Goatbag

One of my new favorites, this is the perfect exercise for grooving on the movement I like to call "hinging." Push your butt back and keep pushing back until your knees have to bend so you can push your butt back even more. Keep a flat back and only let your face come down because you have to keep pushing your butt back. Those things on the back of your legs are called "hamstrings." Use a stick at first (pictured) so you can see that your back is flat. And do it in front of a wall so you can keep touching the wall with your butt, stepping forward a little, then repeating. The goal is to keep touching the wall, not to get low. "Hinging" is a back-and-forth motion, not an up-and-down motion. Once you're comfortable, hold a weight on your chest, squeeze your shoulder blades together and prepare to walk funny tomorrow.

Coach Stevo's Top Tips

• Keep repeating, "Butt back," over and over.
• Squeeze your shoulder blades together the entire time.
• Don't be afraid to put your torso between your legs if your butt can go back that far.

Step Up

An introduction into unsupported, single-leg work, the step up is also a life-long skill you want to be able to do well when your 90. Focus just as hard on the lowering as the raising and make sure you bring your hips all the way through at the top. Keep the angle of your torso identical to the angle of your shin. And if this is too easy, work on making the step higher (increasing the range-of-motion) before you work on adding weight.

Coach Stevo's Top Tips

• Engage your core.
• Squeeze your butt and hip flexor at the same time to brace the pelvis.
• Don't drop; pull yourself down.

Hanging Leg Raise

The Hanging Leg Raise is a classic anterior core exercise that is easy on the spine and that you can perform nearly anywhere. When people ask me, "why can't we do crunches?" I usually throw a bunch of these at them. No, there's no such thing as fat loss, but if you can bang these out easily there will be a six-pack waiting for you when you lose those last few pounds via caloric deficit. These are pretty self explanatory, so I got Zuzana to demonstrate. Bonus points if this happens.

Coach Stevo's Top Tips

• Pack your shoulders.
• Slow and steady. 

Bodyrock

Side Plank

The side plank is the straight plank's harder, oblique killing sister. 30 seconds a side is pretty good, but after a minute you should start trying to make it harder. Lift a leg, go up on your hand, or place a weight on your hip.

Coach Stevo's Top Tips

• Pack your shoulder.
• Make sure your hand or elbow is directly under your shoulder.
• No bend in your hips.

Plank

The plank is the most basic of core exercise and one that almost everyone ignores. The plank trains the core by doing what the core is supposed to do: hold you upright. Everyone should be able to do this for a minute, but if you can do a straight plank for more than 2 minutes, you should start making them harder. Watch the other videos for some ideas on ways to step this exercise up a notch.

Coach Stevo's Top Tips

• Butt down!
• Squeeze your butt cheeks together.
• Pack your shoulders.
• Did I mention keeping your butt down?

Plank

Long Plank

Weighted Plank

One-Leg Plank