This first movement, the Z press, is a great way to strengthen your core, shoulders, and upper back muscles. You'll begin in a seated position on the floor.
Sit on the floor with your legs extended straight in front of you, forming a 'Z' shape with your body. Your legs should be straight out in front of you.
For the glute bridge/floor hip thrust, lie down flat on your back with bent knees and your feet flat, planted hip-width apart. Position your arms at your sides with your palms face-down.
"Your body should form a straight line from your shoulders to your knees when fully lifted," Kollath instructs. "Avoid overextending your back.
Lie down on your tummy on the floor. Extend both arms ahead of you and your legs straight behind you. Keep your neck neutral and your gaze down to the floor.
Hold the Superman position for a few seconds, focusing on squeezing your glutes and lower back muscles to lift your legs and chest higher.
tart pushups by assuming a high plank with your hands placed below your shoulders. Spread out your fingers and keep them pointed forward as you press your palms into the floor.