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Train your deep front-neck muscles and back-of-neck muscles with these:

• Deep-neck nodsEvery day

  20-sec stretch, then 10 holds of 10 sec · Deep front-neck muscles

  How ▾Close ▴

  Lie on your back, knees bent, head on a thin folded towel.

  1. 1Stretch (20 sec): fingertips under the base of your skull, gently draw your head along the towel, away from your shoulders.
  2. 2Hands off. A tiny “yes” nod, as if pointing your chin at your throat. Hold 10 sec.
  3. 3Very light effort — the cords at the front of your neck stay soft.

  Avoid: Crunching your chin down hard or lifting your head off the towel.

  Too hard? A thicker pillow, a smaller nod, 5-sec holds.

  Too easy? Add 1–2 standing sets a day, back to a wall: nod and grow tall. If your head doesn’t reach the wall, don’t force it back — nod where it is.

• Face-down head lifts

  3 holds of 15–20 sec · Back-of-neck muscles

  How ▾Close ▴

  Lie face down, chest on the floor, forehead on a folded towel.

  1. 1Small nod first, then float your head about an inch.
  2. 2Eyes stay on the floor — don’t look up.
  3. 3Chest stays down — lift from the base of your neck, keeping the nod.

  Avoid: Looking up or poking your chin forward.

  Too hard? 10-sec holds, resting your forehead between each.

  Too easy? Build to 30–45 sec, then drape a light ankle weight over the back of your head.

Train your back muscles along your spine and middle and lower traps with these:

• Chest-supported mid-back lifts

  3 sets of 8, hold 3 sec · Back muscles along your spine

  How ▾Close ▴

  Lie face down, a folded towel or firm pillow under your lower breastbone, forehead on a second towel.

  1. 1Lift from between your shoulder blades — an inch is plenty.
  2. 2Everything below the towel stays heavy. Glutes lightly on.
  3. 3Neck long, eyes down. Hold 3 sec, lower slowly.

  Avoid: Lifting your legs or arching from your lower back — that’s a Superman, skip it.

  Too hard? A smaller lift and 2-sec holds.

  Too easy? Arms in a W (goalpost), then a low Y with thumbs up. Hold each lift 5 sec. Never arms straight overhead.

• Incline Y-raiseFloor Y-raise

  3 sets of 8–12, light dumbbells3 sets of 8–12, water bottles · Lower & middle traps

  How ▾Close ▴

  Lie chest-down on a bench set to about 30–45°.Lie face down, a rolled towel under your chest, forehead on a towel.

  1. 1Arms in a Y, thumbs pointing up.
  2. 2Reach long through your thumbs, then lift — no shrugging.
  3. 3Chest stays down. Pause 2 sec at the top.

  Avoid: Arching your lower back to get your arms higher.

  Too hard? No weight, or bend your elbows into a W.

  Too easy? Heavier weights and a slow 3-sec lower.

  Demo

Train your serratus (the muscle on the side of your ribs) with these:

• Push-up plus, feet upPush-up plus

  3 sets of 8–12 · Serratus (side of your ribs)

  How ▾Close ▴

  Push-up position with your feet on a bench.Push-up position on the floor — knees down if you need to.

  1. 1Do the push-up, then push the floor away a little further at the top.
  2. 2Your shoulder blades slide around your ribs.
  3. 3Body in one straight line.

  Avoid: Sagging hips or shrugging your shoulders up.

  Too hard? Hands on a wall or a kitchen counter.

  Too easy? Hold the top for 2 sec on every rep.

  Demo · Shows the floor version — same move with your feet up.Demo

A rough read from the scan — not part of the score.

Train your glutes and abs with these:

• Barbell hip thrustHip thrust off the couch

  3 sets of 8–123 sets of 10–15, backpack on your hips · Glutes

  How ▾Close ▴

  Upper back on a bench, a padded barbell across your hips.Upper back on the couch edge, feet flat, backpack on your hips.

  1. 1Drive through your heels and squeeze your glutes to lift.
  2. 2Ribs down, chin slightly tucked.
  3. 3Finish in a straight line — don’t arch past it.

  Avoid: Arching your lower back at the top instead of using your glutes.

  Too hard? A glute bridge on the floor.

  Too easy? Single-leg, or a 2-sec squeeze at the top.

  Demo · Shows the floor bridge — same finish; the hip thrust adds a bench behind your back.Demo · Shows the floor bridge — same finish; the hip thrust adds the couch behind your back.

• Dead bug with light dumbbellsDead bug

  3 sets of 6–8 per side3 sets of 8 per side · Abs & obliques

  How ▾Close ▴

  On your back, a light dumbbell in each hand, knees bent 90° over your hips.On your back, arms up, knees bent 90° over your hips.

  1. 1Let your ribs settle down toward your hips — no crunching.
  2. 2Slowly reach one arm back and the opposite leg out.
  3. 3Keep your lower back still the whole time.

  Avoid: Letting your lower back arch up as the leg goes out.

  Too hard? Move only your legs, and shorten the reach.

  Too easy? Heavier dumbbells, or ankle weights.

  Demo