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 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 controlled upper-back rotation that trains thoracic mobility and trunk control.

1. Sit or stand tall with your feet steady.
2. Cross your arms over your chest or reach them forward.
3. Rotate your chest to one side while your hips stay still.
4. Return to center, then rotate to the other side.
5. Move slowly and breathe through each turn.

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 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.

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 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 side-lying hip move that trains your outer glutes and hip rotation control.

1. Lie on one side with knees bent and feet stacked.
2. Brace lightly and keep your hips stacked.
3. Keeping feet together, lift your top knee without rolling back.
4. Lower your knee with control to the start.
5. Finish your reps, then switch sides.

A core stability move from all fours that trains your abs, back, glutes, and balance.

1. Start on hands and knees with your hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Reach one arm forward and the opposite leg back until they are straight.
4. Pause briefly, then bring your hand and knee back under you.
5. Repeat on the other side, alternating each rep.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

A standing calf stretch that targets the back of your lower leg with a steady hold.

1. Stand facing a wall and place your hands on it.
2. Step one foot back and keep that heel on the floor.
3. Bend your front knee until you feel a calf stretch.
4. Hold and breathe slowly without bouncing.
5. Finish the hold, then switch legs.

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.