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 wall-based shoulder slide that trains upper back control and shoulder movement.

1. Stand with your back to a wall and feet a small step away.
2. Press your ribs, upper back, and head gently toward the wall.
3. Set your arms in a goalpost shape with elbows and wrists near the wall.
4. Slide your arms up the wall without shrugging.
5. Slide back down to the start and repeat.

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 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 standing pull that trains your back, shoulders, and arms.

1. Stand tall and hold the band at chest height.
2. Brace your core and pull your elbows back.
3. Squeeze your shoulder blades together.
4. Slowly return with control and repeat.

A bodyweight press that trains your chest, shoulders, triceps, and core.

1. Start in a high plank with hands just wider than shoulders.
2. Brace your core and keep your body in a straight line.
3. Bend your elbows and lower your chest toward the floor.
4. Press the floor away until your arms are straight again.
5. Repeat for your reps.

A forearm movement that trains wrist extensors and helps you control wrist motion.

1. Sit or stand with both forearms supported, palms facing down.
2. Let your wrists bend down with control.
3. Lift the backs of your hands up as far as comfortable.
4. Lower back to the start and repeat.

A single-arm wrist curl that trains your forearm flexors and grip control.

1. Sit and rest one forearm on your thigh, palm up and wrist past your knee.
2. Hold a light weight with your working hand.
3. Curl your wrist up while keeping your forearm still.
4. Lower slowly until your wrist is straight or slightly extended.
5. Finish your reps, then switch sides.

A neck isometric that trains your deep neck muscles and posture.

1. Sit or stand tall with your chin level.
2. Pull your head straight back, like making a double chin.
3. Hold the position and breathe steadily.
4. Relax and repeat for your reps.

A gentle neck stretch for one upper trapezius at a time. Hold it and breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Hold a chair with the hand on the side you will stretch.
3. Tilt your ear away from that shoulder until you feel a gentle stretch.
4. Add light pressure with your other hand, if needed.
5. Hold and breathe slowly, 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.