Exercises

A hip-hinge posterior-chain exercise using dumbbells to add resistance as you hinge forward, strengthening the hamstrings, glutes, and lower back while improving hinge mechanics and spinal stability.

A combined arm exercise transitioning from a neutral-grip hammer curl to a traditional supinated curl, targeting the biceps and brachialis while enhancing forearm strength and overall arm development.

A glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance at the hips, emphasizing glute max power, hip extension strength, and posterior-chain activation.

A single-arm back exercise performed with one knee and hand supported, targeting the lats, rhomboids, and rear delts while improving unilateral strength, stability, and balanced pulling mechanics.

A lower-body and core stability exercise where you step sideways while holding dumbbells, increasing resistance to the hips and legs while improving balance, coordination, and lateral strength.

A wide-stance deadlift variation using dumbbells to emphasize the inner thighs, glutes, and hamstrings while improving hip mobility, lower-body strength, and upright pulling mechanics.

A wide-stance squat variation performed with dumbbells to target the inner thighs, glutes, and quads while enhancing hip mobility, lower-body strength, and stability.

An isolation exercise targeting the triceps by extending the arm backward with a dumbbell, improving upper-arm strength, definition, and elbow-extension control.

A core and hip-flexor endurance exercise performed lying on your back while rapidly alternating small leg lifts, targeting the lower abs, improving trunk stability, and building muscular control.

A glute-focused exercise performed with the soles of the feet together and knees open, emphasizing strong glute max activation, hip engagement, and fast-twitch posterior-chain work.

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.

A core and oblique-focused exercise performed by reaching side-to-side to tap your heels while maintaining a crunch position, enhancing trunk stability, coordination, and abdominal endurance.