Muscles Worked: This is truly a full body stabilization move. In which your shoulders down to your heels are activated or engaged.
How: A basic plank is in the video, from beginner to more progress. However, you should only progress an exercise once you’re no longer being challenged with the beginner exercise. You know your body better than anyone, so build awareness on how things feel and slowly progress when you’re no longer challenged.
Who: Anyone who is not restricted by elbow, shoulder, or back pain, and wants to strengthen their core (low back included), while also getting a great full body stability workout in.
Where: A soft, stable surface like the floor, grass, carpet, or on a mat.
When: If you have no pain in your joints and can practice this with proper form, then you can do this whenever you feel called to as often as you’d like.
Why: Though planks work the full body, a lot of people include planks in their workout regime to build core strength and stability as the plank improves your ability to stabilize your spine and get in touch with your transverse abdominis. This helps us build a strong foundation and move and function better in day to day life.

What muscles work?
The squat targets your quads, however, they also activate your hamstrings and glutes. And once again a great way to work on core strength as you need to keep a straight low back.
How do you do it?
There are a few ways to get started and I go over these in the video, but what’s most important is that your knees do NOT go over your toes, you sit back as you squat down and
that most to all of your weight is in your heels – so you can wiggle your toes.
How do you progress it?
There are endless ways to progress a squat from adding pylometrics to challenging your balance. In this video I don’t take you that far, but once my clients master the basics, it’s necessary to keep challenging your body.
Who is it for?
Well, ideally everyone as the squat is super functional. Think about how you might pick something up off the floor. However, if you suffer from low back pain because you are not used to using your glutes and hamstrings in a functional way, then starting with modifications
is best as you train your muscles how to move functionally.
Where?
You know the answer by now to this one guys! On a stable surface.
When can I do this?
Limber up a bit if it’s first thing in the morning, but any time being that this is a functional movement.
Why do it?
Because it’s necessary. We must squat to accomplish daily tasks (sitting to go to the bathroom or in a chair, to pick something up off the ground).

What muscles work?
What muscles don’t work? You’ll feel muscles you didn’t know you had!
How do you do it?
You’ll start in table top position and slightly lift your knees off the ground while keeping your core engaged. You’ll move opposite arm and leg forward as your “crawl” Watch the video below for more details.
How do you progress it?
Try different directions. You can also add burpees (another favorite of mine) after you crawl forward 10 steps, then crawl backward 10 steps.
Who is it for?
Unless you deal with chronic wrist pain or are severely over weight, this could be a good exercise for you. Give it a try!
Where?
Stable surface – though if you’re outside, you may want workout gloves
When can I do this?
I’d recommend limbering up your shoulders and arms with rolls and circles, as well as do some cat and cow to warm up the core. Then give it a go!
Why do it?
It’s an awesome full body move that will work muscles your didn’t know you had as well as challenge your heart rate for a nice little cardio burst!