MOVEMENT LIBRARY

Jul 21, 2026

Warm-Up Mobility

Five minutes here changes how everything after it feels.

Jul 21, 2026

Goblet Squat

Sit down and back, chest tall. Drive through the heels.

Jul 21, 2026

Romanian Deadlift

Push the hips back, not down. Feel it in the hamstrings, never the lower back.

Jul 21, 2026

Floor or Bench Press

Elbows at 45 degrees. Press strong, lower slow, never bounce.

Jul 21, 2026

Reverse Lunge

Step back far enough for 90 degrees in both knees. Front heel stays down.

Jul 21, 2026

One-Arm Row

Pull the elbow toward your back pocket, not up toward your neck.

Jul 21, 2026

Glute Bridge

Ribs down, squeeze at the top. Glutes do the work, not the lower back.

Jul 21, 2026

Lateral Raise

Shoulders away from your ears. Raise, pause, lower slow. No swinging.

Jul 21, 2026

Dead Bug

The work is not the movement. It is keeping everything else still.