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 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.

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 floor bridge hold that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Place your arms by your sides and brace your core.
3. Press through your heels and lift your hips until your body forms a line.
4. Hold the bridge and breathe steadily.
5. Lower your hips to the floor with control.

A walking balance drill that trains your feet, ankles, and steady posture.

1. Stand tall with one foot directly in front of the other.
2. Place your heel to your toe on each step.
3. Walk forward in a straight line, one step at a time.
4. Keep going for your set, then turn and repeat.

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 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.

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 floor bridge hold that trains your glutes, hamstrings, and core.

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Place your arms by your sides and brace your core.
3. Press through your heels and lift your hips until your body forms a line.
4. Hold the bridge and breathe steadily.
5. Lower your hips to the floor with control.

A squat holding a weight at your chest. It trains your quads, glutes, and core.

1. Stand with feet about shoulder-width and hold the weight at your chest.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to squat down under control.
4. Lower until comfortable, with knees tracking over toes.
5. Drive through your feet to stand back up.

A one-arm pulling move that trains your back, rear shoulder, and arm.

1. Place one hand on a bench or sturdy support and hinge your hips.
2. Hold the weight in your other hand with your arm hanging down.
3. Pull your elbow back toward your hip.
4. Lower with control until your arm is straight.
5. Finish your reps, then switch arms.

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

1. Stand tall with both feet hip-width apart.
2. Press through the balls of your feet and lift your heels.
3. Pause briefly at the top with control.
4. Lower your heels slowly back to the floor.
5. Repeat for your reps.

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 walking balance drill that trains your feet, ankles, and steady posture.

1. Stand tall with one foot directly in front of the other.
2. Place your heel to your toe on each step.
3. Walk forward in a straight line, one step at a time.
4. Keep going for your set, then turn 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 lying spinal twist hold that opens your torso and hips while you breathe.

1. Lie on your back with your knees bent and feet on the floor.
2. Let both knees fall to one side as your shoulders stay down.
3. Turn your head away from your knees if comfortable.
4. Hold the twist and breathe slowly.
5. Return to center, then switch sides.

A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.