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 dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms lightly into the floor.
3. Drive through your heels and lift your hips until your body forms a straight line.
4. Squeeze your glutes at the top, then lower with control.
5. Repeat for your reps.

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 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 bodyweight lower-body move that trains your quads, glutes, and hips.

1. Stand with feet about shoulder-width apart and toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Push through your feet to stand back up.

A backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

A standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

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.