Bird Dog
How to do the bird dog with proper spinal position, why most people turn it into a back extension, and how to progress it once it gets easy.
Equipment · 8 entries
Bodyweight
exercises
Bulgarian Split Squat
How to set the bench height and foot distance, the torso angle that shifts work between quads and glutes, and why it is harder than it looks.
Calf Raise
Full range beats heavy load, the knee position that decides which calf muscle you train, and why calves need more reps than anything else.
Dead Bug
A step-by-step guide to the dead bug: correct setup, the breathing pattern that makes it work, the four faults that ruin it, and six progressions.
Lunge
Forward, reverse and walking lunges compared, the torso angle that shifts work between quads and glutes, and the balance fix that makes them usable.
Plank
How to make a plank hard instead of long, the position most people get wrong, and the progressions that beat adding another thirty seconds.
Pull-Up
A progression from dead hangs to full pull-ups, the scapular movement that starts the rep, and why negatives beat the assisted machine.
Push-Up
The plank-first setup that makes push-ups work, elbow angle that protects the shoulder, and progressions in both directions when they are too easy or too hard.