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 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 one-arm pulling move that trains your upper back, lats, and biceps.

1. Place one hand on a bench or sturdy support and hold a dumbbell in the other hand.
2. Hinge at your hips and let the dumbbell hang below your shoulder.
3. Pull your elbow up and back until the dumbbell reaches your ribs.
4. Lower the dumbbell with control to the start position.
5. Finish your reps, then switch sides.

A front-loaded squat that trains your quads, glutes, and core.

1. Stand with feet about shoulder-width apart, holding one dumbbell at your chest.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to squat down under control.
4. Pause briefly, then push through your feet to stand tall.

A weighted floor bridge that trains your glutes and hamstrings with both legs working together.

1. Lie on your back with knees bent and feet flat.
2. Place a dumbbell across your hips and hold it steady.
3. Drive through both heels and lift your hips.
4. Squeeze your glutes at the top without arching your back.
5. Lower your hips with control and repeat.

A seated or standing press that trains your shoulders and triceps with two dumbbells.

1. Hold dumbbells at shoulder height with palms facing forward or slightly in.
2. Brace your core and keep your ribs down.
3. Press both dumbbells overhead until your arms are almost straight.
4. Lower the dumbbells with control back to shoulder height.
5. Repeat for your reps.

A one-arm pulling move that trains your upper back, lats, and biceps.

1. Place one hand on a bench or sturdy support and hold a dumbbell in the other hand.
2. Hinge at your hips and let the dumbbell hang below your shoulder.
3. Pull your elbow up and back until the dumbbell reaches your ribs.
4. Lower the dumbbell with control to the start position.
5. Finish your reps, then switch sides.

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 resting floor pose that gently lengthens 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 breathe slowly.
5. Hold for the set time, then press up to kneeling.

A seated or lying hip stretch that targets your glutes and outer hip on one side.

1. Lie on your back with both knees bent and feet flat.
2. Cross one ankle over the opposite thigh, making a figure four.
3. Pull the uncrossed thigh toward your chest until you feel a stretch.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A kneeling stretch for the front of your hip. It targets the hip flexors on one side at a time.

1. Kneel with one knee down and the other foot in front.
2. Tuck your pelvis slightly and keep your chest tall.
3. Shift your hips forward until you feel a gentle stretch.
4. Hold the position and breathe steadily.
5. Finish the hold, then switch sides.

A seated stretch for your hamstrings that helps you practice a relaxed forward fold.

1. Sit tall with your legs extended in front of you.
2. Flex your feet and keep a soft bend in your knees.
3. Hinge forward from your hips and reach toward your feet.
4. Hold the stretch and breathe slowly.
5. Ease back up to seated when the hold is done.