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Burpee Form Guide

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1. Start Standing: Begin with your feet shoulder-width apart.
2. Squat & Place Hands: Hinge at your hips and bend your knees to lower into a squat, placing your hands on the floor in front of and just inside your feet.
3. Jump to Plank: Jump your feet back to land on the balls of your feet in a plank position. Ensure your body forms a straight line from head to heels, with your core engaged.
4. Push-Up: Lower your chest all the way to the floor, keep you elbows at a 45-degree angle to your body, then press back up to the plank position.
5. Jump Feet Forward: Jump your feet back forward so they land between your hands.
6. Jump to Stand: Explode off the ground with a powerful jump straight into the air.
7. Land and Repeat: Land softly with bent knees and immediately lower into the next burpee.

Acceptable Modifications:

1. Stepping feet backwards/forwards one at a time instead of jumping.
2. Perform the push-up element with knees on the floor.

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Plank Form Guide

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1. Starting Position: Begin on all fours, then place your hands directly under your shoulders, palms flat on the floor. Your fingers should be pointing forward or slightly outward.
2. Extend your legs: Step your feet back one at a time until your legs are straight. Your feet should be hip-width apart, which helps with stability.
3. Engage your core: Draw your belly button towards your spine to tighten your abdominal muscles. Actively pull your stomach in to create a flat, stable core.
4. Squeeze your glutes: Squeeze your glutes and thighs to help keep your hips stable and prevent your lower back from sagging.
5. Maintain a straight line: Keep your body in a straight line from the top of your head to your heels. Imagine a straight, rigid board.
6. Keep your neck neutral: Let your gaze rest on the floor a foot in front of your hands to keep your neck in a neutral position, aligning it with your spine.
7. Push the floor away: Actively press your hands into the floor to push your upper body away from the ground. This engages your back and shoulder muscles.

Acceptable Modifications:

On your knees (Modified high plank): Instead of supporting your weight on your toes, rest on your knees. Keep your back straight, maintaining a line from your head to your knees.

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Push-Up Form Guide

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Starting Position

1. High Plank: Position yourself on the floor as if you're about to start a push-up.
2. Hand Placement: Place your hands on the floor with your fingers spread, directly under your shoulders or slightly wider.
3. Body Alignment: Your body should form a straight, rigid line from your head to your ankles, with your spine in a neutral position.
4. Full-Body Tension: Squeeze your glutes, core, and shoulders to maintain this straight line and create full-body tension.

The Movement

1. **Lowering (Eccentric Phase):**With control, bend your elbows, keeping your body in one straight line.Aim for an elbow angle of about 45 degrees from your torso, rather than flaring them straight out to the sides.Lower your chest towards the ground, ideally until it is just above the floor.
2. **Returning (Concentric Phase):**Press the floor away from you to extend your elbows and return to the starting high plank position.Make sure your elbows are fully extended at the top.

Key Tips

1. Tuck your elbows: Tuck your elbows closer to your torso to create an "upside-down V" shape with your arms, which is better for your shoulder joints.
2. Engage your core: Keep your abs tight throughout the movement to prevent your back from hollowing out or arching excessively.
3. Use a full range of motion: Don't stop halfway. Aim for your chest to lightly touch the ground and your elbows to lock out completely at the top of each rep.
4. Move as a unit: Ensure your hips and shoulders lower and rise simultaneously, keeping your body a rigid, singular unit.
5. Spread your fingers: Spreading your fingers and pressing them into the floor can help engage your upper body and add stability.

Acceptable Modifications:

Knee push-ups: Perform the push-up on your knees instead of your feet to reduce the amount of body weight you're lifting. Keep your body in a straight line from your head to your knees.

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Static Hang (Dead Hang) Form Guide

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1. Grip the bar: You are free to use an overhand grip (palms facing away), underhand grip (palms facing you) or a neutral grip (palms facing each other) using the gymnastic rings.
2. Get into position: Step onto a stable surface to reach the bar without jumping. This allows you to get into the hanging position more smoothly and under control.
3. Hang with straight arms: Take your feet off the ground, allowing your body to hang completely straight with arms extended. Avoid bending your elbows.
4. Engage your body: Brace your core and glutes to keep your body still and prevent swinging. You can point your toes slightly forward to help maintain a straight line.
5. Breathe normally: Maintain a deep, regular breathing pattern throughout the hold. Don't hold your breath.
6. Exit safely: Slowly step back onto the bench or support before releasing your grip to avoid sudden strain on your hands and arms.

Acceptable Modifications:

Assisted dead hang: Use of a resistance band looped around the bar and your feet will be permitted if necessary due to injury.

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Air Squats

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1. Starting position:
   • Stand with your feet about hip-to-shoulder width apart.
   • Point your toes slightly outward.
   • Keep your chest up, shoulders back, and your back straight with a natural lumbar curve.
   • Extend your arms out in front of you for balance.
2. Descent:
   • Initiate the movement by pushing your hips back as if sitting in a chair.
   • Simultaneously bend your knees, keeping your weight on your heels.
   • Ensure your knees track in line with your toes and do not cave inward.
   • Keep your back straight and chest up throughout the movement. Avoid rounding your back or dropping your shoulders forward.
   • Continue to squat until your hips are below the top of your knees (below parallel), if your flexibility allows.
3. Ascent:

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