Move Like You
Once Did.Personal training and nutrition coaching for busy professionals, in person or online.

Quads, glutes, core · Dumbbell

• • Hold the dumbbell tight to your chest
• • Sit down between your hips, knees tracking over toes
• • Keep your chest tall and drive through your whole foot

Hamstrings, glutes, lower back · Dumbbells

• • Soft knees, push your hips straight back
• • Keep the dumbbells close to your legs
• • Flat back, then stand tall by squeezing your glutes

Quads, glutes, balance · Bodyweight

• • Take a long step with the front knee over the ankle
• • Drop the back knee toward the floor
• • Torso tall, push through the front heel to step through

Chest, shoulders, triceps · Dumbbells, bench

• • Feet flat and shoulder blades pinched together
• • Lower with control to chest level
• • Press up and slightly in over your chest

Shoulders, triceps, core · Dumbbells

• • Brace your core and squeeze your glutes
• • Press straight up until your biceps are by your ears
• • Avoid arching your lower back

Chest, shoulders, triceps, core · Bodyweight

• • Keep your body in one straight line
• • Elbows about 45 degrees from your body
• • Lower your chest to just above the floor

Quads, glutes · Bodyweight

• • Reach your arms forward to balance
• • Hips back and down, chest up
• • Keep your heels on the floor

Core, shoulders · Bodyweight

• • Elbows directly under your shoulders
• • Squeeze your glutes and abs
• • Breathe steadily and do not let your hips sag

Glutes, hamstrings · Bodyweight

• • Feet hip width apart with heels close to your hips
• • Drive through your heels to lift
• • Squeeze at the top for one second

Quads, glutes, core · Barbell, rack

• • Bar rests on your upper back, not your neck
• • Brace your core and sit down between your hips
• • Drive up through the middle of your foot

Hamstrings, glutes, back · Barbell

• • Bar over mid-foot, shoulders just in front of it
• • Flat back, push the floor away
• • Lock out hips and knees together at the top

Hamstrings, glutes, lower back · Barbell

• • Bar on your upper back with soft knees
• • Push hips back until your torso is near parallel
• • Keep your back flat and stand tall

Quads, glutes · Dumbbells, box

• • Plant your whole foot on the box
• • Drive through the front heel, not the back foot
• • Stand tall at the top, then lower with control

Calves · Bodyweight

• • Rise high onto the balls of your feet
• • Pause at the top
• • Lower slowly under control

Glutes, hamstrings · Barbell, bench

• • Upper back on the bench with chin tucked
• • Drive through your heels
• • Squeeze your glutes at the top with ribs down

Quads · Wall

• • Back flat against the wall
• • Thighs parallel to the floor, knees over ankles
• • Breathe and keep pressing your back into the wall

Lats, upper back, biceps · Dumbbells

• • Hinge with a flat back
• • Pull your elbows toward your hips
• • Squeeze your shoulder blades together

Biceps · Dumbbells

• • Keep your elbows pinned to your sides
• • Curl up without swinging
• • Lower slowly

Lats, biceps, upper back · Pull-up bar

• • Start from a full hang
• • Pull your chest toward the bar
• • Control the way down

Front shoulders · Dumbbells

• • Raise to shoulder height only
• • Keep a soft bend in your elbows
• • Do not swing your torso

Triceps · Dumbbell

• • Elbows point up, close to your head
• • Lower the weight behind your head
• • Extend fully without arching your back

Chest, shoulders, triceps · Barbell, bench

• • Shoulder blades pinched, feet flat
• • Lower the bar to mid-chest
• • Press up and use a spotter for heavy sets

Triceps · Dumbbells, bench

• • Upper arms stay vertical
• • Lower the weights toward your forehead
• • Press up by straightening your elbows

Abs, hip flexors · Bodyweight

• • Feet flat with hands lightly behind your head
• • Curl up with your abs, not your neck
• • Lower slowly

Core, shoulders, cardio · Bodyweight

• • Hands under shoulders, body in a straight line
• • Drive your knees toward your chest
• • Keep your hips low and steady

Full body, cardio · Bodyweight

• • Drop your hands to the floor and kick back
• • Jump your feet back in under your hips
• • Explode up with your arms overhead

Cardio, hip flexors · Bodyweight

• • Drive your knees up to hip height
• • Stay on the balls of your feet
• • Pump your arms