Aim to include one of each of the following sessions in your weekly training.
Mobility and core
This session requires only a broomstick/pole. If you have light dumbbells or a barbell, you can use these instead of the broomstick/pole for the relevant exercise but keep the load light and continue to focus on form.
Shoulder and hip conditioning
This session requires a resistance band. If you don’t have one all the exercises can be done without, just focus on activating the appropriate muscle group when performing them.