7-Day Morning Movement Kickoff

A full-body mobility and strength exercise combining a forward walkout with a push-up, improving core control, shoulder stability, and overall body coordination.

A combo exercise finishing a squat with a calf raise, strengthening the quads, glutes, and calves while improving balance and lower-body control.

A core and upper-body stability exercise performed in a high plank while alternating hand taps to the opposite shoulder, building anti-rotation strength, balance, and shoulder control.

Marching Hip Raise builds strength and size in your glutes in a way many other exercises cannot. Glute strength is important for stabilizing your core, pelvis, and lower body.

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.

A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.

A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.

Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.

A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.

3-Way Calf Raise is a classic calf strengthening exercise. This exercise primarily focuses on strengthening ankle stability and overall balance. It is also great to make foot muscles more supple.

Serratus Shrug works for the muscles of the rib cage and chest. This workout is also effective in strengthening the entire shoulder region.

Incline Pushup works your chest muscles, shoulders, and triceps. Unlike traditional pushups, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout. Incline pushups are easier to perform than standard pushups.

A core-stability exercise performed by holding opposite arm and leg extended while stabilizing the spine, emphasizing deep core engagement, coordination, and controlled anti-extension strength.

A core and oblique-focused movement usually performed from a side plank, lowering and lifting the hips to build lateral core strength, stability, and controlled spinal movement.

A core-isometric exercise balancing on the sit bones with legs lifted and torso angled back, demanding strong abdominal engagement, hip-flexor control, and postural stability.