Lay supine with arms extended vertically and legs elevated at 90 degrees. Slowly lower your left arm over your head and your right leg (extended) until they touch the ground - then return to the starting position, and alternate.
Regress - Perform with no dumbbells
Progress - Hold light dumbbells

Start by attempting this exercise without clenching a medicine or slam ball between your legs. The aim is to hang from a pull up bar and raise your knees and your lower abdomen until the soles of your feet are vertical.
Regress by not hanging but by placing your forearms on the parallel bars.
P...

Back extensions are done by hinging at the hips on a back‑extension bench, lowering your torso with a neutral spine, then lifting your chest until your body forms a straight line without over‑arching. Keep your core braced and glutes engaged so the movement stays in your posterior chain rather th...

To perform an ab wheel rollout, kneel on the floor and slowly roll the wheel forward until your body is extended just above the ground, then pull yourself back to the starting position using your core, primarily .

A high‑to‑low cable woodchopper is done by setting the pulley above shoulder height, standing sideways, and pulling the handle diagonally down across your body using your core rather than your arms. Keep your torso braced, hips stable, and control the return so the cable doesn’t yank you back.

Lie flat on your back with your arms extended over your head and an exercise ball gripped firmly between your ankles. Simultaneously lift your arms and legs to meet in the middle, creating a "V" shape with your body, and transfer the ball from your legs to your hands. Lower your limbs back toward...

Crunch the weight by pulling the rope down from overhead and rounding your spine forward while facing away from the machine, then return slowly to the starting position without letting your hips move.