Double Forearm Stretch

The Double Forearm Stretch targets the shoulders, upper back, and forearms, helping to improve flexibility and relieve tension in those areas How to Perform - Start on all fours on the floor - Place your hands with your forearms facing away from you flat on the floor in front of you with your elbows straight - Begin to lean backward toward your knees, keeping your forearms pressed firmly into the floor

Cobra Stretch

A Cobra Stretch is a gentle backbend yoga pose that stretches the chest and spine while strengthening the lower back How to Perform - Lie face down on the floor with your legs extended and tops of your feet pressing into the mat - Place your hands under your shoulders, elbows close to your body - Slowly lift your chest off the floor by straightening your arms, keeping your elbows slightly bent and feel the stretch through your lower back, core, chest and shoulders - Hold before resetting

Childs Pose Stretch

Child’s Pose is a restful yoga position that gently stretches the back, hips, and shoulders while promoting relaxation and stress relief. It helps calm the mind, release tension, and improve flexibility in the spine How to Perform - Start on all fours with your hands under your shoulders and knees under your hips - Bring your big toes together to touch behind you - Keep your spine neutral and gaze down - Exhale as you slowly lower your hips back toward your heels - Reach your arms forward on the mat, palms down. Allow your forehead to rest on the mat - Soften your chest and belly toward the floor - Relax your shoulders away from your ears

Calf Roll

A calf roll is a self-massage technique using a foam roller or massage stick to release tension and tightness in the calf muscles. It helps improve blood flow, reduce muscle soreness, and enhance flexibility How to Perform - Sit on the floor and place a foam roller under one calf, keeping your leg straight but relaxed - Use your hands behind you to lift your body slightly, then slowly roll your calf over the foam roller from just below the knee down toward the ankle

Dumbbell Goblet Squat

Setup - Stand with your feet shoulder width apart with your toes slightly pointed outwards - Hold the dumbbell with both hands in a goblet position. Your hands should cup the top of the dumbbell, holding it vertically close to your chest. Your elbows should be pointed downwards and forearms parallel to your torso Movement - Bend your hips and knees, lowering your body into a squat position. Keep your chest up, core engaged and back straight - As you squat down, make sure your knees push out in line with your toes - As you reach as deep as you can go, press through your heels and drive upwards straightening your legs and returning to the starting position

Banded Standing Kickbacks

Setup - Place a resistance band around your ankles or thighs - Stand tall with your feet hip-width apart, with the resistance band tight - Engage your core and maintain a slight bend in your knees to protect your lower back. If the band is around your ankles, stand with your feet about hip-width apart to create some tension in the band - Keep your posture upright, shoulders back, and focus on engaging the glutes Movement - Begin by shifting your weight onto one leg (the support leg), keeping that knee slightly bent - Lift your other leg straight behind you, keeping your leg straight as you extend it backward - Slowly bring the leg back down to the starting position, resisting the pull of the band on the way down

Seated Banded Abductors

Setup - Sit on the floor, knees bent at 90° - Place a resistance band around your thighs, just above the knees Keep your back straight and core engaged Movement - Push your knees outward against the resistance of the band - Focus on squeezing the glutes as you move - Slowly bring your knees back together under control, resisting the band

Bent Leg V-Sit Hold

Setup - Sit on the floor with your knees bent and feet flat on the ground. Place your hands lightly behind you for support Movement - Raise your feet off the floor so your shins are parallel to the ground - Extend your arms forward and maintain the hold

Dead Bugs

Setup - Lie on your back with your knees bent at 90 degrees and feet lifted off the floor. Hold a dumbbell with both hands directly above your chest, arms fully extended Movement - Slowly lower your left leg toward the floor while keeping the dumbbell stable overhead - Bring your left leg back to the starting position and then alternative and replicate the movement with your right leg

Crunches

Setup - Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or cross them over your chest Movement - Exhale as you lift your head, shoulders, and upper back off the ground. Keep your chin slightly tucked - Inhale as you slowly lower back down without letting your shoulders fully rest on the floor

Scissor Kicks

Setup - Lie on your back with your legs extended and hands placed under your lower back or by your sides for support - Press your lower back into the floor and lift both legs a few inches off the ground Movement - Begin to move your feet in a scissor motion, one over the other and alternate

Single Leg In and Outs

Setup - Sit on the floor with your hands behind you for support, fingers pointing slightly outward. Extend both legs in front of you Movement - Lean back slightly, keeping your chest up and spine neutral - Lift one leg off the ground and bring it toward your chest, then extend it back out without touching the floor

Side to Side Plank Rocks

Setup - Start in a forearm plank position—elbows under shoulders, legs extended, core tight, and body in a straight line Movement - Shift your weight gently to the left, rocking your hips slightly in that direction - Immediately shift your weight to the right, keeping the movement smooth and controlled - Continue rocking side to side in a steady rhythm, keeping your hips low and core braced

Cable Pushdown

Setup - Set a cable machine with a straight bar attachment at the highest setting - Stand facing the machine, feet shoulder-width apart, with a slight bend in your knees - Grab the bar with an overhand grip and step back slightly to create tension Movement With straight arms (soft bend in the elbows), pull the cable down in a wide arc toward your hips - Focus on engaging your lats and keeping your arms locked as you control the movement - Pause at the bottom, then slowly return to the starting position with control

Single Arm Machine Row

Setup - Sit at a rowing machine with a neutral spine and feet firmly planted - Adjust the seat and chest pad so that your working arm can fully extend without losing contact with the pad - Grab the handle with one hand, keeping your shoulder relaxed and core engaged Movement - Pull the handle toward your side by driving your elbow back, keeping it close to your body - Squeeze your shoulder blade at the peak of the movement - Slowly extend your arm back to the start, maintaining control and keeping tension in your back

Standing Weighted Kickbacks

Setup - Secure ankle weights around both ankles - Stand tall with your feet about hip width apart. Place your hands on your hips for balance or hold onto something - Engage your core and keep your chest lifted Movement - Slowly lift one leg straight behind you while keeping the knee straight and the foot flexed - The movement should be controlled and driven by your glute, not by swinging your leg - As you kick your leg back, focus on squeezing the glutes of the leg that is moving. Try not to arch your lower back, keep your spine neutral - Slowly lower your leg back down to the starting position while maintaining control

Smith Machine RDL

Setup - Set the Smith Machine bar at about mid-thigh height Movement - Grip the bar at shoulder width apart either using overhand or mixed grip - Position your feet to be shoulder width apart, shoulders pulled back and your core engaged before you begin - Hinge back with a slight bend in your knees, pushing all the weight through your heels. - Lowering the barbell until you feel the stretch in your glutes and hamstrings - Push through your heels and push your hips forward to return to the starting position

Single Leg Hamstring Resistance Band Stretch

The Seated Single-Leg Resistance Band Hamstring Stretch uses a band to gently pull the extended leg, improving hamstring flexibility and mobility How to Perform - Sit on the floor with one leg extended and the other bent - Loop a resistance band around the ball of the extended foot and hold the ends - Keep your back straight and gently pull the band to bring your foot toward you, feeling a stretch in the hamstring and hold

Dumbbell Curl to Press

Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing forward Movement - Begin to curl the dumbbells toward your shoulders by bending your elbows. Keep your elbows stationary during this movement -Rotate your wrists so your palms are facing inwards as you press the dumbbells above your head to full extension - Reverse the movement by lowering the dumbbells back to shoulders and reversing the bicep curl to bring yourself back to the starting position

Banded Curl to Press

Setup - Stand with your feet hip width apart - Hold the band using each hand with your arms fully extended at your sides and your palms facing forward Movement - Begin to curl the band toward your shoulders by bending your elbows. Keep your elbows stationary during this movement -Rotate your wrists so your palms are facing inwards as you press the band above your head to full extension - Reverse the movement by lowering the band back to shoulders and reversing the bicep curl to bring yourself back to the starting position