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• Stand facing the wall with your feet shoulder width apart.
• Hands slightly wider than shoulder width.
• Keep your stomach and butt tight. Look straight ahead.
• At the top of push up, completely straighten your arms.
• At the bottom of push up, bring your face to wall.
• To increase difficulty, move your feet further away from wall.

• Hands slightly wider than shoulder width. Knees on the ground.
• Keep your stomach and butt tight. Look straight ahead.
• At the top of push up, completely straighten your arms.
• At the bottom of push up, try to touch your chest to the floor while maintaining a completely straight back.

• Hands slightly wider than shoulder width. Hands on bench or two chairs against wall.
• Keep your stomach and butt tight. Look straight ahead.
• At the top of push up, completely straighten your arms.
• At the bottom of push up, bring your chest as close to the bench as possible.

• Hands slightly wider than shoulder width.
• Keep your stomach and butt tight. Look straight ahead.
• At the top of push up, completely straighten your arms.
• At the bottom of push up, try to touch your chest to the floor while maintaining a completely straight back.

• Your back against a wall with your feet out in front.
• Feet shoulder width apart with toes pointed slightly outwards.
• Keep your body weight back on your heels
• Keep your chest up and maintain a curve (lordosis) in your lower back.
• Slide down the wall into a squat. Ensure that your knees stay over your toes by pushing your knees out slightly.
• Do not allow your knees to go in front of your toes. If they do, you need to place your feet further away from the wall.
• Push yourself back up keeping your knees pressed outwards, and your weight on your heels. Fully extend your hips and knees. Repeat.

• Feet shoulder width apart with toes pointed slightly outwards.
• Start the movement by pushing your butt backwards. Keep your body weight back on your heels.
• Keep your chest up and maintain a curve (lordosis) in your lower back.
• Squat to the bench. Ensure that your knees stay over your toes by pushing your knees out slightly. Do not allow your knees to go in front of your toes.
• Push yourself back up keeping your knees pressed outwards, and your weight on your heels. Fully extend your hips and knees. Repeat.

• Feet shoulder width apart with toes pointed slightly outwards.
• Start the movement by pushing your butt backwards. Keep your body weight back on your heels.
• Keep your chest up and maintain a curve (lordosis) in your lower back.
• Squat as far down as you can do comfortably without losing the curve (lordosis) in your lower back.
• Ensure that your knees stay over your toes by pushing your knees out slightly. Do not allow your knees to go in front of your toes.
• Push yourself back up keeping your knees pressed outwards, and your weight on your heels. Fully extend your hips and knees. Repeat.

• Hands on the floor. Knees on the ground.
• Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
• Hold this contraction as long as possible. Relax. Repeat.
• Next roll on your side. One hand on floor, knees on ground with legs bent.
• Hold this contraction as long as possible. Switch sides.

• Forearms on the floor. Knees on the ground.
• Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
• Hold this contraction as long as possible. Relax. Repeat.
• Next roll on your side. One forearm on floor, knees on ground with legs bent.
• Hold this contraction as long as possible. Switch sides.

• Hands on the floor. Feet on the ground in a push up position.
• Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
• Hold this contraction as long as possible. Relax. Repeat.
• Next roll on your side. One hand on floor, feet together on ground with legs straight.
• Hold this contraction as long as possible. Switch sides.

• Forearms on the floor. Feet on the ground.
• Keep your back flat, contract your abs and butt, and pull your belly button up toward your spine.
• Hold this contraction as long as possible. Relax. Repeat.
• Next roll on your side. One forearm on floor, feet together on ground with legs straight.
• Hold this contraction as long as possible. Switch sides.

• Hands slightly wider than shoulder width up on a bench or chairs.
• Feet slightly wider than shoulder width.
• Go up on your toes, and stick your butt up in the air as far as possible.
• Bring your head straight toward bench until your forehead touches.
• Push up and out so that your arms are pushing straight above your head. Repeat.
• Increase the difficulty by using a lower bench.

Overhead press progression 2: Regular jackknife press

• On the ground, place your hands slightly wider than shoulder width.
• Feet slightly wider than shoulder width.
• Go up on your toes, and stick your butt up in the air as far as possible.
• Bring your head straight toward the ground directly between your hands.
• Push up and out so that your arms are pushing straight above your head. Repeat.

• Place your feet up on a bench/chairs. Place your hands on the ground. Hands slightly wider than shoulder width.
• Feet slightly wider than shoulder width.
• Go up on your toes, and stick your butt up in the air as far as possible.
• Bring your head straight toward the ground directly between your hands.
• Push up and out so that your arms are pushing straight above your head. Repeat.

• Place the soles of your feet together. Your back is touching the floor.
• Lift your chest up toward the ceiling as far as it will go. Keep your head up and eyes looking slightly up.
• Come back down so that your back completely touches ground. Repeat.

• Stand with one leg as far forward as possible while keeping your body upright and straight. Eyes looking forward at all times.
• Keep your knees and toes facing forward.
• Bring your body down until your knee touches the ground.
• Stand back up, keeping your body straight.
• Repeat the movement with your other leg.
• To increase the difficultly, you can use dumbbells or a weighted vest.

Forward Lunge

• Step forward with one leg as far forward as possible while keeping your body upright and straight. Eyes looking forward at all times.
• Keep your knees and toes facing forward.
• Bring your body down until your knee touches the ground.
• Stand back up, stepping backward, while keeping your body straight.
• Repeat the movement with your other leg.
• To increase the difficultly, you can use dumbbells or a weighted vest.

• Step backward with one leg as far forward as possible while keeping your body upright and straight. Eyes looking forward at all times.
• Keep your knees and toes facing forward.
• Bring your body down until your knee touches the ground.
• Stand back up, stepping backward, while keeping your body straight.
• Repeat the movement with your other leg.
• To increase the difficultly, you can use dumbbells or a weighted vest.