Ultimate
Legs

CueStay tall, drive through mid-foot. On the reverse, sit hips back and feel the quads work.

• Lying deadbug (KB overhead)
  Watch demo ▶7 each leg

  Low back pressed into the floor. Exhale hard as the leg extends. Arms locked out.

• Landmine barbell rotation
  Watch demo ▶10 each side

  Rotate from hips and mid-back. Control the return. Brace hard.

• Weighted side plank
  Watch demo ▶20 sec each side

  Hips high, body in a straight line. No sagging. Drive elbow into the floor.

CueFull stretch at the top. Drive heels to glutes with control. No bouncing.

CueRibs down, chin tucked. Squeeze glutes hard at the top for a full second.

CueBrace hard. Sit back and down. Drive through mid-foot. Stay stacked.

RDLHinge, push the butt back, feel a deep hamstring stretch. Keep the dumbbells close.

KickbackLead with the heel, hips square, squeeze the glute hard at the top.

RDLHips square, soft knee, control the hinge. Drive through the heel.

SledLow athletic stance, short powerful steps. Stay aggressive.

CurlHeels dig into the ball, hips stay elevated. Control the eccentric.

LungeLong stride, front shin vertical, back knee kisses the floor. Stay tall.

CueFull stretch at the bottom, hard squeeze at the top. No bouncing. Constant tension.

Cool downLong relaxed holds on hamstrings, hip flexors, glutes and calves. Breathe deep and downshift the nervous system.