Use this builder when you have a few extra minutes to prepare your whole body for the day ahead.
Dynamic Side Bends
Duration: 00:30
Sway side to side with dynamic bends to loosen your obliques and wake up your core.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Reach one arm overhead while you lean your torso to the opposite side.
- Return to center and flow to the other side, alternating in a smooth rhythm.
Tips
- Engage your core so the lower back stays supported.
- Move with control and focus on lengthening through the side body.
Adjustments
- Keep the bend shallower if flexibility is limited.
- Slow down the pace to stay balanced and precise.
Arm Circles
Duration: 00:30
Spin your arms through smooth circles to flood the shoulders with warmth before bigger efforts.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and stretch your arms straight out to the sides.
- Draw small forward circles with both arms, gradually letting the circles get bigger as the joints loosen.
- At the halfway point, reverse the direction and spin the circles backward with the same control.
Tips
- Keep shoulders relaxed away from your ears while you move.
- Move at a steady tempo so the rotator cuff muscles have time to engage.
Adjustments
- Bend your elbows slightly and keep the circles smaller if the shoulders feel tight.
Arm Swings
Duration: 00:30
Loosen the chest and back with rhythmic arm swings that feel almost like a hug every single rep.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms stretched out to the sides.
- Swing both arms forward to cross in front of your chest, alternating which arm lands on top.
- Open the arms back out wide and keep the movement flowing in a relaxed rhythm.
Tips
- Start slow to feel the stretch, then let the pace build as your shoulders warm up.
- Keep shoulders low and breathe steadily so the motion stays smooth.
Adjustments
- Shorten the swing if any tightness shows up in the chest or upper back.
Good Mornings
Duration: 00:30
Hinge through your hips with hands behind your head to stretch hamstrings and wake up your posterior chain.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and lace your fingers behind your head.
- Hinge forward at the hips, sending your seat back while keeping your spine long.
- Rise back to standing with control and repeat for your set.
Tips
- Maintain a neutral spine instead of rounding your back.
- Engage your core and keep a soft bend in the knees to protect your joints.
Adjustments
- Limit the depth of the hinge if your hamstrings feel tight.
- Rest hands on thighs for support when you need it.
Trunk Twist
Duration: 00:30
Stand tall and twist through your trunk to warm up your spine and core.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms extended at shoulder height.
- Engage your core and gently twist your upper body to one side, looking over your shoulder.
- Return to center and repeat on the other side in a smooth rhythm.
Tips
- Keep knees softly bent and hips facing forward.
Adjustments
- Keep your arms bent with hands on hips for a lighter option.
Neck Roll
Duration: 00:30
Roll your head gently side to side to release tension through your neck and shoulders.
Difficulty: Beginner
Instructions
- Sit tall with shoulders relaxed.
- Lower your chin toward your chest, then roll your head toward one shoulder so the ear hovers over it.
- Return through center and repeat toward the other shoulder, continuing in a slow rhythm.
Tips
- Move slowly to avoid strain or dizziness.
- Stop short of full circles to keep the neck happy.
Adjustments
- Keep the range of motion smaller if you experience discomfort.
Hip Circles
Duration: 00:30
Draw smooth circles with your hips to mobilize the pelvis and lower back before deeper work.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands resting on your hips.
- Slowly rotate your hips in a circular motion, tracing a wide circle in one direction.
- After several reps, switch directions to balance the movement.
Tips
- Keep your core engaged to support the lower back.
- Maintain soft knees rather than locking them out.
Adjustments
- Shrink the circle if your range of motion feels limited today.
Hamstring Scoops
Duration: 00:30
Sweep one leg forward and scoop through a hinge to stretch your hamstrings while warming the core.
Difficulty: Beginner
Instructions
- Stand tall with hands on your hips.
- Step one foot forward, planting the heel and lifting the toes.
- Hinge at the hips and sweep both hands down toward the front foot as if scooping up the floor.
- Return to standing and repeat before switching legs halfway through.
Tips
- Maintain a long spine instead of rounding your back.
- Brace your core to stay balanced during the hinge.
Adjustments
- Keep the hinge shallow if your hamstrings feel tight.
- Hold a wall or chair for balance support.
- Move slowly to stay in control of the stretch.
Gate Opener
Duration: 00:30
Swing your hip like you are stepping over a fence to lubricate the joint and fire up glute stabilizers.
Difficulty: Beginner
Instructions
- Stand beside a wall or chair and place your hand on it for balance.
- Shift weight into the leg closest to the support with a soft bend in the knee.
- Lift the opposite leg as if stepping over a gate, opening the hip outward before placing the foot back down.
- Reverse the motion to close the gate and continue flowing back and forth.
Tips
- Keep the standing leg active and upright to support the movement.
- Let the motion stay smooth and controlled rather than swinging wildly.
- Focus on moving from the hip joint while your torso stays steady.
Adjustments
- Lift the leg lower if opening wide feels challenging today.
Dynamic Wide Leg Forward Fold
Duration: 00:30
Flow in and out of a wide-leg fold to lengthen hamstrings and decompress your lower back.
Difficulty: Beginner
Instructions
- Stand with a wide stance and hands on your hips.
- Hinge forward from your hips, lowering your torso toward the floor while keeping your spine long.
- Rise back up to standing and repeat in a smooth, controlled rhythm.
Tips
- Keep knees soft but active so the legs stay strong.
- Engage your core to protect the lower back.
- Let your neck stay in line with your spine as you fold.
Adjustments
- Limit the depth of the fold if hamstrings feel tight.
- Rest hands on blocks, a chair, or thighs for extra support.
- Add a slight knee bend if you need more space in the hamstrings.
Wide Leg Torso Circles
Duration: 00:30
Draw big circles with your torso while in a wide stance to mobilize your hips and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and hands on your hips.
- Hinge at your hips and rotate your torso in a controlled circular pattern.
- Switch directions halfway through your set.
Tips
- Engage your core to support your lower back.
- Maintain a slight bend in your knees to protect your joints.
Adjustments
- Make smaller circles if a full range feels uncomfortable.
- Reduce how far you hinge forward if balance is a challenge.
Knees Hugs
Duration: 00:30
Give each knee a hug to loosen your hips and lower back while practicing balance.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight onto one foot and pull the opposite knee toward your chest with both hands.
- Hold for a beat, lower the leg, and repeat on the other side.
Tips
- Keep a soft bend in the standing leg for balance.
- Lift through your chest and stay upright as you hug the knee.
Adjustments
- Use a wall or chair for balance if needed.
- Lift the knee only as high as feels comfortable today.
Knee Circles
Duration: 00:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Finish upright with lungs open and energy flowing.
