Low-Impact Conditioning Reset

Stand tall with your feet hip-width apart and your weight even across both feet. Draw your shoulders down and lengthen through the crown of your head. Rest your gaze on a fixed point on the wall ahead. Position yourself near a wall or chair if you'd like something to steady you.

1. Inhale — shift your weight onto your left foot and press it evenly into the floor.
2. Exhale — lift your right knee toward hip height, keeping your torso tall and your standing leg stable.
3. Lower the right foot and lift the left knee, alternating in a slow, steady march while your gaze stays on your fixed point and your breath stays even.
4. Keep the rhythm controlled, letting each foot settle onto the floor before the next lift.

• Keep your torso upright and tall; avoid leaning back as the knee rises.
• Rest your gaze on one fixed point ahead to hold your balance.
• Lift each knee only as high as you can while staying level through the hips.
• Keep a wall or chair within reach if needed until your rhythm feels secure.

Detailed step-by-step instructions for this exercise are coming soon. For now, the image above shows the start and end position.

Detailed step-by-step instructions for this exercise are coming soon. For now, the image above shows the start and end position.

Stand facing a sturdy step or box with your feet hip-width apart. Place one full foot flat on top of the step, with your knee bent and tracking over your toes. Stand tall with your chest lifted.

1. Inhale — set your weight into the foot on the step.
2. Exhale — press through that foot to stand up on top of the step, bringing your trailing foot up to meet it.
3. Inhale — step the same trailing foot back down with control, returning to the start.
4. Complete your reps, then lead with the other leg.

• Drive up mainly through the foot on the step, not by pushing off the floor.
• Keep the working knee tracking over your toes.
• Place your whole foot on the step so your heel stays supported.
• Lower with control rather than dropping off the step.

Stand tall with your feet hip-width apart and your weight balanced over the balls of your feet. Rest a hand on a wall or chair for balance if you like. Keep your legs straight without locking your knees.

1. Exhale — press through the balls of your feet to lift your heels, rising up as high as is comfortable.
2. Pause briefly at the top with your ankles fully extended.
3. Inhale — lower your heels back down with control to the start.

• Rise straight up through the balls of both feet.
• Pause at the top rather than bouncing at the bottom.
• Lower slowly and with control.
• Keep your ankles steady so they do not roll outward.

Stand tall near a wall, chair, or counter and rest one hand on it for balance. Set your feet hip-width apart with your weight settled onto the leg closest to the support. Lengthen through the crown of your head and keep your hips level.

1. Shift your weight fully onto your supporting leg, keeping a soft bend in that knee.
2. Exhale — lift your other leg out to the side, keeping it straight and the toes pointing forward.
3. Raise it to a comfortable height where your hips stay level, then pause briefly.
4. Inhale — lower the leg back down with control to meet the other foot.
5. Work through your repetitions, then turn around and work the other side.

• Lift the leg directly out to the side, not forward — keep your toes pointing ahead.
• Keep both hips level and your torso upright; don't lean toward the support to gain height.
• Let the outer hip do the work rather than swinging the leg up with momentum.
• Keep your standing knee soft and your core gently engaged for balance.

Stand with your back against a wall and step your feet forward about hip-width apart. Slide your back down the wall until your hips and knees bend to roughly right angles, with your knees stacked over your ankles. Rest your back flat against the wall and let your arms hang or rest lightly on your thighs.

1. Settle into the position with your thighs parallel to the floor, or to a height that suits you, and your shins vertical.
2. Press your back and shoulders flat into the wall and set your weight through your heels and mid-feet.
3. Hold the position, breathing steadily and evenly throughout.

• Keep your knees stacked over your ankles, not drifting past your toes.
• Press your lower back flat against the wall.
• Keep your weight in your heels and mid-feet.
• Breathe steadily rather than holding your breath.