MW Exercise Library

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Single Leg Swiss Ball Glute Bridge

Swiss Ball
Hip Dominant, Hip Extension, Unilateral
Gluteus Maximus, Hamstrings
Supine
Hip, Lower Body
Balance, Core Control, Posterior Kinetic Chain (Strengthening), Unilateral Strength
Level 2 > Functional, Level 3 > Performance
Functional Strength

Single Leg Box Glute Bridge

Box
Hip Dominant, Hip Extension, Unilateral
Gluteus Maximus, Hamstrings
Supine
Hip, Lower Body
Lower Body Unilateral Strength, Posterior Kinetic Chain (Strengthening), Unilateral Core Extension
Level 2 > Functional
Functional Strength

Quad Core Pull Band Diagonal 1 (L1,L2,L3,L4 prog)

Band
Integrated Exercise, Unilateral
Abs, Deltoids, Lower Traps, Middle Back, Obliques Abs
Quadruped
Mid Back, Shoulder, Trunk
Body Coordination, Core Control, Unilateral Core Extension, Unilateral Strength
Level 1 > Fitness, Level 2 > Functional
Functional Strength

Unilateral Dumbbell Swiss Ball Chest Press

Dumbbell, Swiss Ball
Horizontal Push, Push, Unilateral
Chest, Core Strength, Glutes
Prone
Core, Hip, Thoracic
Core Control, Unilateral Strength
Level 2 > Functional
Functional Strength

MW Half Kneeling Chop L3 + Hikite

Band
Hip rotation, Integrated Exercise, Knee Dominant, Unilateral
Abs, Core Strength, Gluteus Maximus, Obliques Abs, Quads
Half Kneeling, Standing
Core, Hip, Trunk
Core Control, Core Strength
Level 3 > Performance
Activation

MW Front Kick + Side Hurdle to Runner Pose

No equipment
Hip Dominant, Hip Extension, Hip Flexion, Hip rotation, Integrated Exercise, Unilateral
Gluteus Maximus, Gluteus Medius, Hip Flexors, Quads
Standing
Hip, Lower Body
Balance, Core Control
Level 3 > Performance
Karate S&C, MW Functional Bodyweight

MW Front Kick + Side Hurdle to Reverse Lunge

No equipment
Hip Dominant, Hip Extension, Hip Flexion, Hip rotation, Integrated Exercise, Unilateral
Gluteus Maximus, Gluteus Medius, Hip Flexors, Quads
Standing
Hip, Lower Body
Balance, Core Control
Level 3 > Performance
Karate S&C, MW Functional Bodyweight

MW Standing Side Hurdle to Reverse Lunge

No equipment
Hip Dominant, Hip Extension, Hip Flexion, Hip rotation, Integrated Exercise, Unilateral
Gluteus Maximus, Gluteus Medius, Hip Flexors, Quads
Standing
Hip, Lower Body
Balance, Core Control
Level 2 > Functional
MW Functional Bodyweight

MW Shiko Squat to Split Squat ISO Hold

No equipment
External Rotation, Hip Dominant, Hip Extension, Hip rotation, Integrated Exercise, Internal Rotation, Unilateral
Glutes, Gluteus Maximus, Middle Back, Quads
Standing
Hip
Hip Flexors Flexibility, Integrated Movements, Lower Body Strenghening, Unilateral Strength
Level 1 > Fitness, Level 2 > Functional
MW Functional Bodyweight

Quad Hip Extension + Shoulder Tap to Arm Out

No equipment
Hip Dominant, Hip Extension, Integrated Exercise, Scapular Retract, Unilateral
Glutes, Gluteus Maximus, Middle Back
Quadruped
Hip, Thoracic
Core Control, Integrated Movements
Level 0 > Pre-Movement, Level 1 > Fitness
MW Functional Bodyweight, MW Movement Preparation

MW Rolling Sit Up to Bridge

No equipment
Hip Extension, Trunk Flexion
Abs, Gluteus Maximus, Psoas
Sitting, Supine
Hip, Trunk
Posterior Kinetic Chain (Strengthening), Superficial Front Line (SFL) Strengthening
Level 1 > Fitness
MW Functional Bodyweight

MW Rolling Sit Up to OH Unilateral Bridge

No equipment
Hip Extension, Trunk Flexion, Unilateral
Abs, Glutes, Gluteus Maximus
Sitting, Supine
Hip, Trunk
Posterior Kinetic Chain (Strengthening), Superficial Front Line (SFL) Strengthening
Level 2 > Functional
MW Functional Bodyweight
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