Exercises

Every exercise from the sample workouts, briefly explained. Each one gets an explainer video where I show the technique step by step.

69 exercises

• 90/90 Hip Twist

  Posterior chainRotation

  In a 90/90 seat, turn the knees from one side to the other – hips rotate internally and externally, torso stays tall.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – 90/90 Hip Twist

• Air Squat

  Lower body

  Bodyweight squat: feet about shoulder-width, hips back and down, knees track over the toes, chest stays tall.

  • Bodyweight

  Goal: Muscle, Conditioning

  Used in: Daily Bread, Hourglass

  Explainer video: coming soonDetails – Air Squat

• Alternating Gorilla Row

  Upper bodyOne side at a timeRotation

  Wide, low stance, weights on the floor: row one side at a time while the other hand braces on its weight.

  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Triple Bell

  Explainer video: coming soonDetails – Alternating Gorilla Row

• Arm Swings

  Upper body

  Swing the arms loosely forward and back and across the body – frees up shoulders and upper back.

  • Bodyweight

  Goal: Mobility

  Used in: First Light

  Explainer video: coming soonDetails – Arm Swings

• Around-the-World

  CoreRotation

  Pass the weight around your body hand to hand – keep the trunk braced, the hips don't rotate.

  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Roundabout, Sidewinder

  Explainer video: coming soonDetails – Around-the-World

• B-Stance RDL

  Lower bodyOne side at a time

  Romanian deadlift with a staggered stance: the rear foot only supports on the toes, the load sits on the front leg.

  • Barbell
  • Dumbbells
  • Kettlebell

  Goal: Strength

  Used in: Hang & Hinge

  Explainer video: coming soonDetails – B-Stance RDL

• Ballet Squat

  Lower body

  Wide stance, toes turned out (plié): bend deep with an upright torso and rise again – opens the hips.

  • Bodyweight

  Goal: Mobility

  Used in: First Light

  Explainer video: coming soonDetails – Ballet Squat

• Bent-Over Row

  Upper body

  Bent-over row: flat back, pull the weight towards your hip, shoulder blade back and down.

  • Dumbbells
  • Kettlebell
  • Sandbag

  Goal: Muscle, Conditioning

  Used in: Walkabout, Three Pillars, Roundabout, Sidewinder, Five Strikes

  Watch the explainerDetails – Bent-Over Row

• Body Wave

  Core

  A flowing wave from the knees through pelvis and ribcage up to the head – mobilises the whole spine.

  • Bodyweight

  Goal: Mobility, Movement

  Used in: First Light

  Explainer video: coming soonDetails – Body Wave

• Chest Rotation

  CoreRotation

  Keep the pelvis still and turn only the rib cage left and right – mobilises the thoracic spine.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Chest Rotation

• Clean

  Lower body

  Bring the weight explosively from the hang into the rack position at your shoulder – the power comes from the hips, not the arms.

  • Clubbells
  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Swing Shift

  Explainer video: coming soonDetails – Clean

• Clean and Press

  Upper body

  Clean into the rack position, then press overhead – strength and coordination in one movement.

  • Dumbbells
  • Kettlebell

  Goal: Muscle, Conditioning

  Used in: Lighthouse, Five Strikes, Bell Ringer

  Explainer video: coming soonDetails – Clean and Press

• Clubbell Arm Cast

  CoreRotation

  Single-arm cast: let the club drop behind your head and bring it back to the front with control – shoulder mobility and grip.

  • Clubbells

  Goal: Muscle

  Used in: Flag Day

  Explainer video: coming soonDetails – Clubbell Arm Cast

• Clubbell Flag Press

  Upper body

  Hold the club out to the side like a flag and press it up – works the shoulder and the side of the trunk.

  • Clubbells

  Goal: Muscle

  Used in: Flag Day

  Explainer video: coming soonDetails – Clubbell Flag Press

• Clubbell Order Pull

  Upper body

  Pull the club powerfully into the order position, upright in front of the shoulder – a pull for back, shoulder and grip.

  • Clubbells

  Goal: Muscle

  Used in: Flag Day

  Explainer video: coming soonDetails – Clubbell Order Pull

• Clubbell Outside Circle

  CoreRotation

  Move the club in a big circle on the outside of your body – mobilises the shoulder while the trunk stabilises.

  • Clubbells

  Goal: Muscle

  Used in: Club Classic, Swing Shift

  Explainer video: coming soonDetails – Clubbell Outside Circle

• Clubbell Overhead Press

  Upper body

  Press the club overhead and keep it vertical – the long lever challenges shoulder stability.

  • Clubbells

  Goal: Muscle

  Used in: Club Classic

  Explainer video: coming soonDetails – Clubbell Overhead Press

• Clubbell Side Cast

  CoreRotation

  Side cast: let the club drop behind your back along your side and bring it back – rotation and shoulder control.

  • Clubbells

  Goal: Muscle

  Used in: Swing Shift

  Explainer video: coming soonDetails – Clubbell Side Cast

• Clubbell Squat to Press

  Lower body

  Squat with the club in the order position and press it overhead as you stand up – one full-body movement.

  • Clubbells

  Goal: Muscle

  Used in: Club Classic

  Explainer video: coming soonDetails – Clubbell Squat to Press

• Clubbell Torch Press

  Upper body

  Hold the club upright in front of you like a torch and press it up – forearm and grip work hard too.

  • Clubbells

  Goal: Muscle

  Used in: Club Classic

  Explainer video: coming soonDetails – Clubbell Torch Press

• Dancer's Knee Stand

  Lower bodyRotation

  Kneeling tall, alternately reach one arm far back to the right and left, turning into a deep backbend.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Dancer's Knee Stand

• Dead Arms

  Upper bodyRotation

  Let the arms flop completely relaxed as the trunk turns loosely – they hang like dead weight.

  • Bodyweight

  Goal: Movement

  Used in: First Light

  Explainer video: coming soonDetails – Dead Arms

• Deep Lunge Squat

  Lower bodyOne side at a timeHold (isometric)

  Deep lunge, working upright in the position without leaning on the hands – hip flexors and front of the thigh.

  • Bodyweight

  Goal: Mobility

  Used in: First Light

  Explainer video: coming soonDetails – Deep Lunge Squat

• Figure Eight

  CoreRotation

  From a half squat, pass the weight between your legs in a figure eight, hand to hand – trunk and coordination.

  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Bell Ringer

  Explainer video: coming soonDetails – Figure Eight

• Floor Press

  Upper body

  Press from lying on the floor: elbows touch down briefly, then press up powerfully – easy on the shoulders.

  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Renegade

  Explainer video: coming soonDetails – Floor Press

• Forward Lunge

  Lower bodyOne side at a time

  Big step forward, back knee towards the floor, push back to standing through the front heel.

  • Bodyweight
  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Merry-Go-Round, Renegade

  Explainer video: coming soonDetails – Forward Lunge

• Front Squat

  Lower body

  Squat with the weight held in front in the rack position – keeps the torso upright and challenges the trunk.

  • Clubbells
  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Flag Day, Bell Ringer

  Explainer video: coming soonDetails – Front Squat

• Glute Bridge

  Lower body

  Lie on your back, feet planted: drive the hips up until knees, hips and shoulders form a line – squeeze the glutes.

  • Bodyweight
  • Dumbbells
  • Kettlebell

  Goal: Muscle, Conditioning

  Used in: Daily Bread, Lighthouse, Sidewinder

  Explainer video: coming soonDetails – Glute Bridge

• Goblet Squat

  Lower body

  Squat holding the weight in front of your chest – ideal for learning good depth and an upright posture.

  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Three Pillars

  Explainer video: coming soonDetails – Goblet Squat

• Golf Swing

  CoreRotation

  A golf-like swing without a club: turn from hips and trunk while the arms hang loose.

  • Bodyweight

  Goal: Movement

  Used in: First Light

  Explainer video: coming soonDetails – Golf Swing

• Half-Kneeling Woodchop

  CoreOne side at a timeRotation

  Half-kneeling, pull the weight diagonally from high over one shoulder down to the opposite hip – pelvis stays quiet, the turn comes from the trunk.

  • Dumbbells
  • Kettlebell
  • Medicine ball

  Goal: Conditioning

  Used in: Five Strikes

  Explainer video: coming soonDetails – Half-Kneeling Woodchop

• Halo

  CoreRotation

  Circle the weight closely around your head, trunk braced, eyes forward – mobilises the shoulders.

  • Clubbells
  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Flag Day

  Explainer video: coming soonDetails – Halo

• Hip Lift

  Posterior chainOne side at a timeRotation

  In a 90/90 seat, pull the front leg in close to the hip and rotate the hips up over that leg until they are above the knee. Variation: plant the back leg in front.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Hip Lift

• Hip Lift + Step

  Posterior chainOne side at a timeRotation

  Like the hip lift from the 90/90 seat – at the top, also step the leg forward to plant it, then lay it back down behind you.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Hip Lift + Step

• Horse Stance

  Lower bodyHold (isometric)

  Hold a wide, deep stance like sitting on a horse: thighs toward parallel, torso upright – the deeper, the harder.

  • Bodyweight

  Goal: Mobility

  Used in: First Light

  Explainer video: coming soonDetails – Horse Stance

• Inchworm Walkout

  Core

  From standing, walk your hands out into a push-up position and back – stretches the hamstrings and wakes up the shoulders.

  • Bodyweight

  Goal: Muscle

  Used in: Daily Bread

  Explainer video: coming soonDetails – Inchworm Walkout

• Kneeling Heart Opener

  Upper body

  Kneeling, open the chest forward and up while pushing the hips forward – stretches chest, shoulders and hip flexors.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Kneeling Heart Opener

• Lateral Lunge

  Lower bodyOne side at a time

  Big step to the side, sit into the hip of the bent leg while the other leg stays straight.

  • Bodyweight
  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Single File

  Explainer video: coming soonDetails – Lateral Lunge

• Leg Thread

  CoreOne side at a timeRotation

  From all fours, thread one leg under your body and rotate open – trunk, shoulders and hips.

  • Bodyweight

  Goal: Conditioning

  Used in: Merry-Go-Round

  Explainer video: coming soonDetails – Leg Thread

• Loaded Thomas Stretch

  Lower bodyOne side at a timeHold (isometric)

  Lying on your back at the edge of a bench, one knee to the chest, the other leg hangs down with a weight on the thigh – stretches hip flexors and the front of the thigh.

  • Bench
  • Dumbbells
  • Kettlebell

  Goal: Mobility

  Used in: Hang & Hinge

  Explainer video: coming soonDetails – Loaded Thomas Stretch

• Low Lunge

  Lower body

  Deep lunge with the back knee on the floor, hips sink forward and down – stretches the hip flexor of the back leg.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Low Lunge

• Lymphatic Jumps

  Lower body

  Gentle bouncing on the spot with the heels always in safe contact with the floor – wakes up circulation without impact.

  • Bodyweight

  Goal: Movement

  Used in: First Light

  Explainer video: coming soonDetails – Lymphatic Jumps

• Marches

  Lower bodyOne side at a time

  Standing, lift the knees one after the other, tall and calm – gets pelvis and hip flexors moving.

  • Bodyweight

  Goal: Movement

  Used in: First Light

  Explainer video: coming soonDetails – Marches

• Mountain Climber

  Core

  In a push-up position, drive the knees towards the chest one after the other – keep the hips low and steady.

  • Bodyweight

  Goal: Conditioning

  Used in: Merry-Go-Round

  Explainer video: coming soonDetails – Mountain Climber

• Neck Mobility

  Upper bodyRotation

  Move the head slowly and without pressure – side to side, forward and back, diagonally; only as far as feels good.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Neck Mobility

• Overhead Carry

  CoreHold (isometric)

  Hold the weight overhead with a straight arm and walk – shoulder stability and an upright trunk.

  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Lighthouse

  Explainer video: coming soonDetails – Overhead Carry

• Pull-Up

  Upper body

  From a still hang on a bar or rings, pull up until the chin clears the grip, lower all the way with control.

  • Pull-up bar
  • Rings

  Goal: Strength

  Used in: Hang & Hinge

  Explainer video: coming soonDetails – Pull-Up

• Push Press

  Upper body

  A short dip and drive from the knees, then press the weight overhead – allows more load than a strict press.

  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Three Pillars

  Explainer video: coming soonDetails – Push Press

• Push-Up

  Upper body

  Push-up: body in one line, chest to just above the floor, elbows about 45 degrees from your body.

  • Bodyweight

  Goal: Muscle, Conditioning

  Used in: Merry-Go-Round, Daily Bread, Hourglass

  Explainer video: coming soonDetails – Push-Up

• Renegade Row

  Upper bodyOne side at a timeRotation

  In a push-up position on two weights, row one side at a time without letting the hips tip – trunk and back.

  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Renegade, Roundabout

  Explainer video: coming soonDetails – Renegade Row

• Reverse Lunge

  Lower body

  Step back and lower the back knee towards the floor – a knee-friendly lunge.

  • Bodyweight
  • Clubbells
  • Dumbbells
  • Kettlebell

  Goal: Muscle, Conditioning

  Used in: Club Classic, Swing Shift, Roundabout, Five Strikes

  Explainer video: coming soonDetails – Reverse Lunge

• Reverse Row

  Upper body

  Underhand row, palms facing forward: pull the elbows back close to your body – back and biceps.

  • Dumbbells
  • Rings

  Goal: Muscle

  Used in: Walkabout

  Explainer video: coming soonDetails – Reverse Row

• Ring Dip

  Upper body

  From support on the rings, lower until the shoulders are about level with the elbows and press back up – keep the rings close to the body.

  • Rings

  Goal: Strength

  Used in: Hang & Hinge

  Explainer video: coming soonDetails – Ring Dip

• Rolls

  Core

  Roll back and forth on your back, rounded like a ball – backwards only until just before the neck, then forward again. Massages the back muscles.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Rolls

• Romanian Deadlift

  Lower body

  Hip hinge with almost straight knees: lower the weight close to your legs until you feel the hamstrings stretch.

  • Clubbells
  • Dumbbells
  • Kettlebell
  • Sandbag

  Goal: Muscle, Conditioning

  Used in: Renegade, Swing Shift

  Explainer video: coming soonDetails – Romanian Deadlift

• Russian Twist

  CoreRotation

  Seated, leaning back slightly: rotate to each side – the movement comes from the trunk, not the arms.

  • Bodyweight
  • Dumbbells
  • Kettlebell
  • Medicine ball

  Goal: Conditioning

  Used in: Lighthouse

  Explainer video: coming soonDetails – Russian Twist

• Shoulder Circles

  Upper body

  Move the shoulders slowly in big circles forward and back, arms hanging loose.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Shoulder Circles

• Side Lunge

  Lower bodyOne side at a time

  Side lunge with a strong push back to the centre – legs, glutes and inner thighs.

  • Bodyweight
  • Dumbbells
  • Kettlebell

  Goal: Muscle, Conditioning

  Used in: Daily Bread, Single File, Roundabout, Sidewinder

  Explainer video: coming soonDetails – Side Lunge

• Single-Leg Deadlift

  Lower bodyOne side at a time

  Hinge forward on one leg while the other leg reaches back – balance, glutes and hamstrings.

  • Bodyweight
  • Dumbbells
  • Kettlebell

  Goal: Muscle, Conditioning

  Used in: Single File, Walkabout, Lighthouse, Sidewinder

  Explainer video: coming soonDetails – Single-Leg Deadlift

• Single-Leg Glute Bridge

  Lower bodyOne side at a time

  Glute bridge on one leg with the other pointing up – keep the pelvis level.

  • Bodyweight

  Goal: Conditioning

  Used in: Single File

  Explainer video: coming soonDetails – Single-Leg Glute Bridge

• Spinal Wave

  Core

  Roll the spine down and back up vertebra by vertebra – slow and controlled.

  • Bodyweight

  Goal: Mobility, Movement

  Used in: First Light

  Explainer video: coming soonDetails – Spinal Wave

• Step-Up

  Lower bodyOne side at a time

  Step up onto a box or step, stand fully upright at the top and step down with control.

  • Bodyweight
  • Box
  • Dumbbells
  • Kettlebell

  Goal: Conditioning

  Used in: Single File

  Explainer video: coming soonDetails – Step-Up

• Strict Press

  Upper body

  Press the weight overhead without any help from the legs – trunk and glutes stay tight.

  • Clubbells
  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Triple Bell

  Explainer video: coming soonDetails – Strict Press

• Swing

  Lower body

  Hip-hinge swing: the hips snap forward and drive the weight to chest height – the arms only guide it.

  • Dumbbells
  • Kettlebell

  Goal: Muscle, Conditioning

  Used in: Hourglass, Triple Bell, Five Strikes, Bell Ringer

  Explainer video: coming soonDetails – Swing

• Trunk Twist

  CoreRotation

  Standing, rotate the torso loosely left and right and let the arms follow – rotation for trunk and spine.

  • Bodyweight

  Goal: Mobility

  Used in: First Light

  Explainer video: coming soonDetails – Trunk Twist

• Up Dog / Down Dog

  Core

  Flow between down dog (hips high, heels towards the floor) and up dog (chest forward and up, hips low).

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – Up Dog / Down Dog

• Walking Lunge

  Lower body

  Lunges while walking forward, one step after the other – legs, balance and stamina.

  • Bodyweight
  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Walkabout

  Explainer video: coming soonDetails – Walking Lunge

• Windmill

  CoreOne side at a timeRotation

  Lock the weight overhead, eyes on it, push the hip back and lean sideways towards the floor – shoulder, hips and trunk.

  • Dumbbells
  • Kettlebell

  Goal: Muscle

  Used in: Walkabout

  Explainer video: coming soonDetails – Windmill

• World's Greatest Stretch

  Lower body

  From a deep lunge, drop the elbow inside the front foot, then rotate the arm up to the ceiling – opens hips, hamstrings and thoracic spine in one go.

  • Bodyweight

  Goal: Mobility

  Used in: Evening Flow

  Explainer video: coming soonDetails – World's Greatest Stretch