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 standing arm circle drill that warms up your shoulders and upper back.

1. Stand tall with your arms out to the sides at shoulder height.
2. Make small, smooth circles with both arms.
3. Keep your chest tall and your ribs down as you move.
4. Reverse direction if needed, then lower your arms.

A dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.

A floor bridge hold that activates your glutes and trains hip extension.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your heels into the floor.
3. Lift your hips until your body forms a straight line from knees to shoulders.
4. Squeeze your glutes and hold while breathing steadily.
5. Lower your hips with control when the hold is done.

A single-leg squat that trains your quads, glutes, and balance.

1. Stand tall on one foot with your other leg extended forward.
2. Reach your arms forward and brace your core.
3. Bend your standing knee and sit your hips down under control.
4. Lower as far as you can while keeping your heel down.
5. Drive through your foot to stand tall again.
6. Finish your reps, then switch legs.

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 floor core exercise that lifts your torso from lying to seated. It trains your abs and hip flexors.

1. Lie on your back with knees bent and feet flat on the floor.
2. Cross your arms over your chest or reach your hands forward.
3. Brace your core and sit up until your torso is tall.
4. Lower back down with control until your shoulders touch the floor.
5. Repeat for the set.

A full-body isometric pose that trains shoulders, core, and hips while stretching the back line.

1. Start on hands and knees, with hands under shoulders and knees under hips.
2. Tuck your toes and lift your hips up and back.
3. Straighten your arms and press the floor away.
4. Let your heels reach toward the floor, with knees slightly bent if needed.
5. Hold the pose and breathe steadily.

A kneeling lunge hold that opens your hips and challenges balance and posture.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point your toes forward.
3. Lift your chest and sink your hips gently toward the floor.
4. Hold the pose and breathe slowly.
5. Finish the hold, then switch sides.

A standing yoga hold that trains your legs, hips, and core while opening your chest.

1. Step your feet wide and turn one foot out.
2. Bend the front knee and stack it over the ankle.
3. Reach your arms out and hold the pose.
4. Breathe steadily, then rise to stand.

A floor bridge hold that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Place your arms by your sides and brace your core.
3. Press through your heels and lift your hips until your body forms a line.
4. Hold the bridge and breathe steadily.
5. Lower your hips to the floor with control.

A floor hip stretch for the front-leg glutes and outer hip while opening the back hip.

1. Start on hands and knees, then bring one knee toward the same-side wrist.
2. Angle your front shin across the mat and slide the other leg back.
3. Square your hips forward and lower onto your hands, forearms, or a support.
4. Hold the stretch and breathe slowly.
5. Come out carefully, then switch sides.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

A prone back extension hold that opens your chest and works your back.

1. Lie face down with hands under your shoulders.
2. Press up through your hands and lift your chest.
3. Keep your hips down and hold while you breathe.
4. Lower with control and relax.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A seated hamstring stretch that also eases your lower back and hips.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and reach your arms toward your toes.
3. Fold forward from your hips until you feel a gentle stretch.
4. Hold the position and breathe slowly.

A crawling core move that trains your shoulders, abs, and hips while challenging coordination.

1. Start on hands and knees with hands under shoulders and knees under hips.
2. Lift your knees a few inches off the floor.
3. Move your opposite hand and foot forward together.
4. Alternate sides as you crawl, taking small controlled steps.
5. Keep going for the set time or distance.

A single-leg squat that trains your quads, glutes, and balance.

1. Stand tall on one foot with your other leg extended forward.
2. Reach your arms forward and brace your core.
3. Bend your standing knee and sit your hips down under control.
4. Lower as far as you can while keeping your heel down.
5. Drive through your foot to stand tall again.
6. Finish your reps, then switch legs.

A floor core exercise that lifts your torso from lying to seated. It trains your abs and hip flexors.

1. Lie on your back with knees bent and feet flat on the floor.
2. Cross your arms over your chest or reach your hands forward.
3. Brace your core and sit up until your torso is tall.
4. Lower back down with control until your shoulders touch the floor.
5. Repeat for the set.

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 lying spinal twist hold that opens your torso and hips while you breathe.

1. Lie on your back with your knees bent and feet on the floor.
2. Let both knees fall to one side as your shoulders stay down.
3. Turn your head away from your knees if comfortable.
4. Hold the twist and breathe slowly.
5. Return to center, then switch sides.

A lying hip and low back stretch where you pull one knee toward your chest and hold.

1. Lie on your back with both legs extended.
2. Bend one knee and clasp your hands behind the thigh or over the shin.
3. Gently pull the knee toward your chest.
4. Hold and breathe slowly, keeping the other leg relaxed.
5. Release with control, then switch legs.

A supported seated hip-opening hold that targets your inner thighs and hips.

1. Sit on the floor with the soles of your feet together and knees open.
2. Place support under your hips or knees as needed.
3. Hold your feet or ankles and sit tall.
4. Rest your knees into the support and breathe slowly.
5. Bring your knees together, then extend your legs to come out.

A gentle floor hold that lets your legs rest up the wall and trains relaxation and circulation support.

1. Sit beside a wall and swing your legs up as you lower onto your back.
2. Scoot your hips close to the wall and rest your legs straight on it.
3. Relax your arms by your sides and breathe slowly through your nose.
4. Hold the position for your set time, then lower your legs carefully.

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 kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A resting yoga pose done lying on your back. It helps you relax and settle your breathing.

1. Lie on your back with your legs long and arms by your sides.
2. Let your feet fall open and turn your palms up.
3. Close your eyes or soften your gaze.
4. Hold still and breathe slowly for the set time.
5. To finish, move slowly and roll to one side before sitting up.