Learn different versions of this exercise including modifications and progressions from the wall sit, the sit to stand, to the front squat. The details matter to your form, your safety and your progress. Do not sacrifice form to progress. Compromising form is cheating yourself and adding risk of injury. Move slowly in a controlled fashion with good form.

The plank exercise is foundational to spine stabilization. Learn how to stabilize your spine while engaging both your upper and lower body. There are a few different versions, modifications and progressions you can use to make the plank a challenging and productive exercise.

Stabilizing your spine in multiple planes is critical to safe and effective movement. When your spin is being compromised your brain knows it. Your brain will then limit how you move. Many people think they lack flexibility. The fact is your brain may be protecting you by limiting your mobility. Trying to overcome your brain from restricting movement by forcing movement and you increase the risk of injury. Learn the side plank, multiple variations, modifications and progressions in this short video. Work on perfect form before progressing.

The Bird Dog will challenge you to stabilize your spine while moving upper and lower limbs simultaneously. Being able to stabilizing the spine while moving upper and lower limbs at the same time will protect your back and improves mobility. Learn the nuances behind the Bird Dog along with modifications and progressions. Never compromise form to try something more difficult. Master the movement and then challenge yourself.

Looking to add some versatile but inexpensive equipment to your home workout collection? The suspension system is an excellent choice. Let Emily show you how to use the suspension system to modify the suspension row to your needs.

Are you looking for yet another variation to do a squat that is safe but challenges you? Let Emily show you two more variations of the squat. You will need either an exercise ball or suspension trainer for these. Both are versatile and inexpensive additions to any home gym.