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 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 seated hip rotation drill that trains hip mobility and control as you switch side to side.

1. Sit tall with knees bent and feet wider than hip-width.
2. Drop both knees to one side into a 90/90 position.
3. Lift through your chest and rotate your knees to the other side.
4. Move with control, alternating sides each rep.

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 core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

An anti-rotation core hold that trains your abs and obliques to resist twisting.

1. Stand sideways to an anchor with the handle at chest height.
2. Hold it at your chest with both hands and step out to create tension.
3. Brace your core and press your hands straight forward.
4. Hold the position and breathe slowly without letting your torso turn.
5. Bring your hands back to your chest with control.

A band rotation that trains your core, obliques, and hips with a diagonal chopping motion.

1. Stand side-on to an anchored band and hold it with both hands.
2. Brace your core and pull the band diagonally across your body.
3. Rotate your torso and hips as your back foot pivots.
4. Return slowly to the start with 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 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.

A seated hip rotation drill that trains hip mobility and control as you switch side to side.

1. Sit tall with knees bent and feet wider than hip-width.
2. Drop both knees to one side into a 90/90 position.
3. Lift through your chest and rotate your knees to the other side.
4. Move with control, alternating sides each rep.