The one-arm cable chest press is an upper body strength exercise that targets the chest, shoulders, and triceps. The tension in the cable provides a softer and more continuous resistance than free weights that can be affected by momentum. Thanks to constant resistance, it triggers the work of many small stabilizing muscles in your core in addition to the chest muscles.
Standing tall, place your right ankle against your left thigh; when viewed from the front, your legs should resemble the number four. Bend your hips and knees, lowering your glutes and pointing your tailbone toward the wall behind you. Hold the position for 30 to 60 seconds and repeat on the other side.
The stagger stance is an amazing exercise that will work amazingly on your hamstrings and glutes.
Great exercise to open up your hips and activate your glutes.
Pikes, like many other bodyweight exercises, offer a range of health benefits, including increased strength, improved core stability, which can help with things like balance and coordination and posture.
The ab roller is an excellent exercise for working the upper body musculature too, including the erector spinae, the stabilizing muscles running the length of your spine, the latissimus dorsi (or lats), the broadest muscles on each side of your back, and your deltoids (shoulders), chest, biceps and triceps
The step up is a lower body compound exercise that involves stepping up onto an elevated surface such as a step or box. Step ups work the glutes, quads, hamstrings, adductors and abductors, calves, and core, and can help to improve stability and reduce muscle imbalances between the two legs.
The seated hip abduction is a targeted exercise that strengthens and stabilizes the outer hip muscles and improves overall lower body strength.
This exercise not only makes all of the muscles in your torso have to work to maintain the alignment (abs, low back, oblique, transverse abdominus), but also involves the shoulder and hip girdle to bare the weight, the other key body parts that make up the core.
Begin by holding weights in each hand. Bend the elbows in at 90 degrees and tuck the arms by your sides, weights in front of your body.
Keeping the arms in that 90-degree bend, start to lift the elbows out away from your body, engaging the deltoids.
Once you extend to shoulder level, use the rotator to “rotate” the forearm and weights straight up, forming a field goal position.
A static lunge is a great place to start to understand the proper form of a lunge. During this exercise, your feet don’t move; they stay in the same spot until you switch legs entirely.