Kernlift · Four-week reset

Exercise library

Browse movements by pattern or search their names, instructions, and beginner options. Week labels show where each movement belongs in the reset.

Week 2 entries are working candidates, and the same five movements are Week 3 working defaults because those workout details are still placeholders. They are not confirmed prescriptions or assigned to specific sessions. No completed Week 1 movement outline is available, so the sample Session 2 and provisional Session 3 movements are not listed as approved Week 1 exercises.

Search names, movement instructions, and beginner options.

Squat

  • Chair squat

    Reach your hips toward a sturdy chair with feet planted, then stand with control.

    Beginner option

    Use a higher chair or shorter range and hold stable support for balance.

    Week 2 · Working default · Week 3 · Working default

Hinge

  • Wall-reach hip hinge

    Soften the knees, reach the hips toward a wall behind while keeping the back long, then stand tall.

    Beginner option

    Stand closer to the wall and use a smaller, bodyweight-only range.

    Week 2 · Working default · Week 3 · Working default

Push

  • Wall push-up

    Place hands on a wall just wider than the shoulders, keep a comfortable straight body line, bend the elbows toward the wall, and press back.

    Beginner option

    Stand closer to the wall and shorten the range.

    Week 2 · Working default · Week 3 · Working default

Pull

  • Supported one-arm row

    Brace one hand on a stable chair or counter, keep the back long, draw the other elbow toward the hip, and lower with control.

    Beginner option

    Use no weight and practice a gentle standing shoulder-blade squeeze.

    Week 2 · Working default · Week 3 · Working default

Core

  • Supine heel slide

    Lie on a comfortable surface with knees bent, gently brace, slide one heel away while keeping the trunk still, and return; alternate sides.

    Beginner option

    Use a very short slide and move one side at a time.

    Week 2 · Working default · Week 3 · Working default

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