TECHNIQUE BEFORE EGO

EXERCISES
THAT BUILD.

Sixteen fundamental movements with complete guides to build useful strength and train with confidence.

MR MWANGOLE demonstrates Squat
01Legs

Squat

Sit between the hips with knees aligned and feet firm.

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MR MWANGOLE demonstrates Romanian deadlift
02Posterior chain

Romanian deadlift

Send the hips back while keeping a neutral spine.

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MR MWANGOLE demonstrates Lunge
03Legs

Lunge

Lower with control and use support if needed.

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MR MWANGOLE demonstrates Glute bridge
04Hips

Glute bridge

Push the floor away and finish without arching the lower back.

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MR MWANGOLE demonstrates Push-up
05Chest

Push-up

Keep the body aligned; elevate the hands to make it easier.

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MR MWANGOLE demonstrates Dumbbell bench press
06Chest

Dumbbell bench press

Keep the shoulder blades stable and the load controlled.

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MR MWANGOLE demonstrates Row
07Back

Row

Pull the elbow without rotating the torso.

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MR MWANGOLE demonstrates Lat pulldown
08Back

Lat pulldown

Drive the elbows down without swinging.

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MR MWANGOLE demonstrates Shoulder press
09Shoulders

Shoulder press

Keep the ribs controlled and use a comfortable path.

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MR MWANGOLE demonstrates Lateral raise
10Shoulders

Lateral raise

Use a light load without momentum.

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MR MWANGOLE demonstrates Plank
11Core

Plank

Breathe while keeping ribs and pelvis stable.

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MR MWANGOLE demonstrates Dead bug
12Core

Dead bug

Move the arms and legs without losing a neutral lower back.

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MR MWANGOLE demonstrates Farmer carry
13Full body

Farmer carry

Walk tall with a balanced load.

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MR MWANGOLE demonstrates Step-up
14Legs

Step-up

Drive through the supported foot without excessive momentum.

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MR MWANGOLE demonstrates Calf raise
15Legs

Calf raise

Rise and lower through a controlled range.

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MR MWANGOLE demonstrates Thoracic mobility
16Mobility

Thoracic mobility

Rotate through the upper back without forcing.

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THE MR RULE

If you must lose control to complete a repetition, the load no longer serves the goal. Reduce it, recover your technique and build from there.

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