Isometric Power Lab

Tackle this lab when you want to hone total-body strength through deliberate holds and zero wasted motion.

Squat Hold

Duration: 00:30

Sit low in a squat and hold to build endurance in your legs and glutes.

Difficulty: Beginner

Benefits: Calves Hamstrings Quadriceps Glutes

Instructions

• Stand with feet shoulder-width apart and toes slightly turned out.
• Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
• Lift your chest, keep your back straight, and hold the squat with steady breathing.

Tips

• Work toward thighs parallel to the floor.
• Track knees in line with toes to protect your joints.

Adjustments

• Stay a bit higher if you want a lighter option.

Narrow Squat Hold

Duration: 00:30

Sit low in a narrow squat to build leg strength and fire up your glutes without moving an inch.

Difficulty: Beginner

Benefits: Calves Hamstrings Quadriceps Glutes

Instructions

• Stand with feet together or nearly touching.
• Lower your hips back and down as if sitting into a chair while keeping weight in your heels.
• Lift your chest, keep your back straight, and hold the squat while breathing steadily.

Tips

• Aim to bring thighs parallel to the floor if possible.
• Track your knees in line with your toes to protect your joints.

Adjustments

• Stay higher in the squat if you need less intensity.

Sumo Squat Hold

Duration: 00:30

Drop into a wide-stance squat and hold to build leg strength while opening your hips.

Difficulty: Beginner

Benefits: Calves Hips Hamstrings Quadriceps Glutes

Instructions

• Stand with feet wider than shoulder-width and toes pointing outward.
• Lower your hips back and down, keeping weight in your heels.
• Lift your chest, keep your back straight, and hold the wide squat with steady breathing.

Tips

• Aim for thighs parallel to the floor if possible.
• Track your knees over your toes for stability.

Adjustments

• Stay a bit higher in the squat if you need less intensity.

Split Lunge Hold

Duration: 01:00

Hold a split lunge to build leg strength and stability while stretching your hip flexors.

Difficulty: Intermediate

Benefits: Calves Hips Hamstrings Quadriceps Glutes

Instructions

• Stand with feet hip-width apart and hands on your hips.
• Step one foot back, lowering your back knee toward the floor without touching down.
• Keep both knees at ninety degrees and hold the lunge while breathing steadily.

Tips

• Lift your chest and keep your back straight.
• Align the front knee directly above the ankle.

Adjustments

• Stay a little higher if you need less intensity.
• Hold onto a chair or wall for balance support.

Side Lunge Hold

Duration: 01:00

Drop into a deep side lunge and hold to strengthen your legs and open your inner thighs.

Difficulty: Intermediate

Benefits: Calves Hips Hamstrings Quadriceps Glutes

Instructions

• Stand with feet wide and toes pointing forward.
• Shift weight to one side, bending that knee and lowering your hips until the thigh is near parallel to the floor.
• Keep the opposite leg straight and hold the position while breathing steadily.

Tips

• Lift your chest and keep your back long.
• Track the bent knee over your toes to stay aligned.

Adjustments

• Stay higher in the lunge if you need less intensity.

Curtsy Lunge Hold

Duration: 01:00

Sink into a curtsy lunge hold to torch your glutes and inner thighs while polishing balance.

Difficulty: Intermediate

Benefits: Calves Hips Hamstrings Quadriceps Glutes

Instructions

• Stand with feet hip-width apart and arms relaxed.
• Step one foot diagonally back behind the other, crossing at the thighs.
• Bend both knees to lower your hips until the front thigh is near parallel and the back knee hovers above the floor.
• Bring your hands in front of your chest and hold the position while breathing steadily.

Tips

• Keep your chest lifted and spine tall.
• Press through the front heel and squeeze the glutes to stay steady.

Adjustments

• Lower only partway if you are building strength.
• Lightly touch a wall or chair for balance support.

Pistol Squat Hold

Duration: 01:00

Hover in a pistol squat to build fierce single-leg strength and balance.

Difficulty: Advanced

Benefits: Calves Hips Hamstrings Quadriceps Glutes

Instructions

• Stand tall and lift one leg forward while engaging your core.
• Sit your hips back and down into a squat on the standing leg, keeping weight through the heel.
• Reach your arms forward for balance, keep your chest lifted, and hold the position.

Tips

• Lower until the standing thigh is parallel to the floor if mobility allows, keeping the extended leg straight.
• Track the standing knee in line with your toes for joint health.

Adjustments

• Use a smaller range of motion or hold onto a support if you are building up to the full pistol.

Hand Plank

Duration: 00:30

Hold a high plank to build full-body tension and sharpen your core control.

Difficulty: Beginner

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Start on hands and knees, then step both feet back to form a straight line from head to heels.
• Brace your core and press the floor away through your palms.
• Hold the strong plank position with steady breathing.

Tips

• Gaze slightly ahead of your hands to keep the neck neutral.

Adjustments

• Drop to your knees while maintaining a long line from knees to head for a lighter version.

Hand Plank Leg Lift

Duration: 00:30

Lift one leg in a plank to spark your glutes and make your core work overtime for stability.

Difficulty: Intermediate

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Begin in tabletop, then step both feet back into a strong high plank.
• Engage your core and glutes, lifting one leg to hip height without twisting the hips.
• Hold for a steady breath, then lower the leg and switch sides.

Tips

• Keep the lifted leg level with your hips rather than hiking it up.
• Maintain a solid plank line from head to heel.

Adjustments

• Drop the supporting knee to the floor if you need extra stability.

Hand Side Plank

Duration: 00:30

Stack your body in a hand-supported side plank to strengthen your obliques and shoulders.

Difficulty: Beginner

Benefits: Triceps Obliques Shoulders Abdomen

Instructions

• Lie on one side with legs extended and feet stacked.
• Place your bottom hand on the floor under your shoulder and press into it to lift your hips.
• Reach the top arm toward the ceiling and hold a straight line from head to heels.
• Switch sides halfway through the hold.

Tips

• Keep the supporting wrist aligned under your shoulder.
• Lift your hips high to stay in a single plane.

Adjustments

• Lower your bottom knee for extra support.
• Move to a forearm side plank if your wrist prefers it.

Hand Side Plank Leg Lift

Duration: 00:30

Challenge your balance and glutes by lifting the top leg while holding a strong side plank on your hand.

Difficulty: Intermediate

Benefits: Triceps Obliques Shoulders Glutes Abdomen

Instructions

• Lie on one side with legs extended and feet stacked, placing your bottom hand on the floor under your shoulder.
• Press through the palm to lift hips, creating a straight line from head to heels.
• Reach your top arm toward the ceiling and lift the top leg up, holding the position with steady breathing.
• Switch sides halfway through the set.

Tips

• Keep your supporting wrist stacked under your shoulder for stability.
• Lift through your hips so your body stays aligned.

Adjustments

• Drop the bottom knee for extra support if needed.
• Move to a forearm side plank if your wrist needs a break.

Elbow Plank

Duration: 00:30

Hold a solid forearm plank to build core strength and full-body tension from shoulders to toes.

Difficulty: Beginner

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Start on all fours, then lower forearms to the floor and step both feet back.
• Engage your core to create a straight line from head to heels.
• Distribute weight evenly between forearms and feet and hold with steady breathing.

Tips

• Stack elbows under shoulders for stability.
• Avoid letting your hips sag or lift too high.

Adjustments

• Drop to your knees while keeping a straight line from knees to head if you want a lighter option.

Elbow Plank Leg Lift

Duration: 00:30

Hover one leg in a forearm plank to challenge your core, glutes, and shoulders all at once.

Difficulty: Intermediate

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Set up on all fours, lower your forearms to the floor, and step both feet back into a strong plank.
• Engage your core to keep a straight line from head to heels.
• Lift one leg to hip height without letting the hips twist and hold the position.
• Lower the leg and switch sides with the same steady control.

Tips

• Stack elbows directly under shoulders.
• Keep hips level so the work stays in your core.
• Lift the leg only as high as you can while maintaining good form.

Adjustments

• Drop your bottom knee to the floor for extra support if needed.

Elbow Side Plank

Duration: 00:30

Hold a powerful side plank on your forearm to challenge your obliques and shoulder stability.

Difficulty: Beginner

Benefits: Triceps Obliques Shoulders Abdomen

Instructions

• Lie on one side with legs extended and feet stacked.
• Place your bottom elbow under your shoulder, forearm flat on the floor.
• Engage your core and lift your hips to form a straight line from head to heels while the top hand rests on your hip.
• Hold with steady breathing, then switch sides halfway through.

Tips

• Keep hips high and stacked so your body stays aligned.

Adjustments

• Drop your bottom knee to the floor if you want extra support.

Elbow Side Plank Leg Lift

Duration: 00:30

Level up your side plank by lifting the top leg and lighting up your obliques and glutes.

Difficulty: Intermediate

Benefits: Triceps Obliques Shoulders Glutes Abdomen

Instructions

• Lie on one side with legs extended and feet stacked.
• Place your bottom elbow under your shoulder and forearm flat on the floor.
• Engage your core, lift your hips to form a straight line from head to heels, and rest your top hand on your hip.
• Lift the top leg toward the ceiling and hold, then switch sides halfway through.

Tips

• Keep your hips stacked and lifted so your body stays in one plane.

Adjustments

• Lower your bottom knee to the floor for extra support if you need it.

Single Arm Plank

Duration: 00:30

Hover one hand in a plank to challenge your core, shoulders, and balance all at once.

Difficulty: Intermediate

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Glutes Abdomen

Instructions

• Start in a strong high plank with hands under shoulders.
• Engage your core and lift one hand off the floor, extending it out to the side or forward.
• Hold the position while keeping your body in a straight line, then switch sides.

Tips

• Keep your hips level and avoid letting them twist.

Adjustments

• Drop to your knees while keeping a long line from knees to head if needed.

Bulldog

Duration: 00:30

Hover your knees just above the mat to light up shoulders, core, and glutes in one spicy hold.

Difficulty: Intermediate

Benefits: Triceps Upper Back Shoulders Chest Glutes

Instructions

• Start on all fours with knees under hips and hands under shoulders.
• Tuck your toes, brace the core, and hover the knees a few inches above the floor.
• Spread weight evenly between hands and the balls of your feet while breathing slowly.

Tips

• Keep your back flat, imagining a tabletop resting on your spine.
• Gaze at the space between your hands to keep the neck neutral.

Adjustments

• Tap the knees down briefly whenever you need a reset before hovering again.

Bird Dog

Duration: 00:30

Pair opposite arm and leg reaches to build a rock-solid core and graceful balance.

Difficulty: Beginner

Benefits: Shoulders Lower Back Glutes

Instructions

• Set up on all fours with shoulders stacked over wrists and hips over knees.
• Brace your core, then extend one arm forward while the opposite leg reaches straight back.
• Hold the long line parallel to the floor and breathe steadily before returning to tabletop.
• Alternate sides with the same calm control.

Tips

• Keep your hips level by pressing the supporting hand and knee firmly into the floor.
• Think about length from fingertips through the heel rather than height.

Adjustments

• Practice lifting just the arm or just the leg until the full variation feels steady.

Bird Dog Plank

Duration: 00:30

Test your balance by hovering opposite limbs in a plank, forcing every stabilizer to wake up.

Difficulty: Intermediate

Benefits: Shoulders Lower Back Glutes

Instructions

• Set up in a strong high plank with wrists under shoulders and feet hip-width apart.
• Brace your core, then lift one hand off the floor as the opposite leg reaches straight back behind you.
• Hold the diagonal line from fingertips to heel while keeping hips square to the ground.
• Lower with control, reset in plank, and switch sides.

Tips

• Squeeze your glutes and draw the belly button toward your spine to keep the lower back steady.
• Imagine balancing a glass of water on your hips to remind yourself not to twist.

Adjustments

• Practice lifting just the arm or just the leg until you feel solid, then combine the two.

Push Up Hold

Duration: 00:30

Pause halfway through a push-up to build relentless tension in your chest, shoulders, and triceps.

Difficulty: Intermediate

Benefits: Triceps Shoulders Chest

Instructions

• Begin in a high push-up with hands slightly wider than shoulders.
• Lower your chest halfway toward the floor, keeping elbows at a natural angle.
• Hold the position while spreading weight evenly between hands and feet.

Tips

• Keep your body in a straight line without letting hips sag or pike.
• Aim for roughly a forty-five degree angle between your elbows and torso.

Adjustments

• Drop to your knees to reduce the load if needed.

Narrow Push Up Hold

Duration: 00:30

Pause midway through a narrow push-up to torch your triceps and chest with isometric strength.

Difficulty: Intermediate

Benefits: Triceps Shoulders Chest

Instructions

• Set up in a high plank with hands shoulder-width apart or slightly closer.
• Lower your body halfway down, keeping elbows tucked near your ribs.
• Hold the position, distributing weight evenly between hands and feet while maintaining a solid plank line.

Tips

• Keep your core engaged so your hips do not sag or pike.

Adjustments

• Drop to your knees to reduce the load while keeping elbows narrow.

Spiderman Push Up Hold

Duration: 00:30

Hover halfway down in a push-up while bringing your knee to your elbow for a spicy Spiderman hold.

Difficulty: Advanced

Benefits: Triceps Obliques Shoulders Chest

Instructions

• Set up in a push-up with hands slightly wider than shoulders.
• Lower halfway toward the floor and engage your core.
• Lift one foot, bringing the knee toward the same-side elbow, and hold.
• Switch sides after your hold.

Tips

• Keep hips level to prevent rotation.
• Aim for elbows at about a forty-five degree angle to your torso.

Adjustments

• Drop your back knee to the floor if you need to dial down the difficulty.

Bridge

Duration: 00:30

Lift into a grounded bridge to awaken glutes and hamstrings while giving your spine a friendly stretch.

Difficulty: Beginner

Benefits: Hamstrings Lower Back Glutes

Instructions

• Lie on your back with knees bent, feet hip-width, and arms relaxed by your sides.
• Press through both heels to raise your hips, creating a straight line from knees to shoulders.
• Hold the lift with glutes fired up and breathe into your ribs before lowering with control.

Tips

• Squeeze the glutes at the top so the work stays in the backside instead of the low back.
• Keep ribs down and core engaged to prevent excessive arching.

Adjustments

• Lift the hips to a halfway point if you want a lighter option.
• Rest your head on a folded towel when the neck needs extra support.

Bridge Leg Lift

Duration: 00:30

Hold a single-leg bridge to fire up your glutes, hamstrings, and core while teaching true hip stability.

Difficulty: Intermediate

Benefits: Hips Hamstrings Quadriceps Lower Back Glutes Abdomen

Instructions

• Lie on your back with knees bent, feet hip-width apart, and arms along your sides.
• Press through your heels to lift hips up, creating a straight line from knees to shoulders.
• Keeping hips level, extend one leg straight out so the thighs stay parallel.
• Hold the position while breathing steadily, then switch legs halfway through the set.

Tips

• Drive the grounded heel into the floor to keep the hips lifted.
• Imagine balancing a glass of water on your pelvis to avoid dropping the lifted side.

Adjustments

• Lift the working foot only a few inches or keep a bend in the raised leg if needed.

Reverse Plank

Duration: 00:30

Hold a reverse plank to strengthen your backside and open your chest at the same time.

Difficulty: Beginner

Benefits: Shoulders Hamstrings Lower Back Glutes Abdomen

Instructions

• Sit with legs extended and hands on the floor behind your hips, fingers pointing toward your feet.
• Press through palms and heels to lift your hips toward the ceiling.
• Straighten arms and legs to create a long line from head to heels and hold with steady breathing.

Tips

• Lift your chest and keep your head in a neutral position.
• Lock in strong arms without hyperextending the elbows.

Adjustments

• Bend your knees and keep feet flat if you want a lighter variation.
• Turn fingertips outward slightly if wrists feel strained.

Reverse Plank Leg Lift

Duration: 00:30

Float one leg while holding a reverse plank to light up your posterior chain and core.

Difficulty: Intermediate

Benefits: Shoulders Hips Hamstrings Quadriceps Lower Back Glutes Abdomen

Instructions

• Sit with legs extended and hands planted behind your hips, fingers pointing toward your feet.
• Press through palms and heels to lift your hips toward the ceiling, forming a straight line from head to heels.
• Keep legs straight and lift one leg off the floor, holding the reverse plank as you breathe.
• Lower the leg and switch sides with control.

Tips

• Straighten arms and legs to maintain a long line.
• Keep your chest broad and neck neutral while you hold.

Adjustments

• Keep both feet on the floor for a lighter variation.
• Turn your fingertips slightly outward if your wrists need relief.

Crunch Hold

Duration: 00:30

Hold a fierce crunch to fire up your abs and build time under tension without any fancy equipment.

Difficulty: Beginner

Benefits: Abdomen

Instructions

• Lie on your back with knees bent and feet planted.
• Engage your core to lift your head, neck, and shoulders off the floor.
• Reach your arms forward, keeping them parallel to the ground, and hold the position while breathing steadily.

Tips

• Press your lower back into the mat to protect your spine.
• Keep the arms strong and level to remind your upper body to stay lifted.

Adjustments

• Support your head with your hands if your neck needs a break, keeping elbows wide.

Bicycle Crunch Hold

Duration: 01:00

Lock into a bicycle crunch and feel your obliques fire while you balance between power and control.

Difficulty: Intermediate

Benefits: Obliques Abdomen

Instructions

• Lie on your back with knees bent and feet on the floor, then lace your fingers lightly behind your head.
• Lift head, shoulders, and upper back off the mat while pressing your lower spine down.
• Extend one leg long and pull the opposite knee toward your chest as you rotate to bring the opposite elbow toward that knee.
• Hold the twist with steady breathing, then switch sides halfway through the set.

Tips

• Keep the core braced so the lower back stays glued to the mat.
• Think about rotating the ribcage rather than yanking the elbow forward.
• Support your head gently with your hands without pulling on the neck.

Adjustments

• Keep both knees more bent or rest the extended heel on the floor if you need to dial the intensity down.

Toe Touch Hold

Duration: 00:30

Reach for your toes with legs lifted to ignite your abs and build static strength.

Difficulty: Intermediate

Benefits: Abdomen

Instructions

• Lie on your back with knees bent and feet flat.
• Extend your legs straight up and lift head, neck, and shoulders off the floor.
• Reach your arms toward your toes and hold the position.

Tips

• Keep your lower back pressing into the mat.

Adjustments

• Leave a soft bend in your knees or lower the legs slightly if your hamstrings feel tight.

V-Sit

Duration: 00:30

Lift into a V-sit to challenge your core and hip flexors with a proud, balanced hold.

Difficulty: Intermediate

Benefits: Abdomen

Instructions

• Lie on your back with legs extended and arms by your sides.
• Engage your core to lift arms, chest, and legs simultaneously, forming a V shape.
• Reach your arms toward the ceiling and hold while keeping your back long.

Tips

• Balance on your sit bones and keep legs as straight as you can.

Adjustments

• Bend your knees or place hands on the floor for support if needed.

Leg Lift

Duration: 00:30

Lift both legs for a static hold that fires up your core and hip flexors.

Difficulty: Intermediate

Benefits: Hips Quadriceps Abdomen

Instructions

• Lie on your back with legs extended and arms behind your head or by your sides.
• Engage your core and lift both legs to about a forty-five degree angle, keeping them straight and together.
• Hold the position while breathing steadily and keeping your lower back anchored.

Tips

• Press your lower back into the floor for support.
• Keep head and shoulders relaxed on the ground.

Adjustments

• Lift one leg at a time if both legs feel too heavy today.
• Place hands under your hips or bend your knees slightly if your lower back needs extra care.

Hollow Body

Duration: 01:00

Lock into a hollow body hold to train rock-solid core tension for everything from handstands to pull-ups.

Difficulty: Intermediate

Benefits: Shoulders Hips Quadriceps Abdomen

Instructions

• Lie on your back with arms reaching overhead and legs extended.
• Engage your core, lifting head, shoulders, arms, and legs off the floor to form a gentle C shape.
• Balance on your lower back and hold the position with steady breathing.

Tips

• Press your lower back into the floor to protect your spine.
• Squeeze legs together and keep them straight for maximum tension.

Adjustments

• Bend your knees and bring arms forward if you need less intensity.

Dead Bug

Duration: 00:30

Stabilize your core with controlled dead bug holds that challenge coordination and focus.

Difficulty: Beginner

Benefits: Shoulders Hips Quadriceps Abdomen

Instructions

• Lie on your back with arms reaching toward the ceiling and legs extended.
• Brace your core, lift one knee above the hip, and raise the opposite arm toward the ceiling.
• Hover the other arm and leg just off the floor and hold the position with steady breathing.
• Switch sides halfway through the set with the same control.

Tips

• Press your lower back into the mat to keep your spine safe.
• Keep hips square and avoid letting one side drop toward the floor.

Adjustments

• Work through a smaller range of motion if needed, lifting limbs only partway.

Superman

Duration: 01:00

Lift your arms, chest, and legs off the floor to strengthen your entire posterior chain like a superhero.

Difficulty: Beginner

Benefits: Upper Back Shoulders Hamstrings Lower Back Glutes

Instructions

• Lie face down with arms extended overhead and legs long behind you.
• Engage your core and back muscles to lift arms, chest, and legs off the floor.
• Hold the position with your head aligned with your spine while breathing steadily.

Tips

• Reach through fingertips and toes to create length.
• Let your gaze stay down so your neck remains neutral.

Adjustments

• Lift only your arms or only your legs if you want a lighter variation.

Aquaman

Duration: 00:30

Alternate opposite arm and leg lifts to build a strong posterior chain and superhero-worthy posture.

Difficulty: Beginner

Benefits: Upper Back Shoulders Hamstrings Lower Back Glutes

Instructions

• Lie face down with arms stretched overhead and legs long.
• Brace your core, then lift one arm and the opposite leg just off the floor while keeping the neck neutral.
• Hold for a calm breath, lower with control, and switch sides to keep alternating.

Tips

• Reach through fingertips and toes to create length as you lift.
• Focus on the back body doing the work rather than flinging the limbs up.
• Keep eyes on the mat so the neck stays relaxed.

Adjustments

• Lift just a couple of inches if you are building strength or managing sensitivity.

Airplane

Duration: 00:30

Float your chest and arms off the mat to fire up the entire backside and remind your posture muscles who is in charge.

Difficulty: Beginner

Benefits: Upper Back Shoulders Hamstrings Lower Back Glutes

Instructions

• Lie face down with arms stretched out at shoulder height like wings and legs long behind you.
• Engage glutes and lower back to peel your chest and arms off the floor.
• Keep your gaze slightly forward so the neck stays long and hold the lift while breathing steadily.

Tips

• Reach fingertips sideways and squeeze shoulder blades toward each other to light up the upper back.
• Think about length as much as height to avoid crunching through the low back.

Adjustments

• Lift just an inch or two if you are easing in, focusing on control over height.

Pike

Duration: 00:30

Lift into a high pike to build shoulder strength and core control while stretching the posterior chain.

Difficulty: Intermediate

Benefits: Triceps Shoulders Chest Abdomen

Instructions

• Start in a high plank with hands under shoulders and legs extended.
• Engage your core and lift hips toward the ceiling to form an inverted V.
• Hold the position with weight distributed between hands and feet while breathing steadily.

Tips

• Keep legs active and heels reaching toward the floor even if they do not touch.
• Let your head stay between your arms so your neck relaxes.

Adjustments

• Soften the knees and lower the hips slightly if the full pike feels intense.

Bent Arm Pike

Duration: 00:30

Set up in an inverted V and bend the elbows to load the shoulders, triceps, and core with delicious tension.

Difficulty: Intermediate

Benefits: Triceps Shoulders Chest Abdomen

Instructions

• Start in a high plank, hands under shoulders and legs long.
• Lift your hips to form an upside-down V, pressing firmly through hands and toes.
• Bend your elbows out to the sides and lower your head toward the floor while keeping hips high.
• Hold the powerful position and breathe into the shoulders before easing out.

Tips

• Keep legs active and heels reaching toward the floor even if they do not touch.
• Let the head stay between the biceps so the neck can relax.

Adjustments

• Soften the knees and lower the hips slightly if the full bend is too intense today.

Wall Plank

Duration: 00:30

Walk your feet up the wall into a horizontal plank to challenge your core and shoulders.

Difficulty: Intermediate

Benefits: Upper Back Shoulders Chest Abdomen

Instructions

• Begin on hands and knees with feet near a wall.
• Walk your feet up the wall until your body forms a straight line parallel to the floor.
• Keep arms straight, palms pressing into the floor, and hold the plank.

Tips

• Engage your core to protect your lower back.
• Spread weight evenly between your hands.

Adjustments

• Walk feet lower on the wall if you want a lighter variation.

Wall Pike

Duration: 00:30

Climb your feet up the wall into an L-shape to strengthen shoulders and core.

Difficulty: Intermediate

Benefits: Upper Back Shoulders Chest Abdomen

Instructions

• Start on hands and knees with your feet near a wall.
• Walk your feet up the wall until your body forms an L-shape.
• Keep arms straight, palms pressing into the floor, and hold the position.

Tips

• Spread weight evenly through your hands.
• Relax your neck and position your head between your arms.

Adjustments

• Walk feet only partway up the wall for a lighter variation.

Wall Handstand

Duration: 00:30

Kick up into a wall-supported handstand to build overhead strength and core control.

Difficulty: Advanced

Benefits: Upper Back Shoulders Chest Abdomen

Instructions

• Stand facing a wall and step one foot forward.
• Place your hands on the floor about a half-arm's length from the wall.
• Kick your back leg up, then follow with the other leg, bringing your feet to the wall.
• Keep arms straight and body aligned as you hold the handstand.

Tips

• Use a fluid, continuous motion for the kick-up.
• Practice the kick without going all the way up until you feel confident.

Adjustments

• Work with a spotter for extra safety and guidance.

Log your toughest hold, give yourself a well-earned cooldown, and revisit when you want to raise the bar again.