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  • Tip: Which weights (lbs.) should I be using?

    Use these two exercises to determine which dumbbells you should be using in the MIF workouts.

  • Lunge Modifications

    Lunges are a great exercise because they are a compound exercise working multiple muscles and multiple joints. But for some this can cause knee pain. The culprit could be improper alignment, weak glutes or weak quadriceps. Try any of these 7 different exercises to see what works best for you. The...

  • Push-Up Substitutions

    5 different exercises you can substitute for push-ups:
    #1 Angled Modified Push-Up (use couch or wall)
    #2 Dumbbells Chest Press
    #3 Dumbbells Chest Cross
    #4 Dumbbells One Arm Fly
    #5 Dumbbells Hinged One Arm Cross Fly

  • Push-Up Progressions

    Push-ups are an advanced exercise. Sometimes we don't have the ab strength, shoulder mobility, shoulder strength or arm strength to perform a push-up. These 5 progressions will give your body tools to eventually perform a standard pushup. We start with core stability, add shoulder strength, then ...

  • Triceps Dip Modifications

    Dips are a wonderful exercise for the triceps (arms), upper back and deltoids (shoulders). If dips bother your wrists or elbows, follow one of these four substitutions.

    #1 Modification - dips using hexagon weights
    #2 Modification - dips using a bench
    #3 Substitution - kneeling triceps extension...

  • Tip: Assisted Pull Ups (6 Ways to do more Pull Ups)

  • Tip: How to set-up an advanced Bulgarian Split Squat

    In our Fierce series we do Bulgarian Split Squats - these are an advanced exercise. Watch this 2 min instructional video so you know how to properly set up your split squat OR replace the split squat with a reverse lunge slider modification.

    You will find this Split Squat in our Advanced Fierce ...

  • Seated Stretches

    We spend ~20-40 minutes exercising, but the other 600 minutes a day are even more important. If you spend a lot of time sitting in a chair, these six stretches are for you!

  • Morning Wake-Up

    Six mobility moves to wake-up your body!

  • Tip: When Planks hurt your Wrists

  • Tip: When Planks Hurt your Back

    Planks are a full body exercise that emphasize core strength. If you tend to feel a plank position in your back, it's not very comfortable. It can be a simple fix! Watch these four fixes to take the strain out of your back while doing a plank:

    #1 Fix
    Quadruped anchoring with your navel and trans...

  • Running Guide

    1.18 MB

  • Ab Rehab Guide

    1.77 MB

  • Prenatal& Postnatal Exercise Guide

    1.84 MB