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.

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 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 floor core move that trains your abs and hip flexors with quick alternating leg kicks.

1. Lie on your back with legs straight and hands by your sides or under your hips.
2. Brace your core and lift your heels a few inches off the floor.
3. Kick one leg up as the other lowers, then alternate in small, fast motions.
4. Keep your lower back close to the floor and breathe steadily.
5. Finish the set, then lower both legs with control.

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 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 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.

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 steady breathing pattern that trains control and helps you settle your breathing.

1. Sit or stand tall with relaxed shoulders.
2. Inhale through your nose for 4 counts.
3. Hold your breath for 4 counts.
4. Exhale slowly for 4 counts.
5. Hold with your lungs empty for 4 counts, then repeat.