Start Here · Core
Core, Balance & Mobility
A lower-intensity session for practicing bracing, balance, and comfortable mobility without forcing range.
GoalTrunk control, steady balance, hips, shoulders, and ankles
LevelAll levels
Duration30–40 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Band or cable station · Stable support
CoreBalanceMobility
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Exhale and keep your low back gently supported.
- Move only as far as you can hold that position.
- Return slowly before changing sides.
Alternatives
Coaching cues
- Stack elbow below shoulder.
- Keep knees bent and hips forward.
- Lift only as high as you can hold without shoulder discomfort.
Alternatives
Coaching cues
- Stand where the band or cable has light tension.
- Press straight out without rotating.
- Breathe while holding your ribs over your pelvis.
Alternatives
Coaching cues
- Stand beside a counter or rail.
- Place one foot directly in front of the other.
- Use as much fingertip support as needed.
Alternatives
Coaching cues
- Stack knees and support your head.
- Rotate the top arm and upper back together.
- Stop before the shoulder or low back feels strained.
Alternatives
Coaching cues
- Face a wall with the whole foot down.
- Guide the knee toward the wall in line with toes.
- Use a small pain-free range without the heel lifting.
Alternatives
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