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 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 static stretch for your lats and upper back, using a long reach and steady breathing.

1. Start on hands and knees or stand facing a stable surface.
2. Reach your arms forward and sink your chest toward the floor.
3. Shift your hips back until you feel a stretch along your sides.
4. Hold the stretch and breathe slowly.
5. To focus one side, walk your hands slightly to the opposite side.

A kneeling hip flexor and quad stretch using a couch or wall. It opens the front of one hip and thigh.

1. Place one knee near a couch or wall with that shin up behind you.
2. Step your other foot forward into a half-kneeling position.
3. Lift your chest and gently tuck your pelvis under.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A fast barbell lift from floor to shoulders that trains full-body power and coordination.

1. Stand with feet hip-width, bar over midfoot, hands just outside your legs.
2. Hinge and bend your knees, chest up, back flat, arms straight.
3. Push the floor away, then extend hips and shrug as the bar passes your knees.
4. Pull under fast and catch the bar on your front shoulders with elbows high.
5. Stand tall to finish, then lower the bar with control and reset.

A squat with the load held in front. It trains your quads, glutes, and core.

1. Hold the weight at the front of your shoulders or chest.
2. Stand with feet about shoulder-width apart, toes slightly out.
3. Brace your core and keep your chest tall.
4. Bend knees and hips to squat down under control.
5. Drive through your feet to stand back up.

A powerful overhead press that uses your legs to help train shoulders, triceps, and core.

1. Stand tall with the weight at your shoulders and feet about hip-width apart.
2. Dip straight down a few inches with your chest up.
3. Drive through your feet and press the weight overhead.
4. Lock out with the weight over your shoulders, ribs down.
5. Lower the weight back to your shoulders with control.

A harder pull-up where you pull your chest to the bar. It trains your back, biceps, and upper body pull.

1. Grip the bar slightly wider than shoulder width and hang with straight arms.
2. Brace your core and pull your shoulder blades down.
3. Pull up until your chest reaches the bar.
4. Lower with control until your arms are straight again.

A squat into an overhead press that trains your legs, glutes, shoulders, and core.

1. Stand with feet shoulder-width, holding weights at your shoulders.
2. Brace your core and lower into a squat.
3. Drive through your feet to stand up strongly.
4. Use that drive to press the weights overhead.
5. Lower the weights to your shoulders and repeat.

A two-hand kettlebell swing that trains your glutes, hamstrings, hips, and core.

1. Stand with feet hip-width and the kettlebell on the floor in front of you.
2. Hinge at your hips, grip the handle, and hike it back between your legs.
3. Snap your hips forward and let the kettlebell swing to chest height.
4. Let it fall, hinge again, and keep the swings smooth.
5. To finish, guide it back to the floor in front of you.

A hanging core move that lifts your toes to the bar, training abs, hip flexors, and grip.

1. Hang from the bar with hands just outside shoulder width.
2. Brace your core and pull your shoulders down.
3. Lift your legs until your toes touch or reach toward the bar.
4. Lower your legs with control back to a full hang.
5. Repeat for your reps without swinging wildly.

A burpee with a lateral jump over a bar. It trains full-body power, conditioning, and coordination.

1. Stand beside the bar with feet hip-width apart.
2. Squat down, plant your hands, and jump or step your feet back.
3. Do a push-up or lower your chest toward the floor.
4. Jump or step your feet forward, then stand up.
5. Jump sideways over the bar and land softly. Repeat back and forth.

A pulling move that trains your upper back, lats, and arms.

1. Stand or sit tall and hold the weight or handles with both hands.
2. Brace your core and start with your arms straight.
3. Pull your elbows back toward your ribs.
4. Pause briefly with your shoulder blades squeezed together.
5. Straighten your arms with control and repeat.

A two-foot jump over a box that trains power, speed, and coordination.

1. Stand facing one side of the box with feet hip-width apart.
2. Dip slightly, swing your arms, and jump up and over.
3. Land softly with both feet, then turn and repeat.
4. Keep going for your reps.

A loaded walk that trains your grip, core, shoulders, and posture.

1. Stand tall with a weight in each hand at your sides.
2. Brace your core and pull your shoulders down and back.
3. Walk forward with short, controlled steps.
4. Keep the weights steady and your torso upright.
5. Set the weights down with control when finished.

A push-up where you lift your hands at the bottom. It trains your chest, shoulders, triceps, and core.

1. Start in a high plank with hands under shoulders and feet back.
2. Lower your chest to the floor with control.
3. Lift both hands briefly off the floor.
4. Place your hands back down and press up to plank.
5. Repeat for all reps.

A kneeling hip flexor and quad stretch using a couch or wall. It opens the front of one hip and thigh.

1. Place one knee near a couch or wall with that shin up behind you.
2. Step your other foot forward into a half-kneeling position.
3. Lift your chest and gently tuck your pelvis under.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A static stretch for your lats and upper back, using a long reach and steady breathing.

1. Start on hands and knees or stand facing a stable surface.
2. Reach your arms forward and sink your chest toward the floor.
3. Shift your hips back until you feel a stretch along your sides.
4. Hold the stretch and breathe slowly.
5. To focus one side, walk your hands slightly to the opposite side.

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.

A lying spinal twist hold that opens your torso and hips while you breathe.

1. Lie on your back with your knees bent and feet on the floor.
2. Let both knees fall to one side as your shoulders stay down.
3. Turn your head away from your knees if comfortable.
4. Hold the twist and breathe slowly.
5. Return to center, then switch sides.

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.