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 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 moving downward dog that stretches your calves and hamstrings while warming your shoulders.

1. Start on hands and knees, then lift your hips up and back.
2. Press your hands into the floor and lengthen your spine.
3. Bend one knee as you press the other heel toward the floor.
4. Switch sides smoothly, pedaling your feet at a steady pace.
5. To finish, lower your knees back to the floor.

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 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 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 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 kneeling lunge hold that opens your hips and challenges balance and posture.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point your toes forward.
3. Lift your chest and sink your hips gently toward the floor.
4. Hold the pose and breathe slowly.
5. Finish the hold, then switch sides.

A full-body isometric pose that trains shoulders, core, and hips while stretching the back line.

1. Start on hands and knees, with hands under shoulders and knees under hips.
2. Tuck your toes and lift your hips up and back.
3. Straighten your arms and press the floor away.
4. Let your heels reach toward the floor, with knees slightly bent if needed.
5. Hold the pose and breathe steadily.

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 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 hold that trains your abs, hip flexors, and balance.

1. Sit and lean back with knees bent.
2. Lift your feet and balance on your sit bones.
3. Straighten your legs if you can, then keep holding.
4. Breathe steadily and keep your chest lifted.
5. Lower your feet to finish.

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 lower-body move that trains your quads, glutes, and core as you sit down and stand up.

1. Stand with feet about shoulder-width apart, toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Lower until comfortable, keeping heels on the floor.
5. Drive through your feet to stand back up.

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 backward-stepping lunge that trains your quads, glutes, and balance.

1. Stand tall with your feet hip-width apart.
2. Step one foot back and lower until both knees bend.
3. Push through your front foot to stand back up.
4. Finish your reps, then switch legs.

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 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 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 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 kneeling lunge hold that opens your hips and challenges balance and posture.

1. Step one foot forward and lower your back knee to the floor.
2. Stack your front knee over your ankle and point your toes forward.
3. Lift your chest and sink your hips gently toward the floor.
4. Hold the pose and breathe slowly.
5. Finish the hold, then switch sides.

A lower-body move that trains your quads, glutes, and core as you sit down and stand up.

1. Stand with feet about shoulder-width apart, toes slightly out.
2. Brace your core and keep your chest tall.
3. Bend your knees and hips to lower into a squat.
4. Lower until comfortable, keeping heels on the floor.
5. Drive through your feet to stand back up.

A full-body isometric pose that trains shoulders, core, and hips while stretching the back line.

1. Start on hands and knees, with hands under shoulders and knees under hips.
2. Tuck your toes and lift your hips up and back.
3. Straighten your arms and press the floor away.
4. Let your heels reach toward the floor, with knees slightly bent if needed.
5. Hold the pose and breathe steadily.

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 seated core hold that trains your abs, hip flexors, and balance.

1. Sit and lean back with knees bent.
2. Lift your feet and balance on your sit bones.
3. Straighten your legs if you can, then keep holding.
4. Breathe steadily and keep your chest lifted.
5. Lower your feet to finish.

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 seated hamstring stretch that also eases your lower back and hips.

1. Sit tall with both legs straight in front of you.
2. Flex your feet and reach your arms toward your toes.
3. Fold forward from your hips until you feel a gentle stretch.
4. 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 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 resting yoga pose done lying on your back. It helps you relax and settle your breathing.

1. Lie on your back with your legs long and arms by your sides.
2. Let your feet fall open and turn your palms up.
3. Close your eyes or soften your gaze.
4. Hold still and breathe slowly for the set time.
5. To finish, move slowly and roll to one side before sitting up.