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 that alternates rounding and arching your back on hands and knees.

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, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A gentle floor move that trains pelvic control and engages your lower abs and glutes.

1. Lie on your back with knees bent and feet flat on the floor.
2. Exhale and tilt your pelvis to press your lower back toward the floor.
3. Inhale and slowly return to your starting curve.
4. Repeat with smooth, controlled movement.

A dynamic hamstring mobility drill that targets the back of your thigh and calf.

1. Stand tall and place one heel forward with toes lifted.
2. Bend your other knee and hinge at your hips.
3. Reach your hips back until you feel a gentle stretch.
4. Ease out, then repeat in a smooth back-and-forth motion.
5. Finish your reps, then switch legs if needed.

An isometric hamstring squeeze that trains the back of your thigh without joint movement.

1. Sit or lie with your knee bent and heel planted.
2. Gently dig your heel down and back without moving it.
3. Build tension in your hamstring and hold.
4. Breathe steadily, then relax fully before the next hold.

A floor hip lift that trains your glutes and hamstrings with both feet planted.

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

A standing leg curl that trains your hamstrings and challenges single-leg balance.

1. Stand tall and hold a wall or chair for balance if needed.
2. Shift your weight onto one leg and keep your thighs in line.
3. Bend your working knee and curl your heel toward your glutes.
4. Lower your foot with control to the floor.
5. Finish your reps, then switch legs.

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 hip hinge on one leg that trains your hamstrings and glutes while challenging balance.

1. Stand tall with weight on one foot and a soft bend in that knee.
2. Hinge at your hips as your other leg reaches back behind you.
3. Lower your torso until you feel a stretch, keeping your back flat.
4. Drive through your standing foot to return to standing.
5. Finish your reps, then switch legs.

A one-leg bridge that trains your glutes and hamstrings while challenging hip control.

1. Lie on your back with one knee bent and the other leg lifted.
2. Brace your core and press the planted foot into the floor.
3. Lift your hips until your body forms a straight line.
4. Lower your hips with control back to the floor.
5. Finish your reps, then switch legs.

A seated stretch for your hamstrings that helps you practice a relaxed forward fold.

1. Sit tall with your legs extended in front of you.
2. Flex your feet and keep a soft bend in your knees.
3. Hinge forward from your hips and reach toward your feet.
4. Hold the stretch and breathe slowly.
5. Ease back up to seated when the hold is done.

A standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.