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 dynamic lunge stretch that opens your hips, hamstrings, and upper back as you alternate sides.

1. Start in a high plank with hands under shoulders.
2. Step your right foot outside your right hand.
3. Drop your hips, then rotate your right arm up toward the ceiling.
4. Place your hand down and step back to plank.
5. Repeat on the left side, alternating sides each rep.

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 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 seated core move that raises your knees toward your chest to train your abs and hip flexors.

1. Sit tall on the edge of a chair or bench with feet flat.
2. Hold the sides of the seat and brace your core.
3. Lift both knees toward your chest without leaning far back.
4. Pause briefly, then lower your feet with control.
5. Repeat for your reps.

A lying leg lift that trains your hip flexors and core while keeping one leg straight.

1. Lie on your back with one knee bent and the other leg straight.
2. Brace your core and press your lower back lightly toward the floor.
3. Lift the straight leg until it matches the height of your bent knee.
4. Lower it with control until your heel nearly touches the floor.
5. Finish your reps, then switch legs.

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 resisted standing march that trains your hip flexors, glutes, and core control.

1. Loop a band around both feet and stand tall with feet hip-width apart.
2. Brace your core and keep your chest up.
3. Lift one knee toward hip height against the band.
4. Lower with control, then lift the other knee.
5. Continue alternating sides for your reps.

A standing knee lift that warms up your hips, core, and balance.

1. Stand tall with your feet hip-width apart and arms at your sides.
2. Lift one knee toward hip height as the opposite arm swings forward.
3. Lower that foot with control, then lift the other knee.
4. Keep alternating sides at a steady marching pace.

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 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.