Exercise library

• Stability

  Bird dog

  From all fours, reach one arm forward and the opposite leg back while keeping the trunk still.

  Beginner · ≈ 4 min

• Strength

  Bodyweight squat

  Lower the hips back and down as if sitting into a chair, then stand back up.

  Beginner · ≈ 3 min

• Strength

  Calf raise on a step

  Standing on the balls of the feet at a step edge, rise as high as possible onto the toes, then lower the heels slowly below the step for a stretch.

  Beginner · ≈ 5.5 min

• Flexibility

  Cat–cow

  On all fours, alternately round and arch the back to move the spine through flexion and extension.

  Beginner · ≈ 1.5 min

• Stability

  Forearm plank

  Starting face down on your forearms, lift your hips and legs so your body forms a straight line, and hold it.

  Beginner · ≈ 5.5 min

• Stability

  Forearm plank with alternating leg lift

  From a forearm plank, lift one straight leg backwards off the floor at a time without letting the hips twist.

  Intermediate · ≈ 14.5 min

• Strength

  Glute bridge

  Lying on your back with knees bent, flatten the lower back then lift the hips until knees, hips and shoulders line up.

  Beginner · ≈ 0.5 min

• Strength

  Glute bridge

  Lying on your back, lift the hips until the body forms a straight line from shoulders to knees.

  Beginner · ≈ 3.5 min

• Stability

  Prone alternating arm and leg lift

  Lying face down with your arms stretched overhead, lift one arm and the opposite leg together, then swap sides.

  Beginner · ≈ 14 min

• Strength

  Single-leg Romanian deadlift

  Balancing on one slightly bent leg, hinge at the hip so the trunk and free leg tip together like a seesaw, then drive the hips forward to stand.

  Intermediate · ≈ 0.5 min

• Strength

  Slow eccentric step-down

  Standing on a low step on one leg, slowly bend the standing knee over 3 to 5 seconds to tap the other heel lightly on the floor in front, then push back up.

  Intermediate · ≈ 8 min

• Stability

  Slow mountain climbers

  From a high plank on your hands, bring one knee towards your chest at a time in a slow, controlled rhythm.

  Intermediate · ≈ 12.5 min

• Strength

  Split squat

  From a staggered stance with the back heel raised, bend both knees to lower straight down, then push back up through the front foot.

  Beginner · ≈ 0.5 min

• Flexibility

  Standing side bend

  Reach one arm overhead and lean the trunk to the opposite side to stretch the side of the body.

  Beginner · ≈ 2 min

• Strength

  Wall sit

  With your back flat against a wall and feet out in front, slide down until the thighs are level with the floor and hold.

  Beginner · ≈ 0.5 min