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.

As you press the weights overhead, rotate your palms outward (180 degrees) until they face forward at the top.

Control the rotation throughout the entire range of motion, and keep your core braced to prevent your back from arching.

Lower the weights to your chest while actively squeezing the dumbbells together, maintaining constant pressure.

Keep the tension on the inner chest by squeezing the entire time, and avoid letting your elbows flare out too wide.

Lift one weight diagonally across your body and up toward the opposite shoulder.

Stop when the weight reaches shoulder height and ensure your torso does not twist to assist the lift.

With a slight bend in your elbows, lift the weights out to your sides just below shoulder height.

Focus on squeezing your shoulder blades together at the top, and maintain a flat, neutral back throughout the movement.

Slowly move the weight in a large, controlled circle around your head, like drawing a halo.

Keep your core tight and your head fixed; the movement should be controlled and smooth, isolating the rotation to your shoulders.

Curl the weight up toward your shoulder, focusing entirely on contracting the bicep.

Ensure only your forearm moves; do not use any body momentum or swing the weight.

Bring one knee up and out to the side toward your elbow, tapping the foot down if possible.

Keep your hips low and avoid lifting or rotating your hips as you bring your knee forward.

Return both the hand and the knee to the starting position and repeat on the opposite side.

This is a coordinated balance exercise; focus on keeping your core tight and your movement controlled, especially during the tuck.

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).