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Bench Knee Tucks
Sit on the bench edge, lean back slightly, and pull your knees in toward your chest then extend them straight out without touching the ground.
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Bar Dead Hangs
Hang from an overhead bar for 30–60 seconds. Great for decompressing the spine, shoulder health, and grip strength.
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Wall-Sits
Hang from an overhead bar for 30–60 seconds. Great for decompressing the spine, shoulder health, and grip strength.
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Bodyweight Squats
Fast-paced squats, pausing at the bottom for 2–3 seconds or finishing with a calf raise at the top.
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Bench Dips
Sit on the edge with hands gripping beside your hips, slide off, and lower your hips by bending your elbows to 90 degrees to work the triceps.
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Calf Raises on Curbs
Stand on the edge of a curb or step, letting your heels drop slightly below the edge for a full stretch, then drive up onto your toes.
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Step-Ups
Step up onto the bench alternating lead legs. Drive through the heel to engage glutes and quads. Add a knee-raise at the top for extra core work.
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Bench Flutter Kicks
Sit on the bench edge gripping behind your hips, lean back slightly with legs extended off the ground, and kick in alternating scissor motions.
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Bench Push-Ups (Incline)
Place your hands shoulder-width apart on the bench and extend your feet back in a plank. Lower your chest toward the edge, then press back up.