A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

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 as you tuck your chin and tailbone.
4. Move slowly between 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 dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.

A dynamic hip mobility move that trains hip control, glutes, and balance.

1. Stand tall and hold a wall if you need support.
2. Lift one knee in front of your hip.
3. Circle the knee out, around, and back with control.
4. Finish your reps in both directions, then lower your foot.
5. Switch legs and repeat.

A simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A push-up with added load that trains your chest, shoulders, triceps, and core.

1. Set up in a high plank with the weight secure on your upper back.
2. Place your hands under your shoulders and brace your core.
3. Lower your chest toward the floor with elbows angled back.
4. Press the floor away until your arms are straight.
5. Repeat for all reps, keeping the weight steady.

A band-resisted push-up that trains your chest, shoulders, triceps, and core.

1. Loop the band across your upper back and hold one end under each hand.
2. Set up in a high plank with hands under shoulders and feet back.
3. Bend your elbows and lower your chest toward the floor.
4. Press through your hands to return to the top.
5. Repeat for all reps while keeping the band secure.

A squat holding a weight at your chest. It trains your quads, glutes, and core.

1. Stand with feet about shoulder-width and hold the weight at your chest.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to squat down under control.
4. Lower until comfortable, with knees tracking over toes.
5. Drive through your feet to stand back up.

A band-resisted squat that trains your legs and glutes with extra tension as you stand.

1. Stand on the band with feet shoulder-width. Hold the ends at your shoulders.
2. Brace your core and keep your chest up.
3. Bend your knees and hips to lower into a squat.
4. Push through your feet to stand tall against the band.

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 kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one foot forward and the other knee on the floor.
2. Tuck your hips slightly and stand tall through your chest.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold and breathe slowly without bouncing.
5. Release gently, then switch sides.

A seated hip stretch that targets your inner thighs and groin.

1. Sit tall and bring the soles of your feet together.
2. Let your knees fall out to the sides.
3. Hold your feet or ankles and lengthen through your spine.
4. Relax your thighs and hold, breathing slowly.