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 deep lunge stretch with rotation that opens your hips, groin, and upper back.

1. Start in a high plank with hands under your shoulders.
2. Step your right foot outside your right hand.
3. Sink your hips and hold while breathing slowly.
4. Rotate your chest right and reach your right arm up.
5. Return to plank, then repeat on the left. Alternate sides.

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 bodyweight lower-body move that trains your quads, glutes, and hips.

1. Stand with feet about shoulder-width apart and toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Push through your feet to stand back up.

A standing hip hinge that trains your glutes and hamstrings and builds the pattern for deadlifts.

1. Stand with feet hip-width apart and knees slightly bent.
2. Brace your core and keep your chest open.
3. Push your hips back as your torso tips forward.
4. Lower until you feel your hamstrings, keeping your back flat.
5. Drive your hips forward to stand tall again.

A backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

A plank variation where you tap each shoulder in turn to train your core, shoulders, and balance.

1. Start in a high plank with hands under shoulders and feet set wide.
2. Brace your core and keep your body in a straight line.
3. Lift one hand and tap the opposite shoulder.
4. Place it back down, then alternate sides each rep.

A two-handed lift from the floor that trains your legs, hips, back, and grip.

1. Stand close to the box with your feet about hip-width apart.
2. Hinge and bend your knees, then grip both sides of the box.
3. Brace your core and keep the box close to your body.
4. Push through your feet and stand tall with the box.
5. Lower it back down with control by bending your hips and knees.

A one-arm loaded carry that trains grip, core, and posture while you walk.

1. Hold a weight at one side with your arm straight.
2. Stand tall with ribs down and shoulders level.
3. Walk forward with slow, controlled steps.
4. Keep the weight off your thigh as you move.
5. Finish the distance or time, then switch sides.

A simple standing reach that moves your shoulders and upper back while you extend overhead.

1. Stand tall with your feet about hip-width apart.
2. Reach both arms overhead, palms facing in.
3. Lift through your chest without leaning back.
4. Lower your arms with control and repeat.

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 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.