A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

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 as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.

A floor bridge hold that trains your glutes and hamstrings with steady hip extension.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your feet into the floor.
3. Lift your hips until your body forms a straight line from shoulders to knees.
4. Hold at the top and breathe steadily.
5. Lower your hips with control when the hold is done.

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 two-leg hip hinge with a kettlebell that trains your glutes, hamstrings, and back.

1. Stand with feet hip-width, kettlebell between your feet.
2. Hinge at your hips and grip the handle with both hands.
3. Brace your core, then stand tall by driving your hips forward.
4. Lower the kettlebell back to the floor with control.

A two-hand kettlebell swing that trains your glutes, hamstrings, hips, and core power.

1. Stand with feet hip-width and hold the kettlebell with both hands.
2. Hinge at your hips and hike the bell back between your legs.
3. Snap your hips forward and let the bell swing to chest height.
4. Let the bell fall, hinge again, and repeat with a steady rhythm.

A one-leg bridge that trains your glutes and hamstrings while challenging hip control.

1. Lie on your back with one knee bent and the other leg lifted.
2. Brace your core and press the planted foot into the floor.
3. Lift your hips until your body forms a straight line.
4. Lower your hips with control back to the floor.
5. Finish your reps, then switch legs.

A gentle spine mobility move on hands and knees that warms up your back, neck, and hips.

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 as you tuck your chin and tailbone.
4. Move slowly between positions with your breath.

A core hold that trains your abs, shoulders, and glutes while keeping your body in a straight line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight plank.
3. Brace your abs and squeeze your glutes.
4. Hold for the set time while breathing steadily.
5. Lower your knees to the floor to finish.

A dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

A dynamic leg swing that warms up your hips, hamstrings, and glutes while challenging balance.

1. Stand tall and hold a wall or rail for light support if needed.
2. Lift one leg slightly off the floor with a soft knee.
3. Swing it forward and back with control.
4. Set it down, then switch legs on the next rep.

A floor bridge hold that trains your glutes and hamstrings with steady hip extension.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Brace your core and press your feet into the floor.
3. Lift your hips until your body forms a straight line from shoulders to knees.
4. Hold at the top and breathe steadily.
5. Lower your hips with control when the hold is done.

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 dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.