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 seated neck stretch that uses a side bend to stretch one side of your neck.

1. Sit tall with feet flat and shoulders relaxed.
2. Anchor one hand under your thigh or hold the chair.
3. Slowly tilt your ear toward the opposite shoulder.
4. Hold and breathe, keeping the anchored shoulder down.
5. Return to center, then switch sides.

A seated mobility move that circles both shoulders to loosen your upper back and neck area.

1. Sit tall with your feet flat and arms relaxed at your sides.
2. Lift both shoulders up toward your ears.
3. Roll them back and down in a smooth circle.
4. Repeat for reps, then reverse the direction if planned.

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 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 standing push-up against a wall that trains your chest, shoulders, and triceps.

1. Stand facing a wall and place your hands at chest height.
2. Step your feet back so your body forms a straight line.
3. Bend your elbows and lower your chest toward the wall.
4. Press the wall away to return to the start.
5. Repeat for your planned reps.

A chair-based squat pattern that trains your thighs and glutes for standing strength.

1. Sit near the front of a chair with feet flat and hip-width apart.
2. Lean slightly forward and brace your core.
3. Press through both feet and stand tall.
4. Push your hips back and sit down with control.

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 lying hamstring stretch that uses a steady hold to target the back of your thigh.

1. Lie on your back with one leg flat and the other lifted.
2. Hold behind your thigh or use a towel around your foot.
3. Straighten your raised leg until you feel a gentle stretch.
4. Hold the position and breathe slowly.
5. Lower your leg, then change sides if your set calls for it.

A kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.

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.