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 neck rotation that moves your head side to side and trains neck control.

1. Sit or stand tall with your shoulders relaxed.
2. Slowly turn your head to look over one shoulder.
3. Pause briefly, then return to center.
4. Turn to the other side with the same control.
5. Keep alternating sides for your reps.

A simple shoulder mobility move that warms up your upper back, neck, and shoulders.

1. Stand tall with your arms relaxed at your sides.
2. Lift both shoulders up toward your ears.
3. Roll them back and down in a smooth circle.
4. Repeat for reps, then reverse the direction if needed.

A wall-supported upper-back extension hold that trains thoracic mobility and posture control.

1. Stand facing a wall and place your forearms on it at shoulder width.
2. Step back and hinge at your hips until your chest lowers.
3. Press your forearms into the wall and sink your chest between your arms.
4. Hold the position and breathe slowly.
5. Walk back in and stand tall to finish.

A low-impact cardio move that warms up your legs and hips while raising your heart rate.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee to hip height as you swing the opposite arm forward.
3. Lower that foot, then lift the other knee and switch arms.
4. Keep alternating sides at a steady pace.
5. Slow down and plant both feet to finish.

A low-impact side-to-side step that warms up your legs and raises your heart rate.

1. Stand tall with your feet hip-width apart and arms relaxed.
2. Step to one side with your right foot.
3. Tap your left foot next to it, then step back the other way.
4. Tap your right foot in and keep alternating side to side.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

A standing leg raise to the side that trains your outer hips and balance.

1. Stand tall with one hand on a wall or chair for balance.
2. Shift your weight onto one leg and brace your core.
3. Lift the other leg out to the side without leaning your torso.
4. Lower the leg with control to the start position.
5. Finish your reps, then switch legs.

A walking balance drill that trains your feet, ankles, and steady posture.

1. Stand tall with one foot directly in front of the other.
2. Place your heel to your toe on each step.
3. Walk forward in a straight line, one step at a time.
4. Keep going for your set, then turn and repeat.

A one-leg balance hold that trains stability in your foot, ankle, and hip.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady and breathe, keeping your body tall.
4. Lower your foot with control when the hold is done.
5. Finish your hold, then switch legs.

A standing push-up against a wall that trains your chest, shoulders, and triceps.

1. Stand facing a wall and place your hands at chest height.
2. Step your feet back so your body forms a straight line.
3. Bend your elbows and lower your chest toward the wall.
4. Press the wall away to return to the start.
5. Repeat for your planned reps.

A wall-supported calf stretch that targets the back of your lower leg on one side at a time.

1. Stand facing a wall and place both hands on it.
2. Step one foot back, keeping that heel down and toes forward.
3. Bend your front knee until you feel a stretch in the back calf.
4. Hold the stretch and breathe slowly.
5. Release, then switch legs.

A seated hamstring stretch that targets the backs of your thighs.

1. Sit tall with one or both legs extended in front of you.
2. Flex your toes gently toward you.
3. Hinge at your hips and reach toward your feet.
4. Hold the stretch and breathe slowly.
5. Release by sitting back up.

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.