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 simple ankle movement that warms your calves and shins and moves both ankles through flex and point.

1. Sit or lie down with both legs extended and relaxed.
2. Pull your toes toward your shins on both feet.
3. Point your toes away from you on both feet.
4. Move smoothly back and forth for the set.

A lying leg slide that trains core control and hip movement one side at a time.

1. Lie on your back with knees bent and feet flat.
2. Brace your core and keep your low back steady.
3. Slide one heel away until your leg is almost straight.
4. Pull the heel back to the start with control.
5. Finish your reps, then switch legs.

An isometric glute squeeze that trains you to engage both glutes without moving your hips.

1. Lie on your back with your legs relaxed and feet hip-width apart.
2. Squeeze both glutes as if pinching a coin between them.
3. Hold for the set time, breathing slowly.
4. Relax fully before the next hold.

An isometric thigh squeeze that trains your quad with your leg straight.

1. Sit or lie with one leg straight and toes up.
2. Tighten your thigh and press the back of your knee down.
3. Hold the squeeze and breathe steadily.
4. Relax, then repeat for your reps or time.
5. Finish your set, then switch legs.

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 side-lying hip exercise that trains your glutes and outer hips.

1. Lie on your side with knees bent and feet stacked.
2. Brace your core and keep your hips stacked.
3. Lift your top knee while keeping your feet together.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A floor hip lift that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your arms 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 all reps.

A standing leg raise to the side that trains your outer hips and balance.

1. Stand tall with one hand on a wall or chair for balance.
2. Shift your weight onto one leg and brace your core.
3. Lift the other leg out to the side without leaning your torso.
4. Lower the leg with control to the start position.
5. Finish your reps, then switch legs.

A standing leg lift to the back that trains your glutes and hip control.

1. Stand tall and hold a stable support if needed.
2. Shift your weight onto one leg and brace your core.
3. Squeeze your glute and lift the other leg straight behind you.
4. Lower the leg with control to the floor.
5. Finish your reps, then switch legs.

A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A narrow heel-to-toe balance hold that trains steady posture and control.

1. Stand tall near support if needed.
2. Place one foot directly in front of the other, heel to toe.
3. Keep your weight even and eyes forward.
4. Hold the stance and breathe slowly.

A wall-supported calf stretch that targets one lower leg at a time.

1. Stand facing a wall and place your hands on it at chest height.
2. Step one foot back with that heel down and toes pointing forward.
3. Bend your front knee and lean in until you feel a calf stretch.
4. Hold the position and breathe slowly.
5. Release, then switch legs.

A standing stretch for the front of your hip and thigh on one side.

1. Stand tall and hold a wall or sturdy support for balance.
2. Step one foot back and tuck that hip slightly under you.
3. Bend your front knee until you feel a stretch in the back hip.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.