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 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 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 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 hip hinge with a sandbag that trains your glutes, hamstrings, back, and grip.

1. Stand with feet hip-width, sandbag centered between your feet.
2. Hinge at your hips and bend your knees to grip the handles or fabric.
3. Brace your core, keep your chest up, and stand tall with the bag.
4. Push your hips back and lower the sandbag to the floor with control.
5. Reset your brace, then repeat for reps.

A floor-based press with a sandbag that trains your chest, shoulders, and triceps.

1. Lie on your back with knees bent and feet flat on the floor.
2. Hold the sandbag at your chest with elbows on the floor.
3. Press the sandbag up until your arms are straight.
4. Lower it with control until your upper arms touch the floor.

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 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 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 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 hands-and-knees rock back that moves your hips and spine while training control.

1. Start on hands and knees with hands under shoulders and knees under hips.
2. Brace lightly and keep your spine long.
3. Push your hips back toward your heels.
4. Pause briefly, then return to the start with control.

A weighted squat holding a sandbag to your chest. It trains your legs, glutes, and core.

1. Stand tall with feet about shoulder-width apart and hug the sandbag to your chest.
2. Brace your core and keep your chest lifted.
3. Push your hips back and bend your knees to squat down.
4. Lower until you can keep control and your heels stay down.
5. Drive through your feet to stand back up.

A bent-over pull with a sandbag that trains your upper back, lats, and arms.

1. Stand with feet hip-width and hold the sandbag in front of your thighs.
2. Hinge at your hips until your torso is angled forward.
3. Pull the sandbag toward your lower ribs.
4. Squeeze your shoulder blades, then lower it with control.
5. Keep your hinge and repeat for 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 supported seated hip-opening hold that targets your inner thighs and hips.

1. Sit on the floor with the soles of your feet together and knees open.
2. Place support under your hips or knees as needed.
3. Hold your feet or ankles and sit tall.
4. Rest your knees into the support and breathe slowly.
5. Bring your knees together, then extend your legs to come out.

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.

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.