Business Trip Hotel Session

• Hold something for balance and swing one leg forward and back.
• Start small and let the range grow with every swing.
• Stay tall — the movement is at the hip, not the lower back.

Common mistake: Throwing the leg straight to its end range on rep one.

• Hug one knee to your chest and rise onto the other toe.
• Step that leg out into a long lunge and hold for a beat.
• Alternate down the floor, no rush.

Common mistake: Short, quick steps. Make each one long and deliberate.

• On hands and knees, slowly round your back up toward the ceiling, then let the belly drop and the chest lift.
• Move with your breath, one segment at a time.

• Back, head and forearms against the wall, elbows bent to 90°.
• Slide the arms up as high as you can while keeping contact, then pull the elbows back down to your ribs.

Common mistake: Ribs flaring and the back arching to reach higher.

• Back foot on a bench, front foot far enough forward that the shin stays near vertical.
• Lower straight down until the back knee is just above the floor.
• Drive up through the front heel. The single best stride builder here.

Common mistake: Standing too close to the bench, which jams the front knee forward.

Back foot on the chair. No weight needed.

• Hands just outside shoulder width, body in one straight line.
• Lower until the chest is a fist's height off the floor.
• Too hard? Put your hands on a bench — raise the hands, don't drop to your knees.

Common mistake: Head diving toward the floor ahead of the chest, or hips sagging.

Hands on the desk if the floor is too much.

• On your back, feet flat, drive through the heels and squeeze the glutes at the top.
• Ribs down — do not arch the back to get higher.
• Pause a second at the top of every rep.

Common mistake: Feeling it all in the hamstrings. Push through the heels and squeeze.

• Arms straight up, knees and hips bent to 90°.
• Press the lower back flat into the floor and keep it there the whole set.
• Slowly reach one arm overhead as the opposite leg straightens. Alternate.

Common mistake: The lower back arching off the floor. Shorten the range until it stays down.

• Elbow directly under the shoulder, feet stacked or staggered.
• Drive the bottom hip up so the body makes one straight line.
• Breathe normally the whole hold.

Common mistake: Hips sinking toward the floor, or rolling forward onto your chest.

• Back knee against a wall or couch, shin up the wall, front foot flat in a lunge.
• Squeeze the glute on the back-leg side and bring your chest upright until the front of the hip stretches.
• Too intense? Let the front knee sit lower and your hands rest on the front knee.

Common mistake: Arching the lower back instead of squeezing the glute.

• Sit with both knees bent to 90°: one leg in front of you, the other out to the side.
• Rotate both knees over to the other side, chest tall. Use your hands for support only if you need them.
• Go slowly and pause for a breath in each position.

Common mistake: Leaning way back or rounding the spine to get the knees over.