Reach one arm back to touch the opposite shin or ankle, then immediately return to the starting plank position.

Keep your core tight to stabilize the movement and alternate sides smoothly.

Keeping your hands fixed, slowly take small steps with your feet to walk them forward until they meet your hands.

Keep your legs as straight as possible to deepen the hamstring stretch, and avoid letting your hips sag when in the plank.

Begin rotating your arms in small, controlled circles, gradually increasing the size of the circles.

Maintain an upright posture and control the rotation from your shoulder joint, keeping the movement slow and deliberate.

Curl the weights toward your shoulders while keeping your elbows pinned to your sides and your back flat against the surface.

Avoid lifting your shoulders or arching your back to help the movement; focus on isolating the biceps.

Extend your arms backward until they are straight, squeezing the triceps at the top of the movement.

Only your forearms should move; keep your upper arms completely still and avoid using momentum to swing the weights.

Perform a standard chest press by pushing the dumbbells up from your chest until your arms are straight.

Maintain a strong squeeze in your glutes to keep your hips high and stable throughout the entire pressing set.

Lower the weights with control and switch arm positions for the next repetition.

Do not lift the weights higher than your shoulders and keep a very slight bend in your elbows to protect the joints.

Lower the weights out to your sides in a wide arc until you feel a stretch in your chest, then squeeze them back to the center.

Keep a slight, fixed bend in your elbows and avoid lowering the weights too far, which can overstretch the shoulder.

Extend your arms forward and slightly upward until they are nearly straight, then pull them back to the starting position.

Keep your palms flat and facing the ceiling throughout the movement to maintain tension on the biceps.

Row one weight up to your hip while balancing on the other arm, then switch sides.

Keep your hips square to the floor; do not let them rotate or tilt as you lift the weight.

Use your core to rock your body back and forth like a cradle, maintaining the rigid curved position.

Ensure your lower back stays pressed firmly into the floor at all times; if it arches, tuck your knees slightly to scale the move.

Extend your arms forward or rest them by your sides, letting your head gently rest on the floor.

Use this pose for active recovery and deep stretching; focus on slow, deep breathing into your back and hips.

Slide one arm underneath your opposite arm and across your body, allowing your head and shoulder to rest on the floor.

Hold the stretch for 15-20 seconds, allowing your upper back to gently twist open, and breathe deeply.

Gently roll your ear toward your shoulder, then continue the slow, controlled rotation in a full circle.

Perform the movement very slowly and gently; if you feel any sharp pain, stop immediately and only perform half circles (ear to shoulder).