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A foundational lower body movement that strengthens the quads, glutes, and hamstrings by bending and straightening the knees and hips.

• Stand with feet shoulder-width apart and toes slightly outward.
• Brace core and keep chest up.
• Initiate movement by pushing hips back and bending knees.
• Descend until thighs are at least parallel to the floor.
• Push through heels to return to standing.

A bodyweight exercise performed in a prone position, targeting the chest, shoulders, and triceps.

• Begin in a plank with hands under shoulders.
• Engage core and glutes.
• Lower chest toward floor, elbows at 45 degrees.
• Pause briefly when close to ground.
• Press back up to plank position.

A bodyweight pulling exercise performed using a bar or sturdy broomstick supported between two chairs.

• Set up a sturdy bar between two heavy chairs.
• Lie underneath with your chest directly below the bar.
• Grip the bar with an overhand, shoulder-width grip.
• Brace your body, keeping a straight line from head to heels.
• Pull your chest to the bar, pause, then lower yourself slowly.

A floor-based exercise that strengthens the glutes and hamstrings by lifting the hips.

• Start lying on back with knees bent, feet hip-width apart.
• Arms rest at sides, palms down.
• Push through heels, lifting hips toward ceiling.
• Pause and squeeze glutes at top.
• Lower hips back to floor.

An isometric core stability exercise performed in a prone position to strengthen the abdominals and stabilize the entire body.

• Lie face down, placing forearms on the ground and elbows under shoulders.
• Lift your body off the floor, supporting weight on forearms and toes.
• Keep your body in a straight line from head to heels.
• Engage your core and glutes for stability.
• Hold the position for the prescribed time, then lower to the ground.