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Core & mobility

Teens 13–17 · 15 min

A quick mid-week reset. A stronger core and looser hips make everything else — sport, gym, sitting through class — feel easier.

The exercises

1

Dead bug

8 per side

Lower back stays glued to the floor.

2

Bird dog

8 per side

Opposite arm and leg — no wobbling hips.

3

Side plank

20–30 sec per side

Hips up, body in one line.

4

Superman

10 slow lifts

Lift arms and legs, hold a second, lower gently.

5

Hip flexor stretch

30 sec per side

Tall chest, gentle push forward — feel the front of the hip.

Good to know

This one doubles as a recovery session — great the day after a hard practice.