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 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 dynamic hip mobility move that swings each leg to warm up your hips, glutes, and hamstrings.

1. Stand tall beside a wall or stable support.
2. Brace lightly and shift your weight to one foot.
3. Swing the other leg forward and back under control.
4. Place it down, then repeat with the other leg.
5. Alternate legs for the set.

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 dynamic figure-four hip opener that moves your hips and glutes through a gentle stretch.

1. Lie on your back with knees bent and feet flat.
2. Cross your right ankle over your left thigh.
3. Gently press your right knee away, then release.
4. Move in and out smoothly for your reps.
5. Repeat on the other side.

A standing squat-like hold that trains your thighs, glutes, and core.

1. Stand tall with feet together or hip-width apart.
2. Bend your knees and send your hips back like sitting in a chair.
3. Raise your arms overhead or keep hands at your chest.
4. Hold the position and breathe steadily.
5. Press through your feet to stand back up.

A core hold that trains your abs, shoulders, and glutes while you keep a straight body line.

1. Place your forearms on the floor with elbows under shoulders.
2. Step both feet back and lift into a straight line from head to heels.
3. Brace your abs and squeeze your glutes.
4. Hold the position and breathe steadily.
5. Lower your knees to the floor to finish.

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 low lunge hold that stretches the front of your hip and thigh while training steady 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. Tuck your hips slightly and shift forward until you feel a stretch.
4. Hold, breathe slowly, and keep your chest tall.
5. Finish the hold, then switch sides.

A standing lunge pose that trains legs, hips, and posture while you hold steady.

1. Stand wide and turn one foot out, with the other foot slightly in.
2. Raise your arms to shoulder height, reaching in both directions.
3. Bend your front knee over your ankle and face over your front hand.
4. Hold the pose and breathe evenly.
5. Come up with control, then switch sides.

A standing side bend pose that trains balance, hips, legs, and core control.

1. Stand wide with one foot turned out and the other slightly in.
2. Reach your arms out at shoulder height.
3. Hinge toward the turned-out foot and place your hand on shin or floor.
4. Reach your top arm up and hold, breathing steadily.
5. Come up with control, then switch sides.

A held stretch for the back of your thigh that targets your hamstrings.

1. Sit tall with your target leg straight and toes up.
2. Hinge at your hips and reach toward your foot.
3. Stop when you feel a gentle stretch behind your thigh.
4. Hold the stretch and breathe slowly.
5. Release slowly, then switch sides if stretching one leg.

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 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 seated or lying hip stretch that targets your glutes and outer hip on one side.

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

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.