BodyBeats

Hinge Monday

12–15 min Quick Full Body Low Intensity

An optional Monday opener. March, Cat-Cow, hip circles, Good Mornings, Wall Push-Ups, Glute Bridges, and Shoulder Blade Squeezes. No kit. One pass counts. Skip any week you want.

How it runs. Easy warm-up, then one quiet pass through the strength moves. About forty seconds each. A second pass only if the first felt quiet.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

60 seconds

Easy march. Soft knees. Let the arms swing. No bounce.

Option. Tiny steps count. Hold a chair if balance feels unsure.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps
  1. 1

    Stand tall with soft knees and relaxed shoulders.

  2. 2

    Lift one knee to a comfortable height while swinging the opposite arm forward.

  3. 3

    Alternate sides in a steady, rhythmic march.

  4. 4

    Keep the torso upright and breathe naturally.

  5. 5

    Stay light on your feet — no stomping.

Marching in Place

  • Gently raises heart rate and body temperature
  • Wakes up the hips and coordination without impact
  • Classic starting move that feels welcoming, never punishing

Marching in Place

Full body

Move type

Cardio

Targets

Hip flexors Conditioning
Another way

2 Cat-Cow

30 seconds

On all fours, round the back gently, then open the chest. Soft neck. Easy breath.

Option. Smaller rocks count. Seated cat-cow if the floor is awkward today.

Show the steps
  1. 1

    Start on all fours with hands under shoulders and knees under hips.

  2. 2

    Round your back upward and tuck your chin (Cat).

  3. 3

    Then dip your belly down and lift your head and tailbone (Cow).

  4. 4

    Move slowly with your breath.

  5. 5

    Flow smoothly between the two positions.

  6. 6

    Repeat for several breaths.

Cat-Cow

  • Mobilizes your entire spine and releases tension
  • Feels like a gentle massage for your back
  • Perfect way to start or end any session

Cat-Cow

Core

Move type

Mobility

Targets

Spinal mobility Lower back
Another way

3 Hip Circles

30 seconds

Slow circles. Both ways. Hold a chair if you want it.

Option. Smaller circles if the lower back feels sensitive.

Stop if. The low back pinches or the hips twist.

Show the steps
  1. 1

    Stand with feet shoulder-width apart, soft knees, hands on hips or out to the sides.

  2. 2

    Circle your hips slowly in one direction, keeping the upper body relatively still.

  3. 3

    Make the circles as large and smooth as feels good.

  4. 4

    After several circles, reverse direction.

  5. 5

    Breathe and keep the movement fluid.

Hip Circles

  • Wakes up the hips and lower back after sitting
  • Prepares the pelvis for squatting and hinging patterns
  • Feels playful and retro — like warming up for an 80s dance class

Hip Circles

Lower body Core

Move type

Mobility

Targets

Hip flexors Lower back
Another way

Main

4 Good Mornings

40 seconds

Soft knees. Push the hips back, keep the chest tall, then stand by squeezing the glutes. Hands on the thighs or behind the head.

Option. Tiny hinge only. Stop before the back rounds. Hands on a chair for balance. Swap to Glute Bridges if standing feels sticky.

Show the steps
  1. 1

    Stand tall with feet hip-width, soft knees.

  2. 2

    Place hands behind your head or hold dumbbells at chest.

  3. 3

    Hinge at your hips, pushing your butt back.

  4. 4

    Keep your back flat and chest proud.

  5. 5

    Lower until you feel a hamstring stretch.

  6. 6

    Drive back up by squeezing your glutes.

Good Mornings

  • Strengthens hamstrings, glutes and lower back
  • Improves hip hinge pattern for safe lifting
  • Makes your posterior chain feel bulletproof

Good Mornings

Lower body Core

Move type

Strength Mobility

Targets

Hamstrings Glutes Lower back
Another way

5 Wall Push-Ups

40 seconds

Hands on the wall at chest height. Lean in, press away. Body in one line.

Option. Stand closer to the wall to make it easier. Step back a little only when that feels quiet.

Stop if. A wrist, elbow, or shoulder pinches.

Show the steps
  1. 1

    Stand facing a wall with feet hip-width apart.

  2. 2

    Place hands on the wall at chest height, shoulder-width apart.

  3. 3

    Lean your chest toward the wall by bending your elbows.

  4. 4

    Keep your body in a straight line.

  5. 5

    Push back to starting position.

  6. 6

    Breathe in as you lean, out as you push.

Wall Push-Ups

  • The perfect first push-up variation for total beginners
  • Builds chest, arms and confidence safely
  • Zero equipment, maximum kindness to your body

Wall Push-Ups

Upper body

Move type

Strength Stability

Targets

Chest Shoulders Triceps
Another way

6 Glute Bridges

40 seconds

On your back, feet flat, lift the hips by squeezing the glutes, then lower with control.

Option. Smaller range if the low back complains. Hold the top for one breath when that feels quiet.

Show the steps
  1. 1

    Lie on your back with knees bent and feet flat, hip-width. Arms by your sides, palms down.

  2. 2

    Gently tuck the pelvis so the low back kisses the floor. Soft brace. Soft ribs.

  3. 3

    Press through the heels and squeeze the glutes to lift the hips. Stop when knees, hips, and shoulders form a quiet line — do not chase extra height with the low back.

  4. 4

    Hold one breath at the top if the back stays quiet, then lower under control.

  5. 5

    Keep the knees tracking over the middle toes. Match both sides.

  6. 6

    Shorten the range or put both feet down the moment the low back takes over or a hamstring complains.

Glute Bridges

  • Wakes up the glutes and teaches hip extension without dumping into the low back
  • Scales from a short quiet bridge to loaded or single-leg work
  • Supports hinge days, comebacks, and return sessions that need honest floor hip drive

Glute Bridges

Lower body

Move type

Strength

Targets

Glutes Hamstrings Lower back
Another way

7 Shoulder Blade Squeezes

30 seconds

Stand or sit tall. Draw the shoulder blades together gently, pause, release. Soft neck.

Option. Tiny squeezes count. Skip if a shoulder pinches.

Stop if. The neck takes over or a shoulder pinches.

Show the steps
  1. 1

    Sit or stand tall with arms relaxed by your sides.

  2. 2

    Squeeze your shoulder blades together as if pinching a pencil.

  3. 3

    Hold for three seconds.

  4. 4

    Release slowly.

  5. 5

    Keep shoulders down away from your ears.

  6. 6

    Repeat with smooth rhythm.

Shoulder Blade Squeezes

  • Strengthens upper back and opens chest
  • Combats forward shoulder posture
  • Tiny move that makes a huge difference in how you carry yourself

Shoulder Blade Squeezes

Upper body

Move type

Strength Mobility

Targets

Back Posture Shoulders
Another way

Breathe between moves. Shorten or skip anything that does not feel good today. One pass is a complete session.

Opening soon. Get a note when it's ready.

We'll only email you about the launch.

Just turn up.

The exercises on this website are general fitness ideas, not medical advice. Listen to your body, ease off if something feels sharp or wrong, and stop if you feel dizzy, faint, or short of breath. Talk to a doctor if you have any concerns.

© 2026 Body Beats by Vincent Ritter

You showed up. That's the win.

Come back when you're ready. No rush.

More sessions to try

Finding one…