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 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 basic hip hinge pattern that trains you to bend at the hips with a neutral torso.

1. Stand tall with feet hip-width apart and knees soft.
2. Push your hips back as your torso tips forward.
3. Keep your back long and shins mostly vertical.
4. Drive your hips forward to stand tall again.

A band pull-apart that trains your upper back, rear shoulders, and shoulder blade control.

1. Stand tall and hold a light band at shoulder height with straight arms.
2. Brace your core and keep your ribs down.
3. Pull the band apart until your hands move wide and shoulders squeeze back.
4. Pause briefly, then return with control.
5. Repeat for your reps.

A squat holding a weight at your chest. It trains your quads, glutes, and core.

1. Stand with feet about shoulder-width and hold the weight at your chest.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to squat down under control.
4. Lower until comfortable, with knees tracking over toes.
5. Drive through your feet to stand back up.

A split squat holding a weight at your chest. It trains your quads, glutes, and balance.

1. Hold one weight at your chest and step one foot back into a split stance.
2. Keep your chest tall and lower straight down by bending both knees.
3. Descend until your back knee is near the floor, with your front foot flat.
4. Drive through your front foot to stand back up in the same stance.
5. Finish your reps, then switch legs.

A one-arm floor press with a kettlebell that trains your chest, shoulders, and triceps.

1. Lie on your back with one kettlebell at your shoulder.
2. Bend your knees and plant your feet flat on the floor.
3. Press the bell up until your arm is straight over your chest.
4. Lower with control until your upper arm touches the floor.
5. Finish your reps, then switch arms.

A single-arm kettlebell row from a hinged tripod stance that trains your back and grip.

1. Place one hand on a bench or thigh and hold the kettlebell in the other hand.
2. Step into a stable staggered stance and hinge forward with a flat back.
3. Pull the kettlebell toward your ribs, keeping your elbow close.
4. Lower it with control until your arm is straight.
5. Finish your reps, then switch sides.

A loaded march with weight on one side that trains your core, grip, and hip control.

1. Stand tall with a weight at one side, arm straight and ribs down.
2. Brace your core and march in place, lifting one knee at a time.
3. Keep your shoulders level and avoid leaning toward the weight.
4. Step softly and stay tall for all reps.
5. Finish your reps, then switch sides.

A kneeling rest pose with a forward reach that stretches your back, shoulders, and hips.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels and fold your chest forward.
3. Reach both arms long in front of you with palms on the floor.
4. Hold the position and breathe slowly into your back and ribs.