Edit a template, then assign it. The session keeps its own copy, so later edits do not rewrite history.
Exercise appendixHinge and squat strength, leaving a rep in reserve.
Lie on your back with hips and knees bent to about ninety degrees, feet on a wall or held in the air. Breathe into the sides and back of the ribs, then let the exhale last longer than the inhale. It settles the trunk before lifting so the session does not start with the ribs flared and the neck doing the work.
Ribs down, quiet neck, longer exhale than inhale.
Rest reads as 30s on the floor.
Stand on one leg, hinge slightly, and turn the free hip open and closed while the stance foot stays quiet. The standing hip has to stay stable while the pelvis rotates. Use it before squats and any single-leg work.
Stand tall. Open the hip without twisting the stance foot.
Rest reads as 30s on the floor.
Hold one dumbbell at the chest and sit down between the hips, then stand. The weight in front helps the torso stay tall and the knees track over the feet. It is a strength squat when the whole foot stays down and the depth is honest.
Elbows inside the knees at the bottom. Whole foot. Stand tall.
Rest reads as 2:00 on the floor.
Hold the bells in front of the thighs, soften the knees, and send the hips back until you feel the hamstrings. Stand by driving the hips forward, not by squatting the weight up. The back stays long. The set ends when it starts to round.
Soft knees, hips back, bells close. Stop before the back rounds.
Rest reads as 2:00 on the floor.
Back foot rests on a bench or low step. Most of the work stays on the front leg as you lower and stand. It builds single-leg strength with less balance demand than a walking lunge. Keep the stride short so the front knee does not shoot forward.
Short stride. Front heel heavy. Knee tracks the middle toes.
Rest reads as 1:30 on the floor.
Lie on your back, arms toward the ceiling, hips and knees bent. Lower one arm and the opposite leg while the low back stays gently on the floor, then switch. Move a limb only if the trunk can stay. It is trunk control before harder carries and presses.
Low back meets the floor gently. Move a limb only if the trunk stays.
Rest reads as 45s on the floor.
Walk with a heavy dumbbell in each hand, ribs quiet, steps even. It trains grip, trunk, and posture under load at the same time. The shoulders do not hike, and the walk does not turn into a shuffle.
Tall walk. Quiet ribs. Don't let the bells run the shoulders.
Rest reads as 1:00 on the floor.
Every movement, with how to do it. A name in the workout jumps here.
Prep · Floor
Lie on your back with hips and knees bent to about ninety degrees, feet on a wall or held in the air. Breathe into the sides and back of the ribs, then let the exhale last longer than the inhale. It settles the trunk before lifting so the session does not start with the ribs flared and the neck doing the work.
Ribs down, quiet neck, longer exhale than inhale.
Prep · None
Stand on one leg, hinge slightly, and turn the free hip open and closed while the stance foot stays quiet. The standing hip has to stay stable while the pelvis rotates. Use it before squats and any single-leg work.
Stand tall. Open the hip without twisting the stance foot.
Prep · Wall
Stand with your back on the wall and the arms in a goal-post shape. Slide the hands up only as far as the low back stays against the wall. It opens the shoulders without letting the ribs pop forward to buy the reach.
Low back stays on the wall. Reach only as far as the ribs allow.
Prep · Floor
From hands and knees, reach the opposite arm and leg until the body is one long line, then return without dropping a hip. It teaches the trunk to stay quiet while the limbs move. Hold the end position. Do not kick.
Opposite arm and leg. Hips stay level. Nothing rushes.
Squat · Dumbbell
Hold one dumbbell at the chest and sit down between the hips, then stand. The weight in front helps the torso stay tall and the knees track over the feet. It is a strength squat when the whole foot stays down and the depth is honest.
Elbows inside the knees at the bottom. Whole foot. Stand tall.
Squat · Dumbbells
Back foot rests on a bench or low step. Most of the work stays on the front leg as you lower and stand. It builds single-leg strength with less balance demand than a walking lunge. Keep the stride short so the front knee does not shoot forward.
Short stride. Front heel heavy. Knee tracks the middle toes.
Squat · Step
Stand on a step and lower the free heel toward the floor on a slow three-count, then return. It is a control drill for the knee and the hip, not a race to touch the floor. Stop if the pelvis drops or the knee pinches.
Three-count lower. Pelvis stays level. Stop before the knee pinches.
Hinge · Dumbbells
Hold the bells in front of the thighs, soften the knees, and send the hips back until you feel the hamstrings. Stand by driving the hips forward, not by squatting the weight up. The back stays long. The set ends when it starts to round.
Soft knees, hips back, bells close. Stop before the back rounds.
Hinge · Floor
Lie on your back, feet flat, and drive the hips up until the ribs and pelvis line up. Pause, then lower. It is a hinge for people who lose the glutes or flare the ribs at the top. Do not turn the top into a backbend.
Posterior ribs down. Pause at the top without flaring.
Hinge · Step
Rise onto the ball of the foot, then lower slowly, letting the heel drop below the step if you have one. It builds the calf for walking, landing, and the bottom of a squat. Keep the knee soft, not locked.
Full range, slow lower. Knee soft, not locked.
Push · Floor
Hands under the shoulders, body one line from head to heel. Lower until the chest and the nose arrive together, then press back up. If the hips lead or the low back sags, move the hands to a bench.
One long line. Nose and chest arrive together.
Push · Bench
Lie on a bench and press two dumbbells from the chest until the wrists are stacked over the shoulders. It is horizontal pushing strength. Feet stay on the floor so the bench is not doing the bracing for you.
Feet down. Bells stay over the wrists. Slight arch, not a heave.
Push · Dumbbell
One knee down, the other foot forward. Press a dumbbell overhead and bring it back to the shoulder without leaning off the midline. The down-knee glute stays on. It is a shoulder press that also checks whether the ribs stay quiet.
Down-knee glute on. Press without leaning off the midline.
Pull · Dumbbell
Support one hand on a bench, hinge the hips, and pull a dumbbell so the elbow drives toward the hip. It builds the upper back without shrugging into the neck. The chest stays proud. The row does not become a twist.
Hinge first. Elbow toward the hip, not the neck.
Pull · Cable
Sit tall, set the shoulders down, then pull the bar or handle toward the upper chest and return under control. It is a vertical pull when a pull-up is not the right tool yet. No swing, and do not yank the neck forward to meet the bar.
Shoulders down before the pull. Chest up. No swing.
Carry · Dumbbells
Walk with a heavy dumbbell in each hand, ribs quiet, steps even. It trains grip, trunk, and posture under load at the same time. The shoulders do not hike, and the walk does not turn into a shuffle.
Tall walk. Quiet ribs. Don't let the bells run the shoulders.
Carry · Dumbbell
Carry one dumbbell at your side and walk without leaning away from it. The trunk has to keep you upright. It is the same job as a heavy bag or a grocery tote, trained on purpose.
One side only. Don't lean away from the bell.
Trunk · Floor
Lie on your back, arms toward the ceiling, hips and knees bent. Lower one arm and the opposite leg while the low back stays gently on the floor, then switch. Move a limb only if the trunk can stay. It is trunk control before harder carries and presses.
Low back meets the floor gently. Move a limb only if the trunk stays.
Trunk · Floor
On a forearm, elbow under the shoulder, hips forward, body in a straight line from head to feet. It holds the side of the trunk so the pelvis does not dump during single-leg work. Bend the knees and shorten the lever if the hip sags.
Elbow under shoulder. Hips forward. Long line.
Trunk · Cable
Stand sideways to a cable with the handle at the chest. Press it straight out and hold while the cable tries to turn you. The job is to not rotate. Feet stay quiet. It is anti-rotation for sport and for anyone who twists to finish a lift.
Press out and hold the turn from happening. Feet quiet.
Condition · Bike
Easy pedaling mixed with short harder efforts. It is engine work that does not pound the joints. The easy minutes have to stay easy, or the hard ones stop meaning anything. Breathe on purpose, especially on the recoveries.
Smooth circles. Easy minutes are truly easy. Breathe on purpose.
Condition · Treadmill or street
Walk briskly enough that you can speak a short phrase, not a paragraph, and stay upright the whole time. It is conditioning and a reset between strength days. A slight incline is fine if flat ground is too easy and still comfortable.
Brisk enough for phrases, not paragraphs. Stay upright.
