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 simple ankle mobility move that warms up your ankle through a full circle.

1. Sit or stand tall and lift one foot slightly off the floor.
2. Slowly circle your ankle in one direction.
3. Reverse the circle and keep the motion smooth.
4. Finish your reps, then switch legs.

A seated leg lift that trains your hip flexors and core while keeping you upright.

1. Sit tall near the front of a chair with feet flat.
2. Brace your core and keep your chest lifted.
3. Lift one knee toward your chest without leaning back.
4. Lower that foot with control, then lift the other knee.
5. Keep alternating legs for all reps.

A seated leg lift that trains your quads by straightening one knee at a time.

1. Sit tall with one foot flat and the other knee bent.
2. Brace lightly and extend one leg until the knee is straight.
3. Pause briefly with your thigh still on the seat.
4. Lower your foot back down with control.
5. Finish your reps, then switch legs.

An isometric glute contraction that trains you to engage both sides of your glutes.

1. Stand or lie tall with both feet grounded and hips level.
2. Squeeze both glutes as if pinching a coin between them.
3. Hold the squeeze and breathe steadily.
4. Relax fully, then repeat for the next hold.

A seated outward knee press that trains your outer hips and glutes without moving.

1. Sit tall on a chair with feet flat and knees bent.
2. Place your hands on the outside of your knees.
3. Press your knees out into your hands without moving your feet.
4. Hold steady and breathe, then relax.

A seated twist that gently works spinal rotation and posture while you hold and breathe.

1. Sit tall with both legs extended or crossed.
2. Place one hand behind you and the other on your opposite knee.
3. Rotate your chest toward the back hand.
4. Hold the twist and breathe slowly.
5. Release to center, then switch sides.

A seated neck side bend held on one side to work gentle neck control and mobility.

1. Sit tall with your feet flat and shoulders relaxed.
2. Look straight ahead and brace lightly through your core.
3. Slowly tip one ear toward the same-side shoulder.
4. Hold the position and breathe slowly.
5. Return to center, finish your hold, then switch sides.

A small shoulder blade squeeze that trains your upper back and shoulder control.

1. Stand or sit tall with your arms relaxed by your sides.
2. Pull your shoulder blades back and slightly down.
3. Pause briefly while keeping your ribs stacked.
4. Release with control to the start position.
5. Repeat for the set.

A seated chest-opening stretch that targets your chest and front shoulders.

1. Sit tall on a chair or bench with your feet flat.
2. Reach both arms behind you and clasp your hands if comfortable.
3. Gently draw your hands back and lift your chest.
4. Hold the position and breathe slowly.
5. Release your arms and relax your shoulders.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top without leaning forward.
4. Lower your heels with control to the floor.

A basic hip hinge that trains your glutes and hamstrings while practicing a strong spine position.

1. Stand with feet hip-width apart and knees soft.
2. Push your hips back as your chest tips forward.
3. Lower until you feel tension in your hamstrings.
4. Drive through your feet and squeeze your glutes to stand tall.

A standing thigh stretch that targets the front of your hip and quad on one leg.

1. Stand tall and hold a wall or chair for balance if needed.
2. Bend one knee and hold your ankle or foot behind you.
3. Keep your knees close and gently draw your heel toward your glute.
4. Hold the stretch and breathe slowly.
5. Release with control, then switch legs.