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 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 seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

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 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 controlled trampoline landing hold that trains balance, leg control, and soft landing mechanics.

1. Stand on the trampoline with feet hip-width and knees soft.
2. Make a small bounce or hop straight up.
3. Land on both feet with knees bent and chest tall.
4. Hold the landing still and breathe for the set time.
5. Reset and repeat if needed.

A light bounce on a trampoline that raises your heart rate and trains lower-leg control.

1. Stand in the center with feet hip-width and knees soft.
2. Brace lightly and keep your chest tall.
3. Bounce straight up and down with small, controlled hops.
4. Land softly on both feet and keep the bounce even.
5. Continue for the set time, then step off carefully.

A squat jump on a trampoline that trains your legs and glutes with a soft, springy takeoff.

1. Stand tall on the trampoline with feet about shoulder-width apart.
2. Bend your knees and hips into a squat, keeping your chest up.
3. Push through both feet and jump straight up.
4. Land softly with bent knees and go into the next rep.

An alternating lunge hop on a trampoline that trains legs, glutes, and balance with a soft bounce.

1. Stand tall on the trampoline with feet hip-width apart.
2. Step one foot back into a lunge and bend both knees.
3. Hop lightly, switch legs in the air, and land in the other lunge.
4. Keep alternating sides with soft, controlled landings.

A light trampoline jump that switches your legs front and back. It trains cardio, legs, and coordination.

1. Stand tall on the trampoline with feet hip-width apart.
2. Jump lightly and split one foot forward and one foot back.
3. Jump again and switch your legs in the air.
4. Land softly with bent knees and keep alternating sides.
5. To finish, land with both feet under your hips.

A standing hamstring and back-body stretch that uses gravity to fold your torso over your legs.

1. Stand with your feet hip-width apart and knees soft.
2. Hinge at your hips and fold your torso toward your thighs.
3. Let your head and arms hang, or rest your hands on your legs.
4. Hold the fold and breathe slowly.
5. To come up, bend your knees and roll up with control.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

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.