Exercises
Find step-by-step guides for every Apex exercise. Browse by focus or movement type, then check the setup, form cues, and adjustments before you try it.
Start here
A few useful places to begin.
How to Do a Push-Up: Form, First Rep, and Progressions
Learn how to do a push-up with a quick form check and a clear path from wall to floor.
BodyweightTime to read: ~6 min
How to Do Forearm Plank
PlanksTime to read: ~4 min
How to Do Dead Bug
BodyweightTime to read: ~4 min
How to Do Wall Slides
MobilityTime to read: ~4 min
How to Do Cat-Cow
MobilityTime to read: ~4 min
Core
Learn floor-based core exercises and plank variations.
How to Do Alternating Heel Slides
Slide one heel away, return it, then change legs without lifting the low back.
BodyweightTime to read: ~4 min
How to Do Bear Plank Hold
PlanksTime to read: ~4 min
How to Do Bear Plank Shoulder Taps
PlanksTime to read: ~4 min
How to Do Bird Dog
BodyweightTime to read: ~4 min
How to Do Controlled Crunch
BodyweightTime to read: ~4 min
Upper body
Explore push-up setups and progressions, from supported to more demanding positions.
How to Do Bottom-Position Push-Up Hold
Lower with control and hold briefly just above the bottom without resting your chest.
BodyweightTime to read: ~4 min
How to Do Elevated/supported Push-Up
BodyweightTime to read: ~4 min
How to Do Hand-Release Push-Up
BodyweightTime to read: ~4 min
How to Do Incline Push-Up With 1 Sec Pause
BodyweightTime to read: ~4 min
How to Do Incline/supported Push-Up
BodyweightTime to read: ~4 min
Shoulders & wrists
Find shoulder-control and wrist-preparation movements.
How to Do Arm Swings
Swing the arms gently across the chest and open them again without forcing the shoulders.
MobilityTime to read: ~4 min
How to Do Finger Extensions And Wrist Circles
MobilityTime to read: ~4 min
How to Do Palm Lift And Lower
MobilityTime to read: ~4 min
How to Do Plank Shoulder Protraction/retraction
MobilityTime to read: ~4 min
How to Do Prone Y Raise
MobilityTime to read: ~4 min
Mobility
Explore hip and spine movements, including 90/90 switches and controlled rotations.
How to Do 90/90 Hip Switches
Rotate both knees across to the other side without rushing or forcing the hips.
MobilityTime to read: ~4 min
How to Do Cat-Cow
MobilityTime to read: ~4 min
How to Do Glute Bridge
MobilityTime to read: ~4 min
How to Do Open-Book Rotation
MobilityTime to read: ~4 min
How to Do Quadruped Rock-Back
MobilityTime to read: ~4 min
Stretching
Browse stretches for the chest, back, hips, and shoulders.
How to Do Chest-Opening Floor Stretch
Turn your body gently away from that arm until you feel a mild stretch across the chest.
Time to read: ~4 min
How to Do Child's Pose
Time to read: ~4 min
How to Do Child's Pose With Side Reach
Time to read: ~4 min
How to Do Doorway Chest Stretch
Time to read: ~4 min
How to Do Kneeling Lat Stretch
Time to read: ~4 min
Breathing
Compare diaphragmatic and supine breathing guides.
