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  • Stair Climber

    Step onto step, grip handles lightly, maintain tall posture and neutral spine.
    Drive through midfoot, alternate steps smoothly, avoid leaning heavily on handles.
    Set moderate pace, breathe rhythmically, keep knees tracking over toes.

  • Mini Band Clamshell Raise

    Loop band above knees, lie on side knees bent.
    Keep feet together, lift top knee upward, push bottom knee into ground, and push your hips forward.

  • Mini Band Fire Hydrant

    Loop band above knees, start on hands and knees.
    Lift one knee outward, keeping hips level.
    Lower slowly and repeat before switching sides.

  • Mini Band Glute Bridge

    Loop band above knees, lie on back knees bent.
    Drive through heels, lift hips until fully extended.
    Lower slowly, keeping knees pressed outward.
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