{"id":23746,"date":"2025-11-02T23:54:18","date_gmt":"2025-11-02T23:54:18","guid":{"rendered":"https:\/\/bodyflyfitness.com\/website_31847406\/lessons\/fundamental-exercises\/"},"modified":"2025-11-02T23:54:18","modified_gmt":"2025-11-02T23:54:18","slug":"fundamental-exercises","status":"publish","type":"mpcs-lesson","link":"https:\/\/bodyflyfitness.com\/website_31847406\/courses\/learndash-101\/lessons\/fundamental-exercises\/","title":{"rendered":"Fundamental Exercises"},"content":{"rendered":"\n<p class=\"has-text-align-center\"><strong>Objective:<\/strong> Learn foundational BodyFly movements that develop strength, coordination, and balance.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>Key Exercises Covered:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li class=\"\"><strong>Standing Shoulder Press<\/strong> \u2014 Targets shoulders and triceps; maintain core tension.<\/li>\n\n\n\n<li class=\"\"><strong>Squats<\/strong> \u2014 Engage glutes, quads, and core; drive evenly through heels.<\/li>\n\n\n\n<li class=\"\"><strong>Bicep Curls<\/strong> \u2014 Isolate biceps; keep elbows tucked and spine neutral.<\/li>\n\n\n\n<li class=\"\"><strong>Upright Rows<\/strong> \u2014 Strengthen shoulders and traps; avoid wrist bend.<\/li>\n\n\n\n<li class=\"\"><strong>Squat to Press<\/strong> \u2014 Full-body power movement connecting lower and upper chains.<\/li>\n\n\n\n<li class=\"\"><strong>Lateral Raises<\/strong> \u2014 Improve shoulder stability and posture control.<\/li>\n<\/ol>\n\n\n\n<p class=\"has-text-align-center\"><strong>Coaching Focus:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Start light and focus on full range of motion.<\/li>\n\n\n\n<li class=\"\">Keep breathing rhythmic \u2014 inhale on release, exhale on exertion.<\/li>\n\n\n\n<li class=\"\">Maintain consistent tension through the cables.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-center\"><strong>Activity:<\/strong> Complete the <strong>BodyFly Fundamentals Exercises:<\/strong> 3 rounds of 10 reps each exercise with 60-second rest between rounds.<\/p>\n","protected":false},"featured_media":0,"template":"","mpcs-curriculum-tags":[],"mpcs-curriculum-categories":[],"class_list":["post-23746","mpcs-lesson","type-mpcs-lesson","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/bodyflyfitness.com\/website_31847406\/wp-json\/wp\/v2\/mpcs-lesson\/23746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bodyflyfitness.com\/website_31847406\/wp-json\/wp\/v2\/mpcs-lesson"}],"about":[{"href":"https:\/\/bodyflyfitness.com\/website_31847406\/wp-json\/wp\/v2\/types\/mpcs-lesson"}],"wp:attachment":[{"href":"https:\/\/bodyflyfitness.com\/website_31847406\/wp-json\/wp\/v2\/media?parent=23746"}],"wp:term":[{"taxonomy":"mpcs-curriculum-tags","embeddable":true,"href":"https:\/\/bodyflyfitness.com\/website_31847406\/wp-json\/wp\/v2\/mpcs-curriculum-tags?post=23746"},{"taxonomy":"mpcs-curriculum-categories","embeddable":true,"href":"https:\/\/bodyflyfitness.com\/website_31847406\/wp-json\/wp\/v2\/mpcs-curriculum-categories?post=23746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}