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 ankle mobility move that warms up your ankle through a full circle.

1. Sit or stand tall and lift one foot slightly off the floor.
2. Slowly circle your ankle in one direction.
3. Reverse the circle and keep the motion smooth.
4. Finish your reps, then switch legs.

A standing lower-leg move that trains your calves by lifting and lowering your heels.

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 without leaning forward.
4. Lower your heels with control to the floor.

A wall-supported calf stretch that targets one lower leg at a time.

1. Stand facing a wall and place your hands on it at chest height.
2. Step one foot back with that heel down and toes pointing forward.
3. Bend your front knee and lean in until you feel a calf stretch.
4. Hold the position and breathe slowly.
5. Release, then switch legs.

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-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.

An isometric squat hold against a wall that trains your quads, glutes, and endurance.

1. Stand with your back against a wall and feet hip-width apart.
2. Walk your feet forward and slide down until your thighs are near parallel.
3. Keep your back on the wall and knees over your ankles.
4. Hold the position and breathe steadily.
5. Stand up by pressing through your feet when finished.

A one-leg standing hold that trains balance and stability in your foot, ankle, and hips.

1. Stand tall with feet hip-width apart and arms relaxed.
2. Shift your weight onto one foot and lift the other foot off the floor.
3. Hold steady, keep your torso tall, and breathe slowly.
4. Lower your foot with control, then switch legs.

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 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 wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

A doorway hold that stretches your chest and front shoulders.

1. Stand in a doorway with forearms on the frame at shoulder height.
2. Step one foot forward until you feel a gentle chest stretch.
3. Hold the position and breathe slowly.
4. Step back to release the stretch.

A seated hip stretch that targets the glutes and outer hip on one side at a time.

1. Sit tall near the edge of a chair with both feet flat.
2. Cross one ankle over the opposite thigh, just above the knee.
3. Keep your spine long and gently lean forward from your hips.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

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.