Beginner exercises

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  Legs · Beginner

  Narrow Stance 45 Degree Leg Press

  A compound lower body exercise targeting the quadriceps, glutes, and hamstrings.
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  Shoulders · Beginner

  Plate Front Raise Drive

  Front Plate Raises With Rotation is a compound exercise that targets the shoulders, specifically the anterior deltoids, while also engaging the core for stability.
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  Back · Beginner

  One-Arm Lat Pulldown

  The One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
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  Abs · Beginner

  Knee Tuck Crunch

  A core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
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  Hips · Beginner

  Rocking Half Frog Stretch

  A dynamic hip-mobility exercise with one bent leg opened to the side and the other directed rearward. Small pelvic rocks are performed close to the floor on the forearms and elbows, with the hands also contacting the floor, to explore an adductor-biased stretch.
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  Legs · Beginner

  Sliding Leg Curl

  A bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.

Early on, a few exercises done well beat a long list — the technique you build now is what later carries heavier weight. Progress when the reps feel easy and the last one looks like the first. Once these feel routine, the intermediate hub is the next step.