Every card includes purpose, step-by-step instructions, common mistakes, modifications, and difficulty level.
Purpose: Build upper-body pressing strength and core control.
Steps: Place hands under shoulders, keep body in one line, lower chest with control, press up fully.
Common mistakes: Hips dropping, elbows flaring too wide, rushing repetitions.
Modifications: Incline push-up on table or wall for reduced load.
Purpose: Strengthen triceps and shoulder stability.
Steps: Place hands on chair edge, extend legs, lower body by bending elbows, press up to start.
Common mistakes: Dropping too low, shoulders rounding forward, uneven tempo.
Modifications: Bend knees to decrease leverage and control range.
Purpose: Improve shoulder pressing strength and overhead control.
Steps: Start in pike shape, bend elbows to lower head forward, press back to start.
Common mistakes: Flat hips, short range, collapsing neck position.
Modifications: Elevate hands on blocks to reduce movement depth.
Purpose: Develop leg strength and hip mobility.
Steps: Stand shoulder-width, sit hips back and down, keep chest tall, return through full foot pressure.
Common mistakes: Knees caving inward, heels lifting, leaning excessively forward.
Modifications: Squat to a chair target for depth consistency.
Purpose: Build single-leg control and lower-body coordination.
Steps: Step one leg backward, lower both knees, push through front foot, switch sides.
Common mistakes: Front knee collapsing inward, short stance, unstable torso.
Modifications: Hold wall support for balance.
Purpose: Strengthen posterior chain and hip extension mechanics.
Steps: Lie on back with knees bent, drive feet into floor, lift hips, pause, lower slowly.
Common mistakes: Overarching low back, pushing through toes only, rushed tempo.
Modifications: Isometric hold at the top for 15 to 20 seconds.
Purpose: Improve trunk stability and alignment awareness.
Steps: Place forearms down, extend legs, keep body aligned, hold steady breathing.
Common mistakes: Hips sagging, holding breath, shoulder collapse.
Modifications: Perform plank with knees down.
Purpose: Train core control with coordinated limb movement.
Steps: Lie on back, arms and legs up, extend opposite arm and leg, return and switch.
Common mistakes: Back arching, moving too fast, shallow breathing.
Modifications: Reduce range of limb extension.
Purpose: Build cross-body stability and spinal control.
Steps: Start on hands and knees, extend opposite arm and leg, pause, switch sides.
Common mistakes: Torso rotation, neck overextension, fast transitions.
Modifications: Extend one limb at a time.
Purpose: Improve spinal mobility and movement flow.
Steps: On hands and knees, round the back, then gently arch while breathing steadily.
Common mistakes: Forcing range, holding tension in shoulders, shallow breaths.
Modifications: Slow tempo and reduce spine range.
Purpose: Increase hip rotation and dynamic flexibility.
Steps: Move through controlled lunge and rotation patterns, alternating sides.
Common mistakes: Collapsing posture, short range, uncontrolled speed.
Modifications: Use chair support for balance.
Purpose: Enhance shoulder movement quality and overhead comfort.
Steps: Perform slow arm circles and wall slides with controlled rib position.
Common mistakes: Shrugging shoulders, arching lower back, excessive speed.
Modifications: Shorten range to maintain clean form.