Fix Tight Hips

Step forward into lunge · Keep back knee low · Hold 30s each side

Activate Your Glutes

Push through heels · Lift hips slowly · Squeeze at top · 10 reps

Stabilize Your Core

Brace your belly · Don't hold breath · Hold 30s

Relieve Lower Back Pain

Move slowly · One vertebra at a time · 10 reps

Open Your Shoulders

Keep arm relaxed · Full rotation · 10 circles each

Loosen Tight Hamstrings

Soft bend in knee · Hinge at hips · Hold 30s

Build Quad Strength

Feet hip-width · Knees track toes · 10 reps

Strengthen Your Calves

Rise slowly · Lower with control · 15 reps

Open Your Chest

Open arms wide · Feel the stretch · Hold 20s

Fix Tight Upper Back

Squeeze shoulder blades · Pull elbows back · 10 reps

Release Neck Tension

Move slowly · No pain · Hold 15s each direction

Fix IT Band Tightness

Stack hips · Lean into wall · Hold 45s each side

Release Your Psoas

Back knee down · Tuck pelvis under · Hold 45s

Relieve Sciatica Tension

Cross ankle over knee · Gentle pressure · Hold 45s

Activate Your Obliques

Side plank position · Keep hips up · Hold 20s

Thoracic Spine Rotation

90/90 Hip Stretch

Copenhagen Plank

Posterior Fascial Line Release

Spiral Line Activation