Balance Trainer V-up Cues



Balance Trainer V-up Cues:
- Start exercise in a seated position on a balance trainer: engage your core, hands position behind you on the ground, legs lifted off the ground, keep your shoulders back, and chest up.
- Lift your legs straight up toward the sky while pushing your torso toward your legs into a V position.
- Remember to pull from your core and not your neck. Return to start position for one rep.


Ideas for Exercise Uses:
- Perform as a core and balance combo exercise.
- Add to a core workout as a dynamic stability exercise.
- Use as a modified variation to V-ups.





 Exercise Variations:
- Balance Trainer V-ups (Modified)
- V-ups (Intermediate)
- Superman to Pike (Advanced)

 Infographic:


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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Kneeling Elbow Plank Cues



Kneeling Elbow Plank Cues:
- Start exercise in a kneeling elbow plank position: elbows under shoulders, core engaged, and a straight line from shoulders-hip with knees and feet on the ground.
- Keep your core engaged by pulling your belly button toward your spine, squeezing your glutes, activating your shoulder blades together.
- Maintain this static position for the allotted time.


Ideas for Exercise Uses:
- Perform with other static core exercises to prime your core for a full body workout.
- Add to a functional training set to strengthen your core.
- Use in a workout for a modified plank variation.





Exercise Variations:
- Kneeling Plank (Beginner)
- Elbow Plank (Intermediate)
- Stability Ball Plank (Advanced)


Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Cycle Crunch Cues



Cycle Crunch Cues:
- Start exercise in a supine position (on back) on the floor: engage your core, make sure your sacrum (lower back) is flush against the ground, and place hands on head with elbows wide.
- Lift your shoulders, head, and legs off of the ground, using your core drive one knee toward your chest while you angle the opposite elbow toward that knee. (Does not have to touch if you are using obliques and pulling from your core and not your neck)
- Repeat to each side for one rep and continue for allotted time or reps.


Ideas for Exercise Uses:
- Perform as an active rest exercise between heavy lifts.
- Add to a core workout as an oblique exercise.
- Use as a bodyweight exercise for an outdoor HIIT workout.





Exercise Variations:
- Standing Knee Drive Twist (Beginner)
- Cycle Crunch (Intermediate)
- Resistance Cycle Crunch (Advanced)

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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Suspension Pike Cues


Suspension Pike Cues:
- Start exercise in a plank position: engage your core, feet in straps, arms straight, hands under shoulders, and a straight line from your feet-hips-shoulders.
- Use your core and push your hips upward as you bring your feet toward your hands into a pike position.
- Return to start position in a controlled movement for one rep.


Ideas for Exercise Uses:
- Perform as power-up variation to a Pike Plank.
- Add to a core workout as a dynamic stability exercise.
- Use as a core exercise with a full body suspension workout.








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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Straight Leg Elevated Adductor Stretch Cues



Straight Leg Elevated Adductor Stretch Cues:
- Start exercise in a standing position: both legs straight, one balanced on the ground the other on an elevated surface, core engaged, bend at the hips, and reach toward the ground.
- Feel the stretch through your adductor muscles of the elevated leg as you reach toward the ground.
- Hold position for allotted time then repeat exercise to the other leg.


Ideas for Exercise Uses:
- Perform as a modified variation to kneeling adductor stretch.
- Add as a finisher stretch after a Kettlebell HIIT Workout.
- Use as a way to stretch your inner thigh muscles after foam rolling.








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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Modified Burpee Cues

Gif for how to do a modified burpee

Modified Burpee Cues:
- Start exercise in a plank position: feet shoulder width, core engaged, hands under shoulders (on bench), look three feet in front of you, and maintain a straight line from shoulders-hips-feet..
- Jump your legs inward toward your arms, and then stand tall.
- Return back through the same movements by lowering your hands to the bench as you bend at the knees; then jump your feet backward to plank position for one rep.


Ideas for Exercise Uses:
- Perform as a modified variation to basic burpees.
- Add as a dynamic warm-up exercise before working out.
- Use as a way to keep your heart rate elevated between exercise sets.





Modified Burpees Video Demo:




Burpee Variations:
- Elevated Step Burpee (Beginner)
- Modified Burpee (Intermediate)
- Basic Burpee (Advanced)

 Modified Burpee Instructions Diagram:
Diagram for how to modify burpees



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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Straight Arm Modified Side Plank Cues


Straight Arm Modified Side Plank Cues:
- Start exercise in an side lying position: knee closes to the ground bent, arm closes to ground with hand on the floor, and off hand on hip.
- Keep your core engaged by pulling your belly button toward your spine, push away from the mat with knee on the ground and other leg extended with foot on the ground, and closes arm extended with arm under shoulder.
- Maintain this static position with a straight line from shoulder-hip-foot for the allotted time.


Ideas for Exercise Uses:
- Perform as a modified variation to a full side plank.
- Add to a warm-up to activate your core before a full body workout.
- Use in a workout at the end to try and beat your personal best plank time while tired.








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Related Posts:
- The Importance of Planks
- Briar Bay Workout
- Stability Ball Push-up Cues





Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Hanging Leg Raises Cues


Hanging Leg Raises Cues:
- Start exercise in a hanging position from pull-up bar: grasp bar overhand-shoulder width, pick feet off of the ground, engage core, chest up, and shoulders back.
- Raise and lower legs in unison while keeping your body from swaying.
- Return to start position in a controlled movement for one rep.


Ideas for Exercise Uses:
- Perform as an active rest exercise between Olympic Bar lifts.
- Add to a core workout as a lower abdominal exercise.
- Use as a core training exercise when building a better pull-up.







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Related Posts:
- Bissonet Full Body Workout
- 7 Motivational Posts from February
- The Importance of Chin-ups




Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Pike Hold Cues


Pike Hold Cues:
- Start exercise in a seated position on the floor: engage your core, hands straight out in front of you, keep your shoulders back, and chest up.
- Lift your legs straight out in front of you and lean your upper body backwards until you are in a V position on the floor.
- Remember to pull from your core and not your neck. Maintain this static position for the allotted time.


Ideas for Exercise Uses:
- Perform as an active rest exercise between heavy lifts.
- Add to a core workout as a static stability exercise.
- Use as a finisher exercise after a strength workout and see how long you can maintain proper form.








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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Elevated Step Burpees Cues


Elevated Step Burpees Cues:
- Start exercise in a plank position: feet shoulder width, core engaged, hands under shoulders (on bench), look three feet in front of you, and maintain a straight line from shoulders-hips-feet..
- Step your legs inward toward your arms, and then stand tall.
- Return back through the same movements by lowering your hands to the bench as you bend at the knees; then step your feet backward to plank position for one rep.


Ideas for Exercise Uses:
- Perform as a modified variation to basic burpees.
- Add as a dynamic warm-up exercise before working out.
- Use as a way to keep your heart rate elevated between exercise sets.








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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Squat Jump Cues

Squat Jump Cues:
- Start exercise in a loaded squat: hips back, knees bent, arms back, core engaged, and chest up.
- Explode through your legs and throw your arms high as you jump off the ground.
- Return to start position in a controlled landing for one rep.
Ideas for Exercise Uses:
- Perform with other exercises as a dynamic warm-up before plyometric workout or athletic performance.
- Add to a HIIT Workout to elevated your heart rate.
- Use as a superset with upper body heavy strength day to keep your heart rate elevated while your upper body muscles recover.

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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Locomotion Butt Kick Cues


Locomotion Butt Kick Cues:
- Start exercise in a standing position: arms bent at sides, active ankles, weight toward balls of your feet, core engaged, and chest up.
- Explode through your legs as you bend one knee and bring the heel toward your butt, then lower that leg and repeat the same movement with the other leg.
- Keep moving forward as you repeat the movement remember to keep a controlled landing for the allotted amount of time or reps.


Ideas for Exercise Uses:
- Perform with other exercises as a dynamic warm-up before plyometric workout or athletic performance.
- Add to a HIIT Workout to elevated your heart rate.
- Use as a functional exercise to work on knee range of motion and blood flow to your lower body muscles.







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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Squat Thruster Cues






Squat Thruster Cues:
- Start exercise in a straight arm plank position: hands under shoulders, core engaged, and a straight line from shoulders-hips-feet.
- Explode through your legs and jump your legs toward your torso landing in a squat plank position.
- Return to start position in a controlled landing for one rep.


Ideas for Exercise Uses:
- Perform with other exercises as a dynamic warm-up before plyometric workout or athletic performance.
- Add to a HIIT Workout to elevated your heart rate.
- Use in a combo workout to target upper, lower, and core with one exercise.







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Related Posts:
- Burpee Cues
- The Art of Cardio
- Hideaway HIIT





Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


This website contains affiliate marketing ads which means if you follow a link and make a purchase, we receive small compensation at no extra cost to you.
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Upright Pigeon Pose Cues


Upright Pigeon Pose Cues:
- Start exercise in a kneeling position: bend one knee on the ground, extend the other behind you, turn your hips into the stretch for your glutes, and place your hands in front of you as you lift your chest upward.
- Let yourself find a passive stretch position that you can comfortably hold.
- Hold position for allotted time. (Place a yoga block under your glute for a modified stretch position)


Ideas for Exercise Uses:
- Perform as a stretch during your post workout cool down.
- Add to a yoga flow sequence to transition between movements.
- Use as a recovery pose after an exercise or stretch that taxes your glutes.











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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Prisoner Squat Cues



Prisoner Squat Cues:
- Start exercise in a standing position: hands on head, elbows wide, shoulders back, chest up, core engaged, and feet shoulder width.
- Drop your hips back and down as you bend at the knees; keep your weight on your heels.
- Return to start position in a controlled movement for one rep.


Ideas for Exercise Uses:
- Perform as a functional exercise to work on your squat movement.
- Add to a warm-up before going heavy on leg day.
- Use as a training exercise to practice keeping your chest up during squats.








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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


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Single Leg RDL to Upright Row Cues


Single Leg RDL to Upright Row Cues:
- Start exercise in a standing position: feet comfortable width, core engaged, bar held in front arms extended, shoulders back, and chest up.
- As you find balance on one leg you will hinge forward from the hips, the leg off the ground will go backwards as you keep a neutral spine and hinge forward with bar extended at your shins.
- Feel the stretch of you hamstrings, then squeeze your glutes as you come to a balanced standing position with your elbows upward and the bar at chin level.
- Return to start position in a controlled movement for one rep.


Ideas for Exercise Uses:
- Perform as a compound power up exercise to single leg rdl's.
- Add to a leg day giant set workout as the single leg exercise.
- Use as a balance strength training exercise at the end of a full body workout.







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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.


This website contains affiliate marketing ads which means if you follow a link and make a purchase, we receive small compensation at no extra cost to you.
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