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 forearm stretch that targets the wrist flexors on one arm at a time.

1. Extend one arm in front of you, palm up.
2. Keep your elbow straight and gently pull your fingers back.
3. Hold the stretch and breathe slowly.
4. Release gently, then switch sides.

A forearm stretch that targets the wrist extensors on the top of your forearm.

1. Extend one arm in front with your palm down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and hold while breathing slowly.
4. Release slowly, then switch sides.

A straight-arm push-up variation that trains shoulder blade control and upper back stability.

1. Start in a high plank with hands under shoulders and arms straight.
2. Let your chest sink slightly as your shoulder blades move together.
3. Push the floor away to spread your shoulder blades apart.
4. Keep your body in one straight line as you repeat.

A push-up with your hands elevated. It trains your chest, shoulders, triceps, and core.

1. Place your hands on a sturdy elevated surface, slightly wider than shoulders.
2. Step your feet back and make a straight line from head to heels.
3. Bend your elbows and lower your chest toward the surface.
4. Press through your hands to return to the start.
5. Repeat for the set.

A push-up with your feet elevated that trains your chest, shoulders, triceps, and core.

1. Place your feet on a stable raised surface and hands under your shoulders.
2. Brace your core and make a straight line from head to heels.
3. Bend your elbows and lower your chest toward the floor.
4. Press the floor away until your arms are straight.
5. Repeat for your planned reps.

A supported vertical pull that trains your back, biceps, and grip with less body weight.

1. Set the assistance and grip the bar slightly wider than shoulders.
2. Start hanging with arms straight and shoulders active.
3. Pull your chest toward the bar, driving elbows down.
4. Lower with control until your arms are straight again.
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 push-up with a pause that trains your chest, shoulders, triceps, and core control.

1. Start in a high plank with hands under your shoulders.
2. Lower your chest toward the floor with control.
3. Pause just above the floor and hold your body straight.
4. Breathe steadily during the pause.
5. Press back up to the start position.

A slow lowering pull-up that trains your back, shoulders, and arms with control.

1. Stand under the bar and grip it with both hands.
2. Jump or step to the top with your chin over the bar.
3. Hold your body tight and lower as slowly as you can.
4. Reach straight arms at the bottom, then step down and reset.

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 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 small neck position hold that trains the front of your neck and helps control head position.

1. Sit or stand tall with your eyes looking straight ahead.
2. Gently slide your chin straight back, like making a double chin.
3. Keep your head level and your jaw relaxed.
4. Hold the tuck and breathe slowly.
5. Release to neutral, then repeat for the set.

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 standing stretch for the front of your hip and thigh on one side.

1. Stand tall and hold a wall or sturdy support for balance.
2. Step one foot back and tuck that hip slightly under you.
3. Bend your front knee until you feel a stretch in the back hip.
4. Hold the stretch and breathe slowly.
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.

A forearm stretch that targets the wrist extensors on the top of your forearm.

1. Extend one arm in front with your palm down.
2. Use your other hand to gently bend your wrist down.
3. Keep your elbow straight and hold while breathing slowly.
4. Release slowly, then switch sides.