Warm-up exercises

The 90/90 Stretch improves hip mobility and control by guiding your hips through a stable, seated rotation position.

The Alternate Heel Touchers is a simple core exercise that builds control and endurance by using small side-to-side movements under tension.

The Alternate Leg Raise is a controlled core exercise that builds strength and stability by lifting one leg at a time while staying steady.

The Back Pec Stretch is a mobility exercise used to open the chest and front shoulders, supporting better posture and smoother shoulder movement.

Ball Rolling For Front Thigh is a simple recovery exercise that helps reduce stiffness and improve comfort in the front of the leg.

The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.

The Bird Dog is a core stability exercise that improves balance, spinal control, and coordination using slow, controlled movements.

The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.

The Bodyweight Standing Calf Raise is a simple lower-leg exercise that builds calf strength and improves ankle control.

The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.

The Butterfly Yoga Pose is a relaxed seated stretch that focuses on opening the hips and inner thighs, helping reduce stiffness in the lower body.

The Calf Foam Roll is a recovery-focused exercise that uses bodyweight pressure to reduce stiffness and improve comfort in the lower legs.

The Cat Cow Stretch is a gentle mobility exercise that improves spine movement and helps reduce stiffness in the back and core.

Child’s Pose is a gentle stretch that relaxes the back, hips, and shoulders while promoting calm breathing and recovery.

The cobra yoga pose is a gentle backbend that stretches the spine and chest while improving posture, mobility, and core awareness.

The Crunch Floor is a simple bodyweight exercise that strengthens your abs using controlled movement and proper core engagement.

The Dead Bug is a controlled core exercise that improves stability, coordination, and lower-back control using slow, precise movements.

The Dumbbell Front Raise lifts the weights straight in front of you to build shoulder strength with simple, controlled motion.

The Dumbbell Glute Bridge Chest Press combines a glute bridge with a press to build full-body strength and coordination.

The Dumbbell Lateral Raise lifts the arms out to the sides to build shoulder width and control with simple, focused movement.

The Dumbbell Side Bend is a simple standing exercise that trains controlled side movement to strengthen the muscles along your waist.

The Elbow Flexor Stretch helps loosen the front of the arm by gently lengthening the muscles around the elbow and forearm.

The Extension of Arms in Vertical Stretch lifts the arms overhead to open the shoulders and lengthen the upper body.

Flutter Kicks are a floor-based core exercise that trains control and endurance by keeping the legs moving while the upper body stays stable.

The Foam Roller Fasciae Latae (TFL) Release is a self-release exercise that reduces tension on the outer hip to support smoother hip movement.

The Forward Lunge is a unilateral lower-body exercise that builds leg strength and control while reinforcing balance and coordinated movement.