A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A gentle neck mobility drill that moves your head through flexion, rotation, and side bends.

1. Sit or stand tall with your shoulders relaxed.
2. Lower your chin toward your chest, then return to center.
3. Turn your head slowly left and right, returning to center each time.
4. Tilt one ear toward your shoulder, then repeat on the other side.
5. Move smoothly and breathe as you continue for the set time.

A simple shoulder mobility move that warms up your upper back, neck, and shoulders.

1. Stand tall with your arms relaxed at your sides.
2. Lift both shoulders up toward your ears.
3. Roll them back and down in a smooth circle.
4. Repeat for reps, then reverse the direction if needed.

A gentle wrist mobility drill that moves both wrists through flexion, extension, and circles.

1. Sit or stand tall with your arms in front of you.
2. Open your hands and slowly bend both wrists up and down.
3. Move both wrists side to side with control.
4. Make slow circles in one direction, then the other.
5. Keep the motion smooth for the full set.

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 chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A band pulling exercise that trains your upper back, shoulders, and arms.

1. Anchor the band at chest height and hold one end in each hand.
2. Step back until the band is tight, with arms straight.
3. Pull your elbows back and squeeze your shoulder blades.
4. Pause briefly, then straighten your arms with control.
5. Repeat for all reps.

A standing push-up against a wall that trains your chest, shoulders, and triceps.

1. Stand facing a wall and place your hands at chest height.
2. Step your feet back so your body forms a straight line.
3. Bend your elbows and lower your chest toward the wall.
4. Press the wall away to return to the start.
5. Repeat for your planned reps.

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 seated leg lift that trains your hip flexors and core while keeping you upright.

1. Sit tall near the front of a chair with feet flat.
2. Brace your core and keep your chest lifted.
3. Lift one knee toward your chest without leaning back.
4. Lower that foot with control, then lift the other knee.
5. Keep alternating legs for all reps.

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

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top without leaning forward.
4. Lower your heels with control to the floor.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A static chest opener that stretches your chest and front shoulders.

1. Stand tall and clasp your hands behind your back.
2. Straighten your arms and gently lift your hands.
3. Open your chest until you feel a comfortable stretch.
4. Hold and breathe slowly, then release with control.

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.