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 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 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 standing cable press that trains your chest, shoulders, and triceps.

1. Stand tall between the cables and grip both handles at chest height.
2. Brace your core and set your hands just outside your chest.
3. Press the handles forward until your arms are straight.
4. Pause briefly, then return the handles with control.

A seated or standing pull that trains your upper back, lats, and arms.

1. Set the cable at about waist height and hold the handle with both hands.
2. Step back or sit tall with arms straight and shoulders down.
3. Pull the handle toward your ribs, squeezing your shoulder blades back.
4. Pause briefly, then straighten your arms with control.
5. Repeat for all reps.

A cable pull to face height that trains your upper back and rear shoulders.

1. Set the cable at upper-chest height and grip the rope with both hands.
2. Step back until your arms are straight and the cable is taut.
3. Pull the rope toward your face, elbows high and out to the sides.
4. Squeeze your shoulder blades, then return with control.

A staggered-stance squat that trains your quads, glutes, and balance one leg at a time.

1. Stand in a long split stance with your front foot flat.
2. Keep your chest tall and bend both knees to lower down.
3. Lower until your front thigh is near parallel, if comfortable.
4. Press through your front foot to stand back up.
5. Finish your reps, then switch legs.

An anti-rotation cable hold that trains your core as you resist the pull from one side.

1. Stand side-on to the cable with the handle at chest height.
2. Hold the handle with both hands at the center of your chest.
3. Step away until you feel tension, then brace your core.
4. Press your hands straight out and hold, breathing steadily.
5. Bring your hands back to your chest with control.
6. Finish the hold, then switch sides.

A cable arm exercise that trains your triceps by extending your elbows against resistance.

1. Stand tall facing the cable with elbows close to your sides.
2. Grip the handle and start with elbows bent about 90 degrees.
3. Push the handle down until your arms are straight.
4. Pause briefly, then control the handle back to the start.

An alternating cable curl that trains your biceps with steady resistance.

1. Stand facing the cable with a handle in each hand, arms straight.
2. Brace your core and keep your elbows close to your sides.
3. Curl one handle toward your shoulder without moving your upper arm.
4. Lower it with control, then curl the other side.
5. Alternate sides until the set is complete.

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 side hold that trains your obliques, hips, and shoulder stability.

1. Lie on one side with your elbow under your shoulder and legs stacked.
2. Lift your hips until your body forms a straight line.
3. Hold the position and breathe steadily.
4. Lower your hips with control.
5. Finish your hold, 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 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.