Lay supine with arms extended vertically and legs elevated at 90 degrees. Slowly lower your left arm over your head and your right leg (extended) until they touch the ground - then return to the starting position, and alternate.
Regress - Perform with no dumbbells
Progress - Hold light dumbbells

The world’s greatest stretch starts in a deep lunge, then moves through a thoracic rotation, an elbow‑to‑instep position, and a hamstring extension before switching sides. Move slowly, keep your core braced, and use deep breaths to increase mobility.

Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides. Brace your core and press through your heels to lift your hips until your shoulders, hips, and knees form a straight line, squeezing your glutes at the top. Lower your hips with co...

To perform a deadbug, lie on your back with arms extended toward the ceiling and knees bent at 90 degrees, then slowly lower the opposite arm and leg toward the floor while keeping your lower back pressed flat, primarily targeting the rectus abdominis, obliques, and deep core stabilizers.