Hold a barbell at your collarbone with elbows high. Sit back into a squat, keeping your chest upright. Drive through heels to stand back up.

Place one knee and hand on a bench. Row a dumbbell toward your waist, keeping your core braced.

Step onto a sturdy box or bench holding dumbbells at your sides. Push through your lead foot to rise fully before stepping back down.

Attach a resistance band to a sturdy point. Hold it at chest height, step away for tension, and press straight out in front of you without twisting.

Mobility Drills + Light Jog

Push to 90-95% effort for sprints, then slow pace for recovery.

Raise a medicine ball overhead, then slam it to the ground with power, engaging your core and legs.

Move forward and backward on hands and toes, keeping knees low and hips stable.

Suggest classes like ROMWOD or MobilityWOD

Lie on your back, arms and knees up. Slowly extend the opposite arm and leg while keeping your back flat on the floor.

Lie down, lift one leg in the air, and push through the grounded foot to lift your hips.

Focus on tight muscles

Anchor a barbell in a landmine attachment. Press it upward with one hand from shoulder height, keeping core tight.

Lie face-down on an incline bench, row dumbbells or a barbell toward your ribs.

In a half-kneeling position, rotate a dumbbell from palms-in to palms-out as you press overhead.

From a tabletop position, extend one arm and opposite leg while keeping hips stable.

Focus on driving from your hips while maintaining core stability.

Squat down holding a medicine ball, explode up, and throw it at a wall target.

Step out wide, sinking deep into one side while keeping the other leg straight, then return to center.

Hold a trap bar, hinge at your hips to lower the weight while keeping back flat.

Elevate your heels on small plates, hold a kettlebell at your chest, and squat deeply for ankle/knee mobility.