Exercises 3

4. Lifting hips off the floor by curling your lower abs while lying on your back
5. Moving your arms up and down against a wall to improve shoulder mobility
6. Lying face down, moving arms in a wide arc like making snow angels
7. Sideways quick steps to enhance agility
8. Walking fingers up a wall to stretch the shoulders and arms
11. Lifting one knee at a time while lying on your back to activate glutes
12. Rotating hips in a circular motion to warm up or increase flexibility
13. A plank variation resting on one forearm and side of the foot
15. Lightly bouncing from foot to foot to improve footwork and endurance
17. Kicking legs up and down rapidly while lying on your stomach
19. Jumping and pulling knees toward your chest mid-air
20. Crawling forward with hands and feet, bringing knee toward elbow

1. A push-up focusing on moving the shoulder blades without bending elbows
2. Stretching calves by leaning against a wall with one leg extended back
3. Lying on your back and reaching your hands to touch your heels side to side
9. Maintaining a wall sit while alternating lifting knees toward chest
10. Slowly lowering one foot off a step while balancing on the other leg
14. squeeze Squeezing a ball or object tightly with both hands to strengthen chest muscles
16. Lifting your leg sideways while lying down to target hip abductors
18. Pulling a towel looped around an object to mimic rowing movement