A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A controlled upper-back rotation that trains thoracic mobility and trunk control.

1. Sit or stand tall with your feet steady.
2. Cross your arms over your chest or reach them forward.
3. Rotate your chest to one side while your hips stay still.
4. Return to center, then rotate to the other side.
5. Move slowly and breathe through each turn.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

An anti-rotation core hold that uses a band or cable to train your abs and trunk control.

1. Stand sideways to the anchor with the handle at chest height.
2. Hold it with both hands at your chest and step out to add tension.
3. Press your hands straight out in front of your chest.
4. Hold still and breathe, resisting the pull to rotate.
5. Bring your hands back to your chest, then turn around and repeat.

An anti-rotation core hold that trains your abs and obliques to resist twisting.

1. Stand sideways to an anchor with the handle at chest height.
2. Hold it at your chest with both hands and step out to create tension.
3. Brace your core and press your hands straight forward.
4. Hold the position and breathe slowly without letting your torso turn.
5. Bring your hands back to your chest with control.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A plank row that trains your back, arms, and core while resisting rotation.

1. Set up in a high plank with a weight in each hand.
2. Place your feet wide and brace your core.
3. Row one weight toward your ribs without twisting your hips.
4. Lower it with control, then row the other side.
5. Keep alternating sides for all reps.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

A one-arm loaded carry that trains grip, core, and posture while you walk.

1. Hold a weight at one side with your arm straight.
2. Stand tall with ribs down and shoulders level.
3. Walk forward with slow, controlled steps.
4. Keep the weight off your thigh as you move.
5. Finish the distance or time, then switch sides.

A side plank variation that trains your obliques, shoulders, and core control with a reach-through position.

1. Set up on one forearm in a side plank, feet stacked or staggered.
2. Lift your hips and make a straight line from head to heels.
3. Reach your top arm under your ribs and hold your body steady.
4. Breathe slowly while keeping your hips lifted.
5. Hold for time, then switch sides.

A side-lying hip rotation move that trains hip control and glutes.

1. Lie on one side with hips and knees bent about 90 degrees.
2. Stack your hips and keep your lower leg on the floor.
3. Rotate your top leg, alternating lifting the knee and then the foot.
4. Move slowly and keep the motion in your hip.
5. Complete one rep, then roll to the other side and repeat.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.