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 simple ankle movement that warms your calves and shins and moves both ankles through flex and point.

1. Sit or lie down with both legs extended and relaxed.
2. Pull your toes toward your shins on both feet.
3. Point your toes away from you on both feet.
4. Move smoothly back and forth for the set.

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 simple balance drill that shifts your weight from foot to foot to train control and stability.

1. Stand tall with your feet hip-width apart.
2. Shift your weight slowly onto one foot.
3. Let the other foot get light, but keep it near the floor.
4. Shift back through center and repeat to the other 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 lower-leg move that lifts your toes to train the muscles along the front of your shins.

1. Stand tall with both feet hip-width apart and heels on the floor.
2. Lift your toes and the balls of your feet as high as you can.
3. Pause briefly at the top without leaning back.
4. Lower your feet with control and repeat.

A standing calf raise that trains your calves using bodyweight or added load.

1. Stand tall with feet hip-width apart and toes pointing forward.
2. Press through the balls of your feet and lift your heels high.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.

A leg curl that trains your hamstrings by bending both knees against resistance.

1. Lie face down with both legs straight and the pad just above your heels.
2. Grip the handles and brace your core.
3. Curl both heels toward your glutes without lifting your hips.
4. Pause briefly, then lower with control to straight legs.

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 low-impact cardio move that trains coordination and gets your legs moving side to side.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Step one foot to the side and tap the other foot in next to it.
3. Step back the other way and tap the opposite foot in.
4. Keep alternating sides at a steady pace.
5. Slow down and return to standing when finished.

A narrow heel-to-toe balance hold that trains steady posture and control.

1. Stand tall near support if needed.
2. Place one foot directly in front of the other, heel to toe.
3. Keep your weight even and eyes forward.
4. Hold the stance and breathe slowly.

A controlled walking pattern that warms up your legs and trains posture, balance, and coordination.

1. Stand tall with your feet hip-width apart.
2. Step forward with one foot and swing the opposite arm.
3. Roll from heel to toe as you walk.
4. Keep a steady rhythm for the set distance or time.