A full-body cardio move that trains coordination, calves, shoulders, and hips.

1. Stand tall with feet together and arms at your sides.
2. Jump your feet out as you raise your arms overhead.
3. Jump your feet back together as you lower your arms.
4. Repeat at a steady pace, landing softly each time.

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 band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.

A full-body power move that trains your core, shoulders, and hips with a forceful ball slam.

1. Stand with feet shoulder-width apart, holding the ball at chest height.
2. Brace your core and lift the ball overhead.
3. Drive your hips back and slam the ball straight down in front of you.
4. Pick up the ball with a flat back and reset for the next rep.

A powerful rotational throw that trains your core, hips, and shoulders.

1. Stand side-on to a sturdy wall, holding the ball at your outside hip.
2. Load by rotating your chest and hips away from the wall.
3. Drive through your feet, rotate toward the wall, and throw the ball.
4. Catch the rebound or pick up the ball and reset with control.
5. Finish your reps, then turn around and throw from the other side.

An explosive two-hand throw from your chest that trains your chest, shoulders, triceps, and power.

1. Stand tall with feet shoulder-width apart, holding the ball at your chest.
2. Brace your core and keep your elbows slightly down.
3. Push the ball straight forward with both hands as hard as you can.
4. Catch the ball or receive the return with soft arms.
5. Reset at your chest and repeat for reps.

A one-arm band rotation that trains your shoulder rotators.

1. Stand tall with the band at your side and elbow bent 90 degrees.
2. Keep your elbow tucked to your side.
3. Rotate your forearm outward against the band.
4. Slowly return to start under control.
5. Finish your reps, then switch sides.

A side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, then switch sides.

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.

A simple shoulder stretch across your chest that targets the back of your shoulder.

1. Stand tall or sit upright with your shoulders relaxed.
2. Bring one arm across your chest at shoulder height.
3. Use your other arm to gently pull it closer to your chest.
4. Hold and breathe, keeping your neck relaxed.
5. Release slowly, then switch sides.