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 half-kneeling stretch for the front of your hip and thigh on the back leg.

1. Kneel with one knee down and the other foot in front.
2. Stack your ribs over your hips and gently tuck your pelvis.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A lying hip stretch that targets your glutes and outer hip, one side at a time.

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite thigh.
3. Pull the uncrossed thigh toward your chest.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

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 simple shoulder warm-up that moves both arms in circles and trains shoulder control.

1. Stand tall with your feet about hip-width apart.
2. Raise both arms out to your sides at shoulder height.
3. Make small, controlled circles with both arms.
4. Keep circling for the set time, then reverse direction if told.
5. Lower your arms to finish.

A single-leg squat to a box that trains your quads, glutes, and balance.

1. Stand on one leg in front of a box, with the other leg forward.
2. Reach your arms forward and brace your core.
3. Sit your hips back and lower with control until you touch the box.
4. Drive through your standing foot to stand tall again.
5. Finish your reps, then switch legs.

A one-arm band pull that trains your back and biceps while challenging trunk control.

1. Anchor the band at chest height and hold one handle in one hand.
2. Step back until the band is taut, with your arm straight.
3. Brace your core and stand tall with shoulders down.
4. Pull your elbow back until your hand reaches your ribs.
5. Slowly straighten your arm back to the start.
6. Finish your reps, then switch sides.

A single-leg squat with a forward counterbalance that trains your quads, glutes, and balance.

1. Stand tall on one leg, with your other leg straight in front.
2. Reach your arms forward as a counterbalance.
3. Bend your standing knee and sit your hips down under control.
4. Go as low as you can while keeping your heel down.
5. Drive through your standing foot to return to standing.
6. Finish your reps, then switch legs.

A glute bridge variation that trains your glutes and core while you march your feet.

1. Lie on your back with knees bent, feet flat, and arms by your sides.
2. Drive through your heels and lift your hips into a bridge.
3. Brace your core and lift one foot a few inches off the floor.
4. Set it down, then lift the other foot. Keep alternating.
5. Lower your hips with control when the set is done.

A supported single-leg squat that trains your quads, glutes, and balance.

1. Stand on one leg and hold a stable support in front of you.
2. Extend your free leg forward and brace your core.
3. Bend your standing knee and lower under control.
4. Use the support as needed, then drive through your foot to stand.
5. Finish your reps, then switch legs.

A push-up with your hands elevated. It trains your chest, shoulders, triceps, and core.

1. Place your hands on a sturdy elevated surface, slightly wider than shoulders.
2. Step your feet back and make a straight line from head to heels.
3. Bend your elbows and lower your chest toward the surface.
4. Press through your hands to return to the start.
5. Repeat for the set.

A slow single-leg squat down to a box that trains your quads, glutes, and balance.

1. Stand in front of a box on one leg, with your other leg forward.
2. Brace your core and reach your arms forward for balance.
3. Lower slowly to the box, keeping your working heel down.
4. Lightly sit or tap the box, then stand using help if needed.
5. Finish your reps, then switch legs.

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 single-leg squat to a bench that trains your quads, glutes, and balance.

1. Stand in front of a bench with one foot planted and the other leg forward.
2. Reach your arms forward and brace your core.
3. Bend your standing knee and sit back until your glutes lightly touch the bench.
4. Press through your planted foot to stand tall again.
5. Finish your reps, then switch legs.

A half-kneeling anti-rotation press that trains your core, hips, and shoulder control.

1. Set an anchor at chest height and kneel side-on in a half-kneeling stance.
2. Hold the handle at your chest with both hands.
3. Brace your core and press your hands straight out.
4. Pause briefly, then pull your hands back to your chest.
5. Finish your reps, then switch sides.

A lying hip stretch that targets your glutes and outer hip, one side at a time.

1. Lie on your back with knees bent and feet flat.
2. Cross one ankle over the opposite thigh.
3. Pull the uncrossed thigh toward your chest.
4. Hold and breathe, keeping your shoulders relaxed.
5. Release slowly, then switch sides.

A half-kneeling stretch for the front of your hip and thigh on the back leg.

1. Kneel with one knee down and the other foot in front.
2. Stack your ribs over your hips and gently tuck your pelvis.
3. Shift your hips forward until you feel a stretch in the back-leg hip.
4. Hold the stretch and breathe slowly.
5. Finish the hold, then switch sides.

A seated forward reach that stretches both hamstrings and helps you practice a long spine.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and point your toes up.
3. Hinge at your hips and reach both hands toward your feet.
4. Hold the reach and breathe slowly.
5. Ease back up to a tall seated position.

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.