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Start Here · Low Impact

Gentle Morning Movement

An unhurried session for practicing comfortable ranges and beginning the day with intentional movement.

Preview the exercises
GoalEasy full-body movement and a calm cardio finish
LevelNew or returning
Duration20–30 min
Exercises6

BEFORE YOU START

Equipment and structure

Bodyweight · Chair · Wall · Optional band

MorningLow ImpactMobility

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    High Box Squat

    3 sets · 8–10 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a box height that keeps the motion comfortable.
    • Reach your hips back while keeping the whole foot down.
    • Pause lightly on the box, then stand with control.
  2. 02

    Wall Push-Up

    3 sets · 8–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Place hands slightly wider than shoulders.
    • Keep a straight line from head to heel.
    • Bring the chest toward the wall with elbows angled down.
  3. 03

    Seated Band Row

    3 sets · 10–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Anchor the band securely in front of you.
    • Sit tall and pull toward the lower ribs.
    • Keep the torso still as the arms return.
  4. 04

    Glute Bridge

    3 sets · 10–12 · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep your ribs stacked over your pelvis.
    • Press through the whole foot.
    • Squeeze your glutes without arching your low back.
  5. 05

    March in Place

    3 sets · 60 sec · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand near support if needed.
    • Lift feet only as high as comfortable.
    • Keep an effort that allows full sentences.
  6. 06

    Side-Lying Open Book

    3 sets · 5–8 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & 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.