Exercise Glossary

Exercise 01 · Block 1

Goblet Squat to Box/Chair

Setup

Hold one dumbbell vertically at your chest, both hands under the top end like you're holding a goblet. Feet about shoulder-width, toes turned out slightly. Box, bench, or sturdy chair behind you at about knee height.

Form cues

• Sit your hips back and down until you lightly touch the box — touch it, don't plop onto it.
• Keep your chest tall and the weight glued to your chest; elbows point down, not out.
• Drive the floor away and stand tall, knees tracking out over your toes.

Exercise 02 · Block 1

Dumbbell Floor Press

Setup

Lie on your back on the floor, knees bent, feet flat. One dumbbell in each hand, upper arms resting on the floor at about 45° from your torso.

Form cues

• Press the weights straight up until your arms are straight but not locked hard.
• Lower slowly until your upper arms rest on the floor for a one-count, then press again.
• Keep your wrists straight and stacked over your elbows.

Exercise 03 · Block 1

One-Arm Dumbbell Row

Setup

One knee and the same-side hand on a bench or chair, other foot on the floor, back flat like a tabletop. Dumbbell hangs from the free hand under your shoulder.

Form cues

• Pull the weight to your hip — not your chest — like you're starting a lawnmower gently.
• Keep your back flat and your hips square; don't rotate open as you pull.
• Lower under control until your arm is straight. No dropping, no jerking.

Exercise 04 · Block 1

Dead Bug

Setup

On your back, arms reaching straight up, hips and knees bent at 90° like you're a table. Press your lower back gently into the floor.

Form cues

• Slowly lower one arm overhead and the opposite leg toward the floor at the same time.
• Only go as far as you can while your lower back stays glued down — for most people that's a shorter move than they expect.
• Breathe out as you extend, in as you return. Slow is the point.

Exercise 05 · Block 1

Dumbbell Romanian Deadlift (RDL)

Setup

Stand tall, a dumbbell in each hand resting against the front of your thighs, feet hip-width, knees soft.

Form cues

• Push your hips straight back like you're closing a car door with your backside. The weights slide down the front of your legs.
• Keep your back flat and your chest proud; stop when you feel a strong stretch in the back of your thighs (usually around knee to mid-shin height).
• Drive your hips forward to stand. Squeeze your glutes at the top — don't lean back.

Exercise 06 · Block 1

Half-Kneeling Overhead Press

Setup

Kneel on one knee (pad under it) like you're about to propose, other foot planted in front. Dumbbell in the hand on the kneeling-knee side, at shoulder height.

Form cues

• Squeeze the glute of your kneeling leg and brace like you're about to be poked in the stomach — this keeps your lower back quiet.
• Press straight up until your arm is by your ear, wrist straight.
• Lower to shoulder height with control. Do all your reps, then switch sides.

Exercise 07 · Block 1

Lat Pulldown (gym) / Band Pulldown (home)

Setup — band (home)

Anchor a long band high — over a door with a door anchor, or to a rack. Kneel tall or sit on a chair facing the anchor, holding the handles overhead with straight arms.

Setup — machine (gym)

Sit, thighs pinned under the pads, grip a bit wider than shoulders.

Form cues

• Start the pull with your shoulder blades — think "elbows down to your ribs," not "hands to my chest."
• Pull until your hands are about chin height, chest tall, no leaning way back.
• Let the weight take your arms back up slowly until you feel a gentle stretch.

Exercise 08 · Block 1

Low Step-Up

Setup

A low step, box, or sturdy stair, roughly 6–10 inches high — shin height or a bit lower. Optional dumbbell in one or both hands once bodyweight is easy.

Form cues

• Place your whole foot on the step and press through your whole foot to stand up — the leg on the step does the work; the bottom foot doesn't push off.
• Stand tall at the top, then lower slowly, 2–3 seconds down.
• Keep your knee tracking over your toes, not caving inward.

Exercise 09 · Block 1

Side Plank

Setup

On your side, forearm on the floor, elbow under your shoulder, feet stacked or staggered. Lift your hips until your body is one straight line from head to heels.

Form cues

• Push the floor away with your forearm — don't sink into your shoulder.
• Ribs down, glutes squeezed, breathe steadily.
• If your form breaks, the set is over. Short and clean beats long and saggy.

Exercise 10 · Block 2

Split Squat

Setup

Stand in a long stride — one foot forward, one back, like you're frozen mid-step. Torso tall. Hold a chair or wall for balance if you want it (please do, if you need it). Dumbbells optional, in both hands.

Form cues

• Lower straight down, like an elevator — front knee bends, back knee drops toward the floor.
• Most of your weight stays on the front leg; the back leg is a kickstand, not a crutch.
• Drive through your whole front foot to stand. Keep your front knee tracking over your toes.

Exercise 11 · Block 2

Incline Dumbbell Press

Setup

Bench set to a low incline (about 30–45°), or a firm wedge of cushions on the floor. Dumbbells start at shoulder height, palms forward.

Form cues

• Press up and slightly together, finishing with the weights over your upper chest.
• Lower with control until your upper arms are roughly parallel to your torso — no need to touch weights to shoulders.
• Keep your shoulder blades pinched into the bench and your feet planted.

Exercise 12 · Block 2

Chest-Supported Row

Setup

Bench at a low incline. Lie face-down with your chest on the bench, feet on the floor for support, a dumbbell in each hand hanging toward the floor. No bench? Set up exactly like the one-arm row but brace your free forearm on the bench — the glossary's Block 1 version, loaded heavier.

Form cues

• Pull the weights toward your lower ribs, shoulder blades squeezing together.
• Keep your chest glued to the bench — if your chest lifts, the weight is too heavy.
• Lower slowly to a full hang. Let your shoulder blades spread at the bottom.

Exercise 13 · Block 2

Farmer's Carry

Setup

One heavy dumbbell in each hand (start with the heaviest pair you can hold with perfect posture). Stand tall before you take a single step.

Form cues

• Shoulders down and back, ribs down, chin level — walk like you're balancing a book on your head and carrying two full suitcases.
• Short, smooth steps. Heel to toe. No rushing, no waddling.
• Set the weights down before your grip fails completely — a dropped dumbbell on a foot teaches the wrong lesson.

Exercise 14 · Block 2

Pallof Press

Setup

Anchor a band at chest height. Stand sideways to the anchor, holding the handle at your sternum with both hands, feet shoulder-width, a few steps away so the band has tension.

Form cues

• Press your hands straight out in front of your chest — the band tries to rotate you toward the anchor; don't let it.
• Pause one count with arms straight, ribs down, glutes squeezed.
• Bring hands back to your chest under control. All reps, then face the other way.

Exercise 15 · Block 2

Standing Dumbbell Overhead Press

Setup

Stand tall, feet shoulder-width, dumbbells at shoulder height, palms forward or facing each other.

Form cues

• Squeeze your glutes and brace your stomach before you press — your lower back stays neutral while your arms do the work.
• Press until your arms are straight by your ears, without shrugging your shoulders to your ears.
• Lower to shoulder height under control.