The 5-Minute Reset

Lie on your back, cross one ankle over the opposite thigh, and gently draw the legs toward your chest.

Focus

Hip mobility and a comfortable glute stretch.

Cue

“Relax your shoulders. Breathe into the stretch.”

Make it comfortable

Keep your head and shoulders heavy on the ground. If the stretch feels strong, keep the supporting foot on the floor.

From hands and knees, extend one leg sideways. Gently rock your hips backward and forward, incorporating a controlled upper-back rotation.

Focus

Inner thighs, hips, and thoracic mobility.

Cue

“Move slowly. Explore your available range.”

Make it comfortable

Place a cushion under the knee if you'd like, and keep the rotation small and easy.

From a comfortable squat, hold your feet or ankles and gently raise your hips, straightening your legs as far as comfortable before returning to the squat.

Focus

Ankles, hips, and hamstrings.

Cue

“Find your range. Don't force it.”

Make it comfortable

Hold a chair or rail for balance, and only straighten the legs as far as feels good.

Support yourself on your forearm and bent bottom knee. Lift your hips into a comfortable side plank.

Focus

Lateral core and hip activation.

Cue

“Lift your hips, stay long, and breathe.”

Make it comfortable

Drop the hips back down whenever you need — short, comfortable holds are the goal.

Controlled lateral weight shifts, alternating legs. Emphasize balance and coordination rather than speed or intensity.

Focus

Single-leg stability and athletic readiness.

Cue

“Own your balance before switching sides.”

Make it comfortable

Make the shifts smaller and slower, and hold a wall or chair if you'd like extra support.