Squat
(also called Bodyweight Squat)

How to Perform

1. Start standing with your feet shoulder-width apart and toes slightly pointed outward.

2. Keep your chest up, core engaged, and hands together in front of your body for balance.

3. Push your hips back and bend your knees, lowering your body as if sitting into a chair.

4. Lower until your thighs are parallel to the floor (or as low as your mobility allows).

5. Keep your heels flat on the ground and knees tracking in line with your toes.

6. Press through your heels to return to the standing position.

7. Repeat the movement with controlled tempo.

Repetitions

• 12–20 repetitions

• 2–4 sets

• Rest 30–60 seconds between sets

Muscles Worked

• Quadriceps

• Gluteus maximus

• Hamstrings

• Calves

• Core muscles (for stability)

Coaching Tip

Keep your weight on your heels and avoid letting your knees collapse inward. Engage your core throughout the movement and maintain a neutral spine to protect your lower back.

Alternating Cross Toe Touch (Wide Stance)

🔹 Performed standing with the legs already wide apart. The movement alternates continuously: the left hand reaches the right foot, then the right hand reaches the left foot, rotating the torso with each repetition.

🔹 Main muscles and areas worked

• Hamstrings

• Adductors (inner thighs)

• Glutes

• Lower back

• Obliques

• Hips

• Core (stabilization)

🔹 Type of exercise

• Dynamic stretch

• Mobility exercise

• Warm-up movement

🔁 Ideal repetitions

• 12–20 alternating repetitions

• 2–3 sets

or

• ⏱️ 30–45 seconds of continuous movement

💡 Key tips

• Keep legs active and knees slightly soft

• Rotate through the torso, not just the arms

• Maintain a long spine (avoid collapsing the chest)

• Move smoothly and rhythmically

This version increases coordination, mobility, and dynamic flexibility, making it excellent for warm-ups or active recovery.

Standing Cross Toe Touch

🔹 Description
Performed standing with feet wide apart. One hand reaches across the body to touch the opposite foot (e.g., left hand to right foot), while the other hand rests on the hip for support. The movement alternates sides.

🔹 Main muscles and areas stretched/worked

• Hamstrings (inner and posterior thighs)

• Adductors (inner thighs)

• Glutes

• Lower back

• Obliques (side core muscles)

• Hips

🔹 Type of exercise

• Dynamic stretch

• Mobility exercise

• Warm-up movement

🔁 Ideal repetitions

• 10–15 repetitions per side

• 2–3 sets

or

• ⏱️ 30–45 seconds of continuous alternating movement

💡 Important tips

• Keep the chest open and spine long

• Rotate through the torso, not just the shoulder

• Avoid rounding the lower back

• Move in a controlled, fluid motion

This exercise is excellent for warming up the posterior chain, improving hip mobility, and activating the core and obliques.

🧘‍♀️ Hip Circles (Standing Hip Mobility Exercise)

Also known as Hip Rotations

👉 Performed with the feet shoulder-width apart, rotating the hips in circular or side-to-side motions, similar to a “hula” movement.

🔹 Main joints, muscles, and regions involved

• Hip joint

• Hip flexors

• Glute muscles

• Hip adductors and abductors

• Core (stabilization)

• Lower back (gentle mobility)

The main goals are to:

• Increase hip mobility

• Improve body awareness and coordination

• Prepare the body for squats, running, and functional movements

🔁 Recommended repetitions

As a dynamic mobility exercise:

• 🔄 8–12 rotations in each direction

• 🔁 1–2 sets

💨 Natural, relaxed breathing throughout the movement.

⚠️ Important tips

• Use smooth, controlled movements

• Keep the upper body relatively stable

• Avoid excessive range of motion

• Stop if you feel pain or discomfort

This exercise is excellent for warm-ups, hip joint preparation, injury prevention, and lower-body mobility

🧘‍♀️ Standing Cross-Body Toe Touch

Also known as:

• Alternating Toe Touch

• Opposite Toe Touch

• Rotational Toe Touch Stretch

👉 Performed with the feet shoulder-width apart, bending forward and reaching the right hand to the left foot while the opposite arm extends upward, then alternating sides.

🔹 Main muscles and body regions stretched

• Hamstrings

• Glutes

• Calves

• Lower back

• Spine (flexion and rotation)

• Obliques

• Shoulders

• Upper back

The main goals are to:

• Stretch the posterior chain

• Improve spinal rotation and mobility

• Activate the core

• Prepare the body for dynamic movements

🔁 Recommended repetitions

As a dynamic stretch:

• 🔄 8–12 repetitions per side

• 🔁 1–2 sets

💨 Exhale as you rotate and reach down; keep breathing fluid and controlled.

⚠️ Important tips

• Keep the movement controlled, not rushed

• Rotate through the torso, not just the shoulders

• Avoid forcing the stretch

• Slightly bend the knees if needed

This movement is excellent for warm-ups, full-body mobility, and preparing for athletic or functional training 💪🔥

Alternating Side Toe Touch Crunch

How to Perform

1. Lie on your back on a mat with arms extended by your sides.

2. Lift both legs straight up toward the ceiling, keeping them together.

3. Engage your core and lift your shoulders and upper back off the mat.

4. Rotate your torso to one side and reach your hands toward the toes, touching or aiming for the feet.

5. Slowly return your upper body to the center and lower with control.

6. Repeat the movement to the opposite side.

7. Continue alternating sides throughout the set.

Repetitions & Sets

• Repetitions: 10–15 reps per side

• Sets: 2–4 sets

• Rest: 30–60 seconds between sets

Muscles Worked

• Obliques (internal and external)

• Rectus abdominis

• Lower abdominal muscles

• Hip flexors

• Core stabilizers

Coaching Tips

• Keep your legs extended and stable throughout the movement.

• Focus on rotating the torso, not just reaching with the arms.

• Avoid swinging or using momentum—control the motion.

• Exhale as you crunch and rotate to maximize core engagement.

Single-Leg Romanian Deadlift (Single-Leg RDL)

🔹 Performed standing on one leg while the opposite leg extends straight back. The torso hinges forward at the hips while maintaining a neutral spine, then returns to the upright position. The free arm may reach toward the floor for balance.

🔹 Main muscles worked

• Hamstrings (primary)

• Glutes (primary)

• Lower back (erector spinae)

• Core (balance and stabilization)

• Hip stabilizers

• Calves (stabilization)

🔹 Type of exercise

• Strength exercise

• Balance and stability training

• Posterior chain activation

🔁 Ideal repetitions

• 8–12 repetitions per leg

• 2–4 sets

💡 Important tips

• Keep hips square to the floor

• Maintain a neutral spine (avoid rounding the back)

• Hinge at the hips, not the lower back

• Move slowly and with control

This exercise is excellent for glute and hamstring strength, balance, coordination, and injury prevention, especially for the hips and knees.

Arm circumduction!

Repeat 10 times forward and 10 times backward.

Cross Crunch (also called Bicycle Crunch – static variation)

How to Perform

1. Lie on your back on a mat with your knees bent and feet lifted off the floor.

2. Place your hands lightly behind your head, keeping elbows open.

3. Engage your core and lift your shoulders off the mat.

4. Bring one knee toward your chest while rotating your torso, directing the opposite elbow toward that knee.

5. Keep the other leg extended and hovering above the floor.

6. Return to the center and alternate sides in a controlled, continuous motion.

Repetitions / Time

• 10–15 repetitions per side, or

• 30–45 seconds continuous movement

• 2–3 sets

Muscles Worked

• Rectus abdominis

• Obliques

• Hip flexors

• Core stabilizers

Coaching Tip

Avoid pulling on your neck. Focus on rotating the torso and contracting the obliques, keeping the movement slow and controlled.

Alternating Forward Lunges

🔹 Description
Performed standing with hands on the hips. One leg steps forward and the body lowers until the back knee gently touches or approaches the ground. The movement then pushes back to standing, and the exercise is repeated on the opposite leg.

🔹 Main muscles worked

• Quadriceps (primary)

• Glutes (primary)

• Hamstrings

• Calves

• Core (stabilization)

• Hip flexors (stretch on the rear leg)

🔹 Type of exercise

• Lower-body strengthening

• Functional movement

• Balance and coordination training

🔁 Ideal repetitions

• 10–15 repetitions per leg

• 2–4 sets

💡 Important tips

• Keep the torso upright

• Front knee aligned with the toes

• Push through the front heel to return to standing

• Engage the core for balance

This exercise is excellent for leg strength, glute development, balance, and functional lower-body conditioning.

Seated Shoulder Circles

How to Perform

1. Sit comfortably on the floor with your spine tall and core lightly engaged.

2. Place your hands lightly on your shoulders or keep your arms relaxed by your sides.

3. Begin making slow, controlled circular movements with your shoulders.

4. Lift the shoulders up toward the ears, roll them back, then down and forward in a smooth motion.

5. After completing the set, reverse the direction of the circles.

6. Keep breathing naturally throughout the movement.

Repetitions / Duration

• 10–15 circles forward

• 10–15 circles backward

• Perform 2–3 sets

Muscles Worked / Mobilized

• Shoulders (deltoids)

• Upper trapezius

• Neck muscles

• Upper back

• Shoulder joints (mobility)

Coaching Tip

Move slowly and with control—avoid rushing the circles. Focus on relaxing the neck and releasing shoulder tension as you move.

Quadruped Leg Raise (Donkey Kicks)

🔹 Description
Performed on all fours (hands or forearms and knees on the ground). One leg is lifted straight up and lowered back down in a controlled motion while keeping the hips stable.

🔹 Main muscles worked

• Glutes (gluteus maximus – primary)

• Hamstrings (secondary)

• Core (stabilization)

• Lower back (spinal stabilizers)

• Hip extensors

🔹 Type of exercise

• Lower-body strengthening

• Glute activation

• Core stability

🔁 Ideal repetitions

• 10–15 repetitions per leg

• 2–4 sets

⏱️ Rest 30–60 seconds between sets.

💡 Important tips

• Keep hips square to the floor (avoid rotating the pelvis)

• Engage the core throughout the movement

• Lift the leg using the glutes, not momentum

• Maintain a neutral spine

This exercise is excellent for glute strengthening, hip stability, and lower-body control, and is often used in warm-ups or strength routines.

🏋️ Squat

• Squat

• More specifically:

  • Deep Squat (because of the depth)

  • Isometric Squat Hold (if she is holding the position without moving)

🔹 Main muscles worked

• Quadriceps

• Glutes

• Hamstrings

• Adductors (inner thighs)

• Core (for posture and balance)

• Lower back stabilizers

🧠 Movement description

• Feet about shoulder-width apart

• Hips pushed back and down

• Knees bent and aligned with the toes

• Chest lifted, spine neutral

• Arms held in front for balance

If the position is held, it becomes an isometric squat, focusing on muscle endurance.

🔁 Suggested repetitions / time

• 🔁 10–15 reps (dynamic squat)

• ⏱️ 20–40 seconds hold (isometric squat)

• 🔁 2–3 sets

✅ Benefits

• Strengthens lower body

• Improves hip and ankle mobility

• Builds muscular endurance

• Enhances posture and stability

If you want, I can also differentiate this squat from a stretching squat or explain when it becomes more mobility-focused instead of strength-focused 💪

Main muscles/body parts stretched:

-Hip flexors (mainly the iliopsoas) of the back leg

-Quadriceps of the back leg

-Glutes

-Hamstrings of the front leg

-Secondaryly, there is activation/stretching of the core to maintain posture

👉 A very common stretch in training, warm-up or mobility exercises, great for those who spend a lot of time sitting and to improve range of motion in leg and glute exercises.

🧘‍♀️ Ankle Circles (Standing Ankle Mobility Exercise)

👉 Performed by lifting one leg, holding it close to the body, and making circular movements with the ankle/foot.

🔹 Main joints, muscles, and structures involved

• Ankle joint

• Foot joints

• Calf muscles (gastrocnemius and soleus)

• Tibialis anterior

• Peroneal muscles

• Achilles tendon (gentle mobilization)

• Hip flexors (holding the leg up)

• Core (balance and stabilization)

The main goal is to improve ankle mobility, increase joint lubrication, and prepare the ankle for load, impact, and directional changes.

🔁 Recommended repetitions

As a dynamic mobility exercise:

• 🔄 8–12 circles in each direction (clockwise and counterclockwise)

• 🔁 1–2 sets per ankle

💨 Breathe naturally and stay relaxed throughout the movement.

⚠️ Important tips

• Make slow, controlled circles

• Move only the ankle — keep the leg still

• Avoid forcing the range of motion

• Maintain balance and posture

This exercise is excellent for warm-ups, injury prevention, and improving ankle stability and mobility, especially before running, jumping, or leg workouts 🦶💪

Alternating Single-Leg Toe Touch Crunch

How to Perform

1. Lie on your back on a mat with legs extended and arms by your sides.

2. Lift one leg straight up toward the ceiling while keeping the other leg extended on the floor.

3. Engage your core and perform a crunch, lifting your shoulders off the mat.

4. Reach both hands toward the toes of the raised leg.

5. Slowly lower your upper body back to the mat with control.

6. Lower the raised leg and repeat the movement with the opposite leg.

7. Continue alternating sides.

Repetitions & Sets

• Repetitions: 10–15 reps per side

• Sets: 2–4 sets

• Rest: 30–60 seconds between sets

(Adjust reps according to fitness level.)

Muscles Worked

• Rectus abdominis (upper and lower abs)

• Lower abdominal muscles

• Hip flexors

• Core stabilizers

Coaching Tips

• Keep your core engaged throughout the movement.

• Avoid pulling your neck; lift your torso using your abdominal muscles.

• Move slowly and with control, especially on the way down.

• Keep the raised leg as straight as possible for better activation.

How to Perform

1. Start in a side plank position, lying on your side with your forearm on the floor, elbow directly under the shoulder.

2. Stack your feet or place one foot slightly in front of the other for balance.

3. Keep your body in a straight line from head to heels and engage your core.

4. Extend your top arm straight up toward the ceiling.

5. Slowly rotate your torso and bring the top arm underneath your body, passing it below your chest (as if “threading a needle”).

6. Reverse the movement, opening the chest again and reaching the arm back up toward the ceiling.

7. Continue for the desired repetitions, then switch sides.

Repetitions

• 10–15 repetitions per side

• 2–3 sets

• Move in a slow, controlled manner

Muscles Worked

• Obliques (side abs)

• Rectus abdominis (core)

• Transverse abdominis

• Shoulders (deltoids)

• Glutes

• Lower back stabilizers

Coaching Tip

Keep your hips lifted the entire time—don’t let them drop as you rotate. Focus on controlled breathing and smooth rotation rather than speed. If it’s too challenging, bend the bottom knee and keep it on the floor for extra support.

Jumping Jacks (Polichinelo)

🔹A full-body cardio exercise where you jump while spreading the legs and raising the arms overhead, then jump back to the starting position with feet together and arms down.

🔹 Main muscles worked

• Legs (quadriceps, hamstrings, calves)

• Glutes

• Shoulders (deltoids)

• Arms

• Core (stabilization)

• Cardiovascular system

🔹 Type of exercise

• Cardio

• Full-body conditioning

• Warm-up or fat-burning exercise

🔁 Ideal repetitions / duration

• ⏱️ 30–60 seconds

• 🔁 2–4 sets

or

• 20–40 repetitions

💡 Tips

• Keep movements controlled, not sloppy

• Land softly to protect the knees

• Maintain a steady breathing rhythm

Quadruped Side Leg Raise
(also known as Fire Hydrant Extension)

How to Perform

1. Start in a quadruped position on a mat, with hands directly under shoulders and knees under hips.

2. Keep your spine neutral and core engaged.

3. Lift one leg out to the side and slightly upward, keeping the knee bent and hips as stable as possible.

4. Raise the leg until you feel strong glute activation without rotating your torso.

5. Slowly lower the leg back to the starting position with control.

6. Repeat all repetitions on the same side before switching legs.

Repetitions & Sets

• Repetitions: 12–20 reps per leg

• Sets: 2–4 sets

• Rest: 30–60 seconds between sets

Muscles Worked

• Gluteus medius

• Gluteus maximus

• Hip abductors

• Core stabilizers

• Lower back (stabilization)

Coaching Tips

• Keep your hips square to the floor—avoid rotating the pelvis.

• Engage your core throughout the movement to protect your lower back.

• Move slowly and with control, especially on the way down.

• Focus on squeezing the glutes at the top of the movement.

🧘‍♀️ Hip Flexor Stretch (Standing Lunge Stretch)

Also known as Forward Lunge Stretch
In yoga, it is similar to a variation of Low Lunge (Anjaneyasana)

👉 The person is in a lunge position, with the torso upright and hands resting on the front knee.

🔹 Main muscles and body regions stretched

Back leg (primary focus):

• Hip flexors (iliopsoas)

• Rectus femoris (quadriceps)

• Front of the hip

Front leg (secondary / stabilization):

• Glutes

• Quadriceps

• Hamstrings (light stretch)

Other involved regions:

• Core (postural stabilization)

• Lower back (alignment and control)

• Hips (mobility)

The main goal is to stretch the hip flexors, which often become tight due to prolonged sitting.

🔁 Recommended repetitions

As a stretch:

• ⏱️ 20–30 seconds per side

• 🔁 2–3 repetitions

• 💨 Slow, deep breathing while holding the position

👉 For warm-ups, it can be performed dynamically with 8–10 repetitions per side, without long holds.

⚠️ Important tips

• Keep the torso upright

• Lightly engage the core to protect the lower back

• Align the front knee with the foot

• Avoid excessive lumbar extension

✅ Main benefits

• Improved hip mobility

• Reduced lower-back tension

• Better posture

• Excellent for pre- and post-workout, running, leg training, and daily mobility routines

Seated Overhead Arm Stretch
(also known as Seated Upward Stretch)

How to Perform

1. Sit on the floor in a comfortable position, either cross-legged or with legs extended.

2. Keep your spine straight and shoulders relaxed.

3. Raise both arms overhead and interlace your fingers (or keep palms facing each other).

4. Gently reach upward, extending through the arms and torso.

5. Keep your head aligned with your spine and chest open.

6. Hold the stretch while breathing slowly and deeply.

Duration / Repetitions

• 20–40 seconds hold

• Repeat 2–3 times

• Can be used during warm-up, cool-down, or mobility sessions

Muscles Stretched

• Shoulders (deltoids)

• Upper back

• Arms (triceps)

• Spine

• Core muscles (light activation)

Coaching Tip

Think about growing taller rather than just lifting your arms. Avoid shrugging the shoulders—keep them down and relaxed while reaching upward to maximize the stretch through the torso.

Spiderman Stretch with Thoracic Rotation

🔹 Starting in a plank (push-up) position, the right foot steps outside the right hand. From there, the torso rotates to the right while the right arm reaches upward toward the sky. The hand returns to the floor, the leg steps back, and the movement is repeated on the opposite side.

🔹 Main muscles and areas worked

• Hip flexors

• Glutes

• Hamstrings

• Inner thighs (adductors)

• Thoracic spine (upper-back rotation)

• Shoulders

• Core (stabilization)

🔹 Type of exercise

• Dynamic stretch

• Mobility exercise

• Full-body warm-up

🔁 Ideal repetitions

• 6–10 repetitions per side

• 2–3 sets

or

• ⏱️ 30–60 seconds alternating sides

💡 Important tips

• Keep the back leg extended and active

• Rotate through the upper back, not the lower back

• Keep the supporting arm strong and stable

• Move slowly and with control

This exercise is excellent for hip mobility, spinal rotation, shoulder opening, and full-body activation, making it ideal for warm-ups and functional training routines.

Stretching the neck muscles (cervical region):

Sternocleidomastoid (sides of the neck)

Upper trapezius

Scalenes

Deep cervical muscles

Relieves tension between the neck and shoulders

This exercise is widely used for:

Releasing tension

Improving mobility

Post-workout relaxation or warm-up

🔁 How many repetitions are ideal?

🔹 Neck rotation (circles or half-moon):

5 to 10 repetitions for each side

Slow and controlled movement

No rush, no forcing

🔹 Time:

Approximately 20 to 40 seconds in total

Always breathing normally

🧘‍♀️ Overhead Stretch (Standing Overhead Stretch)

🔹 Main muscles and body regions stretched

• Shoulders (deltoids)

• Arms (biceps and triceps – secondary)

• Chest (pectorals)

• Back (latissimus dorsi)

• Spine (axial elongation / decompression)

• Core (activation and gentle stretch)

• Neck (indirectly, with proper posture)

🔁 Recommended repetitions

• ⏱️ 20–30 seconds per hold

• 🔁 2–3 repetitions

• 💨 Slow, controlled breathing throughout the stretch

💡 Quick tip: Keep the core slightly engaged and lengthen the body upward, avoiding lifting the shoulders toward the ears.

🧘‍♀️ Wide-Stance Knee Circles

Also known as:

• Knee Rotations

• Knee Mobility Exercise (Wide Stance)

👉 Performed with the feet wider than shoulder-width apart, hands resting on the knees, rotating the knees inward and then outward.

🔹 Main joints, muscles, and structures involved

• Knee joints

• Hip joints

• Knee ligaments (gentle, controlled stimulation)

• Quadriceps

• Hamstrings (secondary)

• Adductors and abductors

• Calves

• Glutes

• Core (stabilization)

The main goals are to:

• Improve knee and hip mobility

• Increase joint lubrication

• Prepare the lower body for squats, lunges, and dynamic movements

🔁 Recommended repetitions

As a dynamic mobility exercise:

• 🔄 8–12 rotations inward

• 🔄 8–12 rotations outward

• 🔁 1–2 sets

💨 Natural, relaxed breathing throughout the movement.

⚠️ Important tips

• Keep the feet flat on the ground

• Use slow, controlled movements

• Avoid forcing the knees beyond a comfortable range

• The movement should be smooth and pain-free

This exercise is excellent for warm-ups, injury prevention, and lower-body joint preparation, especially before leg workouts or sports 💪🔥

Forearm Quadruped Leg Raises
(also known as Forearm Donkey Kicks or Extended Leg Raises on Forearms)

How to Perform

1. Start in a quadruped position, resting on your forearms and one knee on the mat.

2. Keep your elbows directly under your shoulders and your core engaged.

3. Extend the working leg straight back, keeping it long and aligned with your hips.

4. Slowly lift the straight leg upward, driving the heel toward the ceiling while keeping the hips square.

5. Lower the leg back down in a controlled manner without touching the floor.

6. Repeat the movement for the desired number of repetitions.

7. Switch legs and repeat on the other side.

Repetitions

• 12–20 repetitions per leg

• 2–3 sets

• Perform with slow, controlled tempo

Muscles Worked

• Gluteus maximus (primary)

• Gluteus medius

• Hamstrings

• Core muscles (especially lower abs)

• Lower back stabilizers

Coaching Tip

Avoid arching your lower back as you lift the leg. Keep your core tight and move only the leg—not the hips. Focus on squeezing the glutes at the top of the movement for maximum activation. If needed, reduce the height of the lift to maintain proper form.

Lunge / Split Squat

🔹 Description
One leg stays forward while the other is positioned behind. The body lowers straight down by bending both knees, then returns to the starting position. In the image, the back knee is close to or lightly touching the ground.

🔹 Main muscles worked

• Quadriceps

• Glutes (especially the front leg)

• Hamstrings

• Calves

• Core (for balance and stability)

🔹 Type of exercise

• Lower-body strengthening

• Unilateral exercise (works one leg at a time)

• Balance and stability focused

🔁 Ideal repetitions

• 8–12 repetitions per leg

• 2–4 sets

⏱️ Rest 30–60 seconds between sets.

💡 Important tips

• Keep your torso upright

• Front knee aligned with the toes

• Push through the heel of the front foot

• Keep your core engaged for stability

This exercise is excellent for building leg strength, glute activation, and balance.

🧘‍♀️ Knee Circles (Standing Knee Circles)

Also known as Knee Joint Mobility Exercise

🔹 Main joints, muscles, and structures involved

• Knee joint

• Knee ligaments (gentle, controlled stimulation)

• Quadriceps

• Hamstrings (secondary)

• Calves

• Ankles

• Glutes (stabilization)

• Core (stabilization)

The main goal is to mobilize and lubricate the knee joint, preparing the body for impact or load-bearing movements.

🔁 Recommended repetitions

• 🔄 8–12 circles to the right

• 🔄 8–12 circles to the left

• 🔁 1–2 sets

💨 Breathe naturally and stay relaxed throughout the movement.

⚠️ Important tips

• Keep the knees together, without forcing

• Use a slow, controlled motion with a small range of movement

• Stop if you feel pain — it should feel comfortable

• Keep the feet firmly planted on the ground

This exercise is excellent for warm-ups, injury prevention, and preparing for squats, running, and lower-body workouts 💪🔥

🧘‍♀️ Shoulder Circles (Shoulder Mobility Exercise)

Also known as Shoulder Rolls

👉 A dynamic movement where the shoulders make circular motions forward and then backward.

🔹 Main joints, muscles, and structures involved

• Shoulder joint (glenohumeral)

• Trapezius (upper and middle)

• Deltoids

• Rhomboids

• Rotator cuff (light activation)

• Scapulae (mobility and control)

• Neck (indirect tension relief)

The main goal is to increase shoulder mobility, improve scapular coordination, and reduce accumulated tension.

🔁 Recommended repetitions

As a dynamic mobility exercise:

• 🔄 10–15 circles forward

• 🔄 10–15 circles backward

• 🔁 1–2 sets

💨 Natural, relaxed breathing throughout the movement.

⚠️ Important tips

• Use slow, controlled movements

• Avoid lifting the shoulders too close to the ears

• Keep the neck relaxed

• Start with small circles and gradually increase the range of motion

This exercise is excellent for:

• Upper-body warm-ups

• Injury prevention

• Preparing for strength training (push and pull movements)

• Relieving neck and shoulder tension 💪🔥

Standing Side Bend Stretch
(also called Standing Lateral Trunk Stretch)

How to Perform

1. Stand upright with your feet hip-width apart.

2. Place your hands on your hips or keep one hand on the hip and the other relaxed.

3. Gently shift your hips to one side while tilting your upper body to the opposite side.

4. Keep your chest open and avoid leaning forward or backward.

5. Return to the center and repeat on the other side.

6. Move slowly and with control.

Repetitions / Duration

• 8–12 repetitions per side
  or

• Hold each side for 15–30 seconds

• Perform 2–3 rounds

Muscles Stretched

• Obliques (side abdominal muscles)

• Lower back

• Hip muscles

• Spine

• Core muscles

Coaching Tip

Imagine creating space between your ribs as you bend to the side. Keep your core lightly engaged to protect the lower back and focus on smooth, controlled movements rather than forcing the stretch.

Ankle stretch: repeat the movement 10 times on both feet.

🧘‍♀️ Standing Forward Fold

Also known as Standing Forward Bend
With a wider stance, it may be called Wide-Leg Forward Fold
In yoga: Uttanasana (or a variation)

👉 The movement consists of hinging forward at the hips, bringing both hands together toward the floor, with the legs straight or slightly bent.

🔹 Main muscles and body regions stretched

• Hamstrings

• Glutes

• Calves

• Lower back

• Spine (flexion and decompression)

• Neck (when the head relaxes downward)

• Back muscles (general stretch)

🔁 Recommended repetitions

As a static stretch:

• ⏱️ 20–30 seconds per hold

• 🔁 2–3 repetitions

• 💨 Slow, deep breathing throughout the stretch

👉 As part of a warm-up, it can be performed dynamically for 8–10 repetitions, without long holds.

⚠️ Important tips

• Relax the head and neck

• Avoid forcing the lower back

• Slightly bend the knees if you feel discomfort

• Stretch only within a comfortable range

✅ Benefits

• Improves posterior chain flexibility

• Helps relieve lower-back tension

• Enhances spinal mobility

• Excellent for post-workout recovery, relaxation, and daily mobility routines 🧘‍♀️💪

Squat Jump

🔹 Description
From a squat position, you explosively jump upward, then land softly and immediately return to the squat position, repeating the movement.

🔹 Main muscles worked

• Quadriceps

• Glutes

• Hamstrings

• Calves

• Core (for stability and balance)

🔹 Type of exercise

• Dynamic movement

• Plyometric exercise

• Power and conditioning focused

🔁 Ideal repetitions

• 8–15 repetitions

• 2–4 sets, depending on fitness level

⏱️ Rest 30–60 seconds between sets.

💡 Important tips

• Keep your chest up and core engaged

• Land softly on the balls of your feet, then heels

• Knees should track in line with the toes

• Focus on explosive power when jumping

This exercise is excellent for building lower-body power, coordination, and cardiovascular conditioning.

🧘‍♂️ Abdominal Crunch

• Abdominal Crunch

• Also called Basic Crunch or Curl-Up

• With arms extended forward: Crunch with Arms Extended

🔹 Main muscles worked

• Rectus abdominis (primary)

• Obliques (secondary, for stabilization)

• Hip flexors (very lightly, compared to sit-ups)

🧠 Movement description

• Upper back and shoulders lift slightly off the mat

• Lower back stays in contact with the ground

• Arms extended forward help with control and balance

• Small, controlled range of motion (not a full sit-up)

🔁 Suggested repetitions

• 🔁 12–20 reps (general conditioning)

• 🔁 10–15 reps (beginner)

• 🔁 20–30 reps (endurance / core activation)

• ⏱️ Or 30–45 seconds if performed continuously

✅ Benefits

• Strengthens the core

• Improves abdominal endurance

• Low stress on the lower back compared to sit-ups

• Great for warm-ups and core routines

If you want, I can also compare this crunch to a sit-up or suggest stretching exercises to pair with it 💪

High Knees

🔹 The person hops or runs in place while lifting one knee at a time and tapping the raised knee with the hands. The movement is fast and rhythmic, keeping the body upright.

🔹 Main muscles worked

• Hip flexors (primary)

• Quadriceps

• Glutes

• Calves

• Core (stabilization)

• Cardiovascular system (cardio conditioning)

🔹 Type of exercise

• Cardio

• Dynamic warm-up

• Coordination and agility

• Lower-body activation

🔁 Ideal repetitions / duration

• ⏱️ 20–40 seconds

• 🔁 2–4 sets

or

• 20–30 knee lifts per leg

💡 Important tips

• Keep the chest lifted and core engaged

• Lift the knees to hip height if possible

• Land softly on the balls of the feet

• Maintain a steady breathing rhythm

This exercise is excellent for warming up, improving cardiovascular fitness, increasing leg coordination, and activating the core and hips.

🧘‍♀️ Alternating Arm Circles

Also known as:

• Opposite Arm Circles

• Alternating Shoulder Circles

• Contralateral Arm Swings

👉 A dynamic movement where one arm circles forward while the other circles backward at the same time.

⚠️ This is a dynamic mobility exercise, not a static stretch.

🔹 Main joints, muscles, and structures involved

• Shoulder joint (glenohumeral)

• Deltoids (anterior and posterior)

• Trapezius

• Rhomboids

• Rotator cuff (activation and control)

• Scapulae (mobility and coordination)

• Core (postural stabilization)

• Neuromotor system (bilateral coordination)

The main goals are to:

• Increase shoulder mobility

• Improve left–right coordination

• Prepare the body for pushing, pulling, and overhead movements

🔁 Recommended repetitions

As a dynamic mobility exercise:

• 🔄 10–15 circles in each direction

• 🔁 Switch directions (the arm moving forward goes backward)

• 🔁 1–2 sets

💨 Natural, continuous breathing throughout the movement.

⚠️ Important tips

• Keep movements slow and controlled

• Start with small circles, then gradually increase the range

• Avoid shrugging the shoulders toward the ears

• Keep the torso stable — no body swinging

This exercise is excellent for upper-body warm-ups, shoulder injury prevention, coordination development, and preparing for strength training and sports 💪🔥

Seated Forward Fold Stretch
(also known as Seated Toe Touch Stretch or Seated Hamstring Stretch)

How to Perform

1. Sit on the floor with your legs fully extended in front of you and feet together.

2. Keep your spine tall and shoulders relaxed.

3. Inhale to lengthen your torso.

4. Exhale and hinge forward from the hips, reaching your hands toward your toes.

5. Place your hands on your shins, ankles, or hold the toes if flexibility allows.

6. Keep your legs straight (or slightly bent if needed) and avoid rounding the lower back excessively.

7. Hold the stretch while breathing slowly and deeply.

Duration / Repetitions

• 20–40 seconds hold

• Repeat 2–3 times

• Ideal for warm-up, cool-down, or flexibility sessions

Muscles Stretched

• Hamstrings

• Lower back (erector spinae)

• Calves

• Glutes

• Spine and posterior chain

Coaching Tip

Focus on lengthening the spine rather than forcing your hands to reach your toes. Stretch only to a point of mild tension—never pain—and breathe deeply to help the muscles relax.

Wide-Leg Side Stretch
(also known as Wide-Leg Side Bend Stretch)

How to Perform

1. Stand with your legs wide apart, feet pointing slightly forward.

2. Shift your weight to one leg, bending that knee slightly.

3. Lower one hand toward the floor (or shin/ankle if flexibility is limited).

4. At the same time, extend the opposite arm upward, reaching toward the ceiling.

5. Rotate your chest gently upward, keeping your spine long.

6. Return to the center and repeat on the opposite side.

7. Move slowly and with control.

Repetitions / Duration

• 8–10 repetitions per side
  or

• Hold each side for 20–30 seconds

• Perform 2–3 sets

Muscles Stretched

• Inner thighs (adductors)

• Hamstrings

• Obliques

• Lower back

• Shoulders and upper back

• Hips

Coaching Tip

Focus on lengthening the body from fingertips to fingertips. Avoid collapsing the chest—keep it open and breathe deeply to enhance the stretch.

Seated Side Bend Stretch

How to Perform

1. Sit on the floor in a comfortable cross-legged position with your spine tall.

2. Place one hand gently on the opposite knee or thigh for support.

3. Raise the other arm overhead, extending it fully.

4. Slowly bend your torso to the side, reaching the raised arm over your head in a smooth arc.

5. Keep both hips grounded and your chest open, avoiding leaning forward.

6. Hold the stretch, breathing deeply, then return to the center.

7. Switch sides and repeat.

Duration / Repetitions

• Hold for 20–30 seconds per side

• Repeat 2–3 times on each side

Muscles Stretched

• Obliques (side abdominal muscles)

• Latissimus dorsi

• Lower back

• Shoulders

• Spine (lateral flexibility)

Coaching Tip

Focus on lengthening the side of the body rather than collapsing into the stretch. Imagine creating space between your ribs as you breathe deeply.

🧘‍♀️ Standing Forward Fold

• Also known as Standing Forward Bend

• In yoga: Uttanasana

🔹 Main muscles and body regions stretched

• Hamstrings (back of the thighs)

• Calves (gastrocnemius and soleus)

• Glutes

• Lower back

• Spine (flexion and decompression)

• Neck (when the head relaxes toward the floor)

👉 If the knees are slightly bent, the stretch focuses more on the spine; if the legs are straight, the stretch increases in the hamstrings.

🔁 Recommended repetitions

• ⏱️ 20–30 seconds per hold

• 🔁 2–3 repetitions

• 💨 Slow, deep breathing throughout the stretch

💡 Important tips

• Relax the head and neck (avoid tension)

• Do not force the lower back — move only within a comfortable range

• Slightly bend the knees if you feel discomfort

This stretch is excellent for post-workout recovery, tension relief, and improving posterior chain mobility 💪🧘‍♀️

🏋️‍♀️ Bodyweight Squat

• Bodyweight Squat

• Also known as Deep Squat or Air Squat

• With arms raised: Squat with Arms Overhead (prayer grip)

🔹 Main muscles worked

🔥 Primary muscles

• Quadriceps

• Glutes

• Adductors (inner thighs)

🔸 Secondary and stabilizing muscles

• Hamstrings

• Calves

• Core (abdominals and lower back)

• Erector spinae

• Shoulders and upper back (arm stabilization)

🧠 Execution analysis (based on the image)

Positive points:

• Upright torso

• Good squat depth

• Feet fully grounded

• Knees aligned with the toes

• Raised arms help with posture and balance

Points of attention:

• Avoid knees collapsing inward

• Keep the core engaged

• Distribute weight through the mid-foot and heels

🔁 Recommended repetitions and sets

For strength and conditioning:

• 🔁 10–15 repetitions

• 🔂 2–4 sets

For warm-up or mobility:

• 🔁 8–12 repetitions

• 🔂 1–2 sets

For muscular endurance:

• 🔁 15–20 repetitions

• 🔂 2–3 sets

💨 Breathing: inhale on the way down, exhale as you stand up.

✅ Benefits

• Strengthens legs and glutes

• Improves hip, knee, and ankle mobility

• Strong core activation

• Functional movement for daily activities

• Foundational exercise for lower-body training

Alternating Forward Lunges

🔹 Performed standing with hands on the hips. One leg steps forward and the body lowers until the back knee gently touches or approaches the ground. The movement then pushes back to standing, and the exercise is repeated on the opposite leg.

🔹 Main muscles worked

• Quadriceps (primary)

• Glutes (primary)

• Hamstrings

• Calves

• Core (stabilization)

• Hip flexors (stretch on the rear leg)

🔹 Type of exercise

• Lower-body strengthening

• Functional movement

• Balance and coordination training

🔁 Ideal repetitions

• 10–15 repetitions per leg

• 2–4 sets

💡 Important tips

• Keep the torso upright

• Front knee aligned with the toes

• Push through the front heel to return to standing

• Engage the core for balance

This exercise is excellent for leg strength, glute development, balance, and functional lower-body conditioning.

🏋️‍♀️ Bodyweight Squat

• Bodyweight Squat

• More specifically, a Deep Squat

• With the hands in front: Squat with Hands Clasped or Counterbalance Squat

👉 The hand position helps with balance and allows greater squat depth.

🔹 Main muscles worked

• Quadriceps

• Glutes

• Adductors

• Hamstrings

• Calves

• Core (stabilization)

• Spinal erectors

🧠 Key characteristics

• Torso slightly leaning forward (normal and expected)

• Deep knee and hip flexion

• Feet fully flat on the ground

• Hands act as a counterbalance

This squat variation emphasizes:

• Ankle mobility

• Hip mobility

• Postural control

🔁 Suggested repetitions

• 🔁 10–15 reps (strength / conditioning)

• 🔁 8–12 reps (warm-up)

• 🔁 15–20 reps (endurance)

✅ Benefits

• Strengthens legs and glutes

• Improves hip, knee, and ankle mobility

• Enhances balance and body control

• Functional movement for daily activities

If you want, I can also compare this squat with the previous one or adapt the explanation for stretching-focused use 👌

Quadruped Leg Raise (Donkey Kicks)

🔹 Description
Performed on all fours (hands or forearms and knees on the ground). One leg is lifted straight up and lowered back down in a controlled motion while keeping the hips stable.

🔹 Main muscles worked

• Glutes (gluteus maximus – primary)

• Hamstrings (secondary)

• Core (stabilization)

• Lower back (spinal stabilizers)

• Hip extensors

🔹 Type of exercise

• Lower-body strengthening

• Glute activation

• Core stability

🔁 Ideal repetitions

• 10–15 repetitions per leg

• 2–4 sets

⏱️ Rest 30–60 seconds between sets.

💡 Important tips

• Keep hips square to the floor (avoid rotating the pelvis)

• Engage the core throughout the movement

• Lift the leg using the glutes, not momentum

• Maintain a neutral spine

This exercise is excellent for glute strengthening, hip stability, and lower-body control, and is often used in warm-ups or strength routines.

Mountain Climbers

🔹 Description
Performed in a high plank (push-up) position. One knee is driven toward the chest, then returned to the starting position. The movement alternates between legs in a controlled or fast rhythm.

🔹 Main muscles worked

• Core (abdominals – primary)

• Hip flexors

• Quadriceps

• Glutes

• Shoulders (stabilization)

• Arms

• Cardiovascular system

🔹 Type of exercise

• Core strengthening

• Cardio

• Full-body conditioning

🔁 Ideal repetitions / duration

• 20–40 alternating repetitions

• 2–4 sets

or

• ⏱️ 30–60 seconds continuous movement

💡 Important tips

• Keep shoulders stacked over wrists

• Maintain a neutral spine (avoid hips lifting or sagging)

• Engage the core throughout the movement

• Move smoothly; speed can be increased once form is solid

This exercise is excellent for core strength, coordination, and cardiovascular conditioning, and is commonly used in HIIT and functional training routines.

Bicycle Crunch

🔹 Performed lying on the back with the upper body slightly lifted off the ground. The legs move in a pedaling motion, alternately bringing the knees toward the chest while maintaining core engagement.

🔹 Main muscles worked

• 
  

  Rectus abdominis (upper and lower abs)

  
  


• 
  

  Obliques (primary)

  
  


• 
  

  Hip flexors

  
  


• 
  

  Core stabilizers

  
  

🔹 Type of exercise

• 
  

  Abdominal strengthening

  
  


• 
  

  Core conditioning

  
  

🔁 Ideal repetitions / duration

• 
  

  20–30 alternating repetitions

  
  


• 
  

  2–4 sets

  
  

or

• 
  

  ⏱️ 30–60 seconds of continuous movement

  
  

💡 Important tips

• 
  

  Keep the lower back pressed into the ground

  
  


• 
  

  Lift the shoulders slightly, avoiding pulling the neck

  
  


• 
  

  Control the movement instead of rushing

  
  


• 
  

  Breathe steadily throughout the exercise

  
  

This is one of the most effective exercises for oblique activation and overall core strength.