Set up: -Inside edge of foot to outside of hips -Knees locked out -Shoulders in line with hip/ Body in straight line -Weight 80% on heels 20% in middle of foot Execution: -Push(Hinge) hips back -Descend hips below parallel (hip crease below the top of the knee) -Knees Pressing out over toes -Back flat -Torso upright -Abs engaged the whole time -Stand all the way up, squeezing butt at top -Finish with body in straight line Common Faults: -Back rounding -Weight on toes/Heels coming off the ground -Knees collapsing towards each other -Looking at the floor -Starting squat with knees bending first insead of hips back first -Torso collapsing towards floor Scaling options: -Holding on to something in front of you for balance

Set up: -Air squat set up Execution: -Perform air squat, use the momentum of squeezing your butt at the top to jump both feet off the ground at the same time -As soon as feet come back in contact with the floor go straight into next rep -Always land jump with slightly bent knees Common Faults: -Air squat faults -Landing the jump with straight knees Scaling options: -Air Squat

Set up: -Feet about twice shoulder-width apart -Knees straight -Toes turned out slightly Execution: -Squat to one side, keep opposite leg straight -Pull toes of straight leg towards shin -Back as flat as possible -Stand up to starting position and repeat on the other side Common faults: -Knees not tracking over toes -Rounding back -Toes pointing front or too far out -Using arms to push off of bent leg Scaling options: -Air Squat -In Place Lunges

Set up: -Plank set up Execution: -Keeping body flat, lower yourself by bending your arms till your chest makes contact with the ground -Elbows at a 45 degree angle -Press yourself up to the starting position -Elbows locked out at full extension Common faults: -Letting back arch -Hands farther than shoulder width -Knees/thighs touching the ground -Not getting chest all the way to the ground -Not finishing each rep with elbows fully extended -Pinching elbows to body -Letting elbows flare out past 45 degree angle Scaling options: -Hand release push ups -Knee push ups -Box push up -Wall push up

Set up: -Stand straight with feet hip width apart Execution: -Step one foot out keeping the back foot secure on the ground -Front toes pointing in the direction you’re traveling -Knees tracking over toes -Bend legs till back knee touches the ground lightly, front leg at a 90 degree angle -Push off of back leg to bring it in line with front foot -Repeat with opposite side Common faults: -Letting front knee collapse (not tracking over toes) -Turning front toes to either side(To the right or left) -Taking too big of a step creating a bigger than 90 degree angle with front knee -Taking too small of a step creating a less than 90% angle Scaling options: -In Place Lunges -Air Squat

Set up: -Stand straight with feet hip width apart Execution: -Step one foot out keeping the back foot secure on the ground -Front toes pointing in the direction you’re traveling -Knees tracking over toes -Bend legs till back knee touches the ground lightly, front leg at a 90 degree angle -Push off of front leg to bring it back line with your back foot -Repeat with opposite side Common faults: -Letting front knee collapse (not tracking over toes) -Turning front toes to either side(To the right or left) -Taking too big of a step creating a bigger than 90 degree angle with front knee -Taking too small of a step creating a less than 90% angle Scaling options: -Half Depth Lunges -Air Squat

Setup: -Lay on back -Hands making a diamond shape under body(By low back/glutes) Execution: -Feet together -Lift and lower legs between 60 degrees and a few inches of the ground -Legs up and down = 1 Rep Common faults: -Letting lower back come off the ground -Touching feet to the ground each rep -Lifting feet higher than described Scaling options: -Flutter kicks -Sit-up

Set up: -Stand straight with feet hip width apart Execution: -Step one foot back keeping the front foot secure on the ground - front toes pointing straight -Knees tracking over toes -Bend legs till back knee touches the ground lightly, front leg at a 90 degree angle -Push off of back leg to bring it back line with your front foot -Repeat with opposite side Common faults: -Letting front knee collapse (not tracking over toes) -Turning front toes to either side(To the right or left) -Taking too big of a step creating a bigger than 90 degree angle with front knee -Taking too small of a step creating a less than 90% angle Scaling options: -Half Depth Lunges -Air Squat

Set up: -Air Squat set up -One kettlebell in each hand in front rack position Execution: -Perform squat keeping elbows up - Use momentum from extending legs out of squat to push press the kettlebell overhead Common faults: -Letting elbows drop -Pausing after squat and breaking the movement up Scaling options: -Lighter kettlebell weight -Barbell Thruster -Kettlebell Front Squat

Set up: -Feet shoulder width apart -Kettlebell in between feet Execution: -Deadlift kettlebell -Hinge hips back, torso leans forward slightly -Weight in heels -Kettlebell goes in between legs -Arms and back stay straight -Straighten legs and squeeze glutes allowing kettlebell to swing out and overhead(Above eye level) -Keep heels down until hips and legs extend -As kettlebell comes down hinge hips back to repeat rep Common faults: -Dropping hips below knees (Squatting) -Letting arms bend -Rounding back -Leaning onto toes when hinging hips back Scaling options: -Lighter kettlebell weight -Kettlebell Good Mornings

Set up: -Stand with feet shoulder-width apart -Slam ball in between feet Execution: -Pick up ball and get it over head, arms fully extended -While maintaining a flat back, bend at the waist and throw ball into the ground as hard as possible Common faults: -Slamming ball with only arms -Squatting instead of hinging Scaling options: -Lowering slam ball weight -Broad Jumps -Back Extensions

Set up: -Feet hip width apart -Shoulders over the bar -Barbell touching shins -Knees behind barbell -Full grip on bar -Hands just outside of legs -Arms straight -Weight on heels -Toes forward -Back flat -Abs engaged Execution: -Using hamstrings, extend legs and hips -Knees over toes -Keep bar in contact with body -Stand all the way up so bar is about middle of your thighs, knees and hips fully extended -Guide barbell back down into the hinge position -While maintaining the hinge position, pull the barbell to your sternum and extend the arm back down Common faults: -Back rounding -Feet too close or far -Squatting to pick up the bar instead of hinging -Letting the barbell come out in front, away from your body Scaling options: -Lighter weight -Put plates under the bar so it does touch the floor(If you can’t reach full range of motion yet)

Set up: -Feet hip width apart -Shoulders over the bar -Barbell touching shins -Knees behind barbell -Full grip on bar -Hands just outside of legs -Arms straight -Weight on heels -Toes forward -Back flat -Abs engaged Execution: -Using hamstrings, extend legs and hips -Knees over toes -Keep bar in contact with body -Stand all the way up so bar is about middle of your thighs, knees and hips fully extended -Guide barbell back to starting position Common faults: -Back rounding -Feet too close or far -Squatting to pick up the bar instead of hinging -Letting the barbell come out in front, away from your body Scaling options: -Lighter weight -Kettlebell deadlift -Put plates under the bar so it does touch the floor(If you can’t reach full range of motion yet)

Set up: -Hands on edge of box (Fingers towards you) -Legs straight, out in front of you Execution: -Bend arms -Keep back up against the box -Shoulders need to drop below elbows (Past parallel) -Finish rep with arms locked out at top Common faults: -Not reaching full range of motion (Past parallel at bottom or fully locked out arms at the top) -Letting elbows flare out -Bending knees Scaling options: -Bend knees, feet flat on the ground(To use legs to assist) -Push-up

Set up: -Full Grip on bar -Hands slightly wider than shoulders -Barbell touching shins -Knees bent, knees should be behind bar -Back flat -Hips lower than shoulders -Head in line with spine -Weight in heels Execution: -Keeping your back flat and knees over toes, extend your knees and hips -Keep bar close to your body (Basically touching your body the whole time) -As the bar gets to you hips, shrug your shoulders -Bend elbows up (To the ceiling) -Drop underneath the bar(hips below parallel) and land in the bottom position of a front squat -Finish the movement by front squatting the bar and standing all the way to full extension Common faults: -Bending your arms before reaching full extension with hips and knees -Not squatting -Elbows dropping in front rack position -Looking at the floor for the entire rep -Catching the bar with all your weight on your toes - Rounding back -Doing a power clean and front squat Scaling options: -Lighter weight/ using a PVC -Dumbbell Clean

Set up: -Set up same as squat clean Execution: -Keeping your back flat and knees over toes, extend your knees and hips -Keep bar close to your body (Basically touching your body the whole time) -As the bar gets to you hips, shrug your shoulders -Bend elbows up (To the ceiling) -Catch bar with a slight bend in knees, arms in front rack position -Finish by standing all the way up, body in one line Common faults: -Bending your arms before reaching full extension with hips and knees -Squatting -Elbows dropping in front rack position -Looking at the floor for the entire rep -Catching the bar with all your weight on your toes - Rounding back Scaling options: -Lighter weight (Even using PVC as a barbell)

Set up: -Feet slightly wider than hip-width -Full grip on barbell -Flat back, torso parallel to the ground (Hips in line with shoulders) -Knees slightly bent -Shoulders over barbell Execution: -Execute regular deadlift but keep knees straighter than normal Common faults: -Keeping knees locked out the whole time Scaling options: -Raise the barbelll on plates so it doesn’t go all the way to the ground -Lower the weight/use no weight -Use a kettlebell

Set up: -Plank position  Execution: -Keeping body flat, lower yourself by bending your arms till your chest, and thighs are on the ground (Lay on ground)  -Elbows at a 45 degree angle  -Pick both hands couple inches off the ground -Press yourself up to the starting position  -Elbows locked out at full extension Common faults: -Letting back arch -Hands farther than shoulder width -Knees/thighs touching the ground -Not getting chest all the way to the ground -Not finishing each rep with elbows fully extended -Pinching elbows to body -Letting elbows flare out past 45 degree angle Scaling options: -Knee hand release push-up -Box push-up -Wall push-up

Set up: -Feet hip width apart -Shoulders over the bar -Barbell touching shins -Knees behind barbell -Full grip on bar -Hands just outside of legs -Arms straight -Weight on heels -Toes forward -Back flat -Abs engaged Execution: -Deadlift bar -Hinge hips -Guide bar to just above the knee -Finish movement by performing a clean from this position Common faults: -Picking the bar up and stopping it above the knees to start the rep from there (Not deadlifting it first) Scaling options: -Lighter weight -Power Clean -Dumbbell hang clean -Dumbbell clean

Set up: -Center the barbell in front of shoulders -Let the barbell rest on collar bone -Secure the barbell with two to three fingers only -Hands a few inches from shoulders -Elbows as high as possible (preferably parallel to the floor) -Air squat stance/set up Execution: -Push(Hinge) hips back -Descend hips below parallel (hip crease below the top of the knee) -Knees Pressing out over toes -Back flat -Torso upright -Elbows staying parallel to the ground -Abs engaged the whole time -Stand all the way up, squeezing butt at top -Finish with body in straight line Common faults: -Upper back rounding -Weight on toes/Heels coming off the ground -Torso dropping towards floor -Elbows dropping -Knees collapsing towards each other -Looking at the floor -Starting squat with knees bending first insead of hips back first Scaling options: -Lower weight -Goblet squats -Air squats