Warm-up

Primary Muscles: Hip flexors, glutes, hamstrings, thoracic spine

How To: Step into a deep forward lunge with your back leg extended. Place one hand on the floor or your front thigh for support, then rotate your torso toward your front leg, reaching the opposite arm toward the ceiling. Keep your front knee stacked over your ankle and your hips stable.

Progression: Add an overhead reach, lift the supporting hand off the floor, or hold the rotation for 3–5 seconds.

Modification: Perform from a standing position.

Primary Muscles: Thoracic spine, shoulders, upper back

How To: From hands and knees, rotate through your upper back while keeping your hips stable.

Progression: Add a pause during rotation.

Modification: Reduce range of motion.