The Bodyweight Single-Leg Romanian Deadlift (RDL) is a balance-focused hinge movement that targets the hamstrings, glutes, and stabilizing muscles of the hips and core. It’s perfect for developing single-leg strength, improving hip stability, and reinforcing proper hinge mechanics—no equipment required. Great as a warm-up, activation drill, or a strength movement in bodyweight training. Primary Muscles…
The Turkish Get-Up is a full-body strength and stability exercise that challenges coordination, mobility, and control. It involves moving from lying on your back to standing up while holding a weight overhead, then reversing the motion to return to the floor. This complex movement builds shoulder stability, core strength, and total-body awareness, making it a…
Supine Straight Leg High Kicks are a dynamic mobility and core activation drill used to stretch the hamstrings and hip flexors while firing up the abs. Performed lying on your back, this controlled leg raise movement preps the lower body for squatting, hinging, and running by encouraging active flexibility and midline control. Primary Muscles Worked:…
The Glute Bridge is a bodyweight exercise that targets the glutes and hamstrings by lifting your hips off the floor into a strong, locked-out position. It’s one of the best beginner-friendly movements for building hip strength, improving posture, and activating the glutes—especially important for people who sit a lot or have inactive lower bodies. Primary…
The Iron Cross is a dynamic mobility exercise that improves rotational flexibility in the hips and spine while gently stretching the lower back, glutes, and hamstrings. Unlike the double leg version, this movement involves swinging one leg across the body at a time while lying flat on your back, helping loosen up tight hips and…
Standing Leg Swings Standing Leg Swings are a dynamic mobility drill that helps loosen up the hips, hamstrings, glutes, and adductors. Performed while standing and swinging one leg at a time, they’re commonly used before lower-body workouts or running sessions to prep the body for movement. This drill increases range of motion and activates key…
Scorpions are a dynamic mobility exercise that opens up the hips, spine, and chest while gently activating the glutes and lower back. Performed lying face-down, you swing one leg across your body in a controlled twisting motion, mimicking the shape of a scorpion’s tail. This is a go-to drill for improving rotational mobility and prepping…
Bird Dogs are a great warm-up movement and glute activator. In this guide, I’m going to teach you how to properly do Bird Dogs, why you should incorporate them in your training and give you a few alternatives. How To Do Bird Dogs Step-by-Step Instructions Coaching Points Keep the eyes focused down with the head…
Arm Circles are a simple upper-body warmup exercise that helps loosen the shoulders, chest and upper back. In this guide, I will explain how to do Arm Circles, what their benefits are and how to include them in your warm-up. How To Do Arm Circles Step-by-Step Instructions Coaching Points This is a simple, but very…
The Groiner is a ground-based movement that starts from a high plank and brings one foot forward, placing it just outside the same-side hand. This stretches the groin, hip flexors, and inner thigh, and helps build strength and control in the lower body while keeping your core active. It’s ideal as part of a dynamic…