The Everything Bundle

"Sit back, chest tall, drive through your heels."

1. Stand with feet shoulder-width apart, toes slightly turned out.
2. Send your hips back and bend your knees as if sitting into a chair.
3. Lower until your thighs are parallel to the floor (or as low as feels good).
4. Push through your heels to stand tall, squeezing your glutes at the top.

Tips

• Keep knees tracking over your toes.
• Brace your core the whole time.

"Squeeze the glute, don't swing the leg."

1. Start on all fours: hands under shoulders, knees under hips.
2. Extend one leg straight back with the toe pointed.
3. Lift the leg up toward the ceiling using your glute.
4. Lower with control just above the floor and repeat.

Tips

• Keep hips square to the floor.
• Move from the glute, not the lower back.

"Open the hip, keep the knee bent."

1. Start on all fours with a flat back.
2. Keeping the knee bent at 90°, lift one leg out to the side.
3. Raise until your thigh is roughly parallel to the floor.
4. Lower with control back to start.

Tips

• Don't let your torso rotate — keep shoulders square.
• Squeeze the outer glute at the top.

"Flex the foot and press the heel up."

1. On all fours, flex one foot so the sole faces the ceiling.
2. Bend the knee to 90° and press the heel straight up.
3. Squeeze the glute at the top of the kick.
4. Lower back to a bent-knee start and repeat.

Tips

• Keep the movement small and controlled.
• Avoid arching the lower back.

"Squeeze the glutes at the top, don't push with your lower back."

1. Lie on your back, knees bent, feet flat on the floor hip-width apart.
2. Press your heels into the floor and lift your hips up.
3. Form a straight line from knees to shoulders at the top.
4. Lower with control back to the floor.

Tips

• Tuck the pelvis slightly to protect the lower back.
• Hold the top for a beat and squeeze.

"Arms straight out to the sides — small, controlled circles."

1. Stand tall and extend both arms straight out to the sides at shoulder height, palms down.
2. Make small circles forward for half the reps.
3. Reverse and circle backward for the other half.

Tips

• Keep the arms straight and level the whole time.
• Keep shoulders down, away from your ears.

"Lift and lower with control — no swinging."

1. Stand tall with arms at your sides, palms facing in.
2. Raise both arms out to the sides up to shoulder height.
3. Pause, then lower slowly back to start.

Tips

• Engage your core so your torso stays still.
• Add light weights once bodyweight feels easy.

"Hands and elbows glued together in front of your chest — lift and lower."

1. Bring your palms together in front of your chest and press your forearms and elbows together.
2. Keeping hands and elbows touching, raise your joined arms up towards your chin.
3. Lower them back down to chest height and repeat.

Tips

• Don't let the elbows separate — that squeeze is the exercise.
• You should feel this in the chest, not the shoulders.

"Chest leads, hips stay on the mat."

1. Lie face-down with hands under your shoulders, elbows tucked.
2. Press through your palms to lift your chest off the floor.
3. Keep your hips and thighs on the mat as you extend.
4. Lower with control and repeat.

Tips

• Squeeze glutes lightly to protect the lower back.
• Move smoothly, no jerking.

"One arm at a time — chest up, hips still."

1. Start in a forearm plank: elbows under shoulders, body in a straight line.
2. Press up onto your right hand, then your left, into a high plank.
3. Lower back down: right forearm, then left forearm.
4. Alternate the leading arm each rep.

Tips

• Squeeze your core to keep hips from rocking side to side.
• Set hands directly under shoulders.

"Toes out, knees track over toes, chest tall."

1. Stand with feet wider than shoulder-width, toes turned out ~45°.
2. Keeping your chest tall, bend your knees and lower straight down.
3. Go as low as feels good with knees tracking over toes.
4. Press through your heels to stand and squeeze the inner thighs.

Tips

• Keep your tailbone tucked slightly.
• Rise up onto your toes at the top for extra burn.

"Long leg, small swing — feel the hip working."

1. Stand tall next to a wall or chair for balance.
2. Swing one leg forward and back in a smooth, controlled arc.
3. Keep the leg mostly straight and your torso upright.

Tips

• Don't arch the lower back on the back swing.
• Engage your core to stay stable.

"Step wide, sit into the working leg."

1. Stand tall with feet together.
2. Step your right foot out wide to the side.
3. Bend the right knee and sit your hips back, keeping the left leg straight.
4. Push off the right foot to return to standing.

Tips

• Keep the working knee tracking over the toes.
• Chest up, weight in the heel.

"Lift from the outer hip, not with momentum."

1. Lie on your side with legs stacked and straight.
2. Support your head with your bottom arm.
3. Lift the top leg straight up toward the ceiling.
4. Lower with control just above the bottom leg and repeat.

Tips

• Keep hips stacked — don't roll backward.
• Flex the top foot for more activation.

"Small pulses — squeeze the inner thigh."

1. Lie on your side with the bottom leg extended and top leg bent, foot flat in front.
2. Lift the bottom leg a few inches off the floor.
3. Pulse the bottom leg up with small, controlled reps.

Tips

• Keep the movement short — quality over range.
• Point the toe forward, not up.

"Peel the spine off the mat, one vertebra at a time."

1. Lie flat on your back, arms extended overhead, legs straight.
2. Reach your arms up and roll slowly forward to sit up.
3. Continue reaching toward your toes.
4. Roll back down with control, one vertebra at a time.

Tips

• Exhale as you roll up.
• Bend your knees slightly if you feel it in your lower back.

"Crunch side to side — reach for each ankle."

1. Lie on your back with knees bent, feet flat on the floor.
2. Lift your head and shoulders off the mat into a small crunch.
3. Reach your right hand to your right ankle.
4. Return through center and reach the left hand to the left ankle.

Tips

• Keep your chin off your chest — long neck.
• Move from your obliques, not your arms.

"Lower slow, keep the lower back pressed down."

1. Lie flat on your back, legs straight, hands under your hips for support.
2. Lift both legs up until they point toward the ceiling.
3. Lower slowly toward the floor without letting the lower back arch.
4. Stop just above the floor and lift back up.

Tips

• Press the lower back into the mat the whole time.
• Bend knees slightly if the range is too much.

"Curl the hips off the mat, not just the legs up."

1. Lie on your back, knees bent to 90°, feet lifted.
2. Use your lower abs to curl your hips off the floor.
3. Bring the knees toward your chest.
4. Lower slowly back to start.

Tips

• Small, controlled range beats big momentum.
• Exhale on the curl-up.

"Elbow to opposite knee — twist through the obliques."

1. Lie on your back with hands lightly behind your head.
2. Lift your shoulders and legs off the floor.
3. Bring your right elbow toward your left knee while extending the right leg.
4. Switch sides in a smooth pedaling motion.

Tips

• Don't yank on your neck — hands only support.
• Twist from the waist, not the shoulders.