Actions are reusable training units with clear targets, notes, and a video clip when one is available.
1307 actions found
YouTube sourceLie flat on back and raise one straight leg to vertical while keeping the other hovering just above the floor, alternating smoothly. Key points: - Raise each leg to roughly 90 degrees with controlled tempo - Keep non-working leg elevated slightly off the floor under tension - Press lower back down to eliminate any spinal arch
YouTube sourceFrom a forearm plank, drive knee forward and outward towards the ipsilateral elbow, alternating sides. Key points: - Bring the knee laterally out and forward to touch or approach the elbow - Keep core braced and hips aligned with the torso - Pause briefly at peak contraction on each repetition
YouTube sourceHold a stable forearm plank while stepping or jumping both feet out wide and back together in a rhythmic pattern. Key points: - Maintain a neutral spine in a rigid forearm plank - Keep hips level without excessive bobbing or sagging - Engage glutes and core throughout the foot abduction/adduction
YouTube sourceSimultaneously raise the torso and straight legs from a hollow position to form a V shape, reaching forward with arms. Key points: - Initiate flexion simultaneously from both upper and lower abdominal segments - Control both the upward contraction and downward descent - Keep arms extended parallel to the ground toward the feet
YouTube sourceIn a high plank position, drive knees across toward opposite elbows alternately with a slight diagonal torso rotation. Key points: - Keep shoulders stacked directly over the wrists - Drive knee diagonally across toward the opposite elbow - Maintain steady pacing while stabilizing the upper torso
YouTube sourceHold a modified seated V-position with bent or hovering knees while pulsing hands forward alongside the thighs. Key points: - Hold balance on the sit bones with chest open and core braced - Perform rapid, controlled pulsing reach movements with arms - Keep abdominal wall drawn in tight throughout the hold
YouTube sourceCombines a straight leg raise with a vertical hip lift thrust at the top to target the deepest lower abdominal fibers. Key points: - Lift straight legs up, then tuck/press hips vertically toward the sky - Lower slowly back down into full leg extension without touching floor - Keep movements smooth and driven by core flexion
YouTube sourceLie on back with legs extended low to the floor, performing alternating up-and-down kicking motions continuously. Key points: - Maintain continuous core tension and stable pelvic tilt - Kick from the hips with toes pointed and knees straight - Keep neck and shoulder girdle relaxed or slightly lifted
YouTube sourceLie supine and curl hips and pelvis up off the mat toward the chest by contracting the lower abdominal wall. Key points: - Focus on rolling the pelvis upward off the floor rather than just swinging legs - Squeeze the lower abdomen tightly at peak contraction - Lower hips under control without slamming the tailbone down
YouTube sourcePerform controlled straight leg raises while lying flat on the mat with hands placed under the hips for lower back support. Key points: - Keep your lower back pressed firmly against the mat - Raise legs smoothly to roughly 90 degrees - Lower legs slowly without letting heels touch the floor
YouTube sourceFirst occurrence in giant set 6. Block finisher preceding scheduled rest. Key points: - Squat with left-side loaded dumbbell, drive upward and press overhead. Common mistakes: Lateral torso leaning; pressing before hip extension.
YouTube sourceFirst occurrence in giant set 4. Key points: - Step back into left rear lunge, then transition to staggered stance squat. Common mistakes: Overstriding; shifting weight off front heel.