Standing Roll-down

  • Stand with feet parallel, hip-distance apart.
  • Inhale, then exhale while extending arms up and reaching through upper back.
  • Inhale, then exhale and slowly roll down toward the floor one vertebrae at a time.
  • Sit back as if sitting in a chair before reaching up and lifting heels.
  • Return to standing.


Dynamic Core Plank Series

  • Walk hands out to plank position.
  • Engage your abs to draw right knee into chest.
  • Extend leg back, pointing toes to the ceiling and engaging glutes and hamstrings.
  • Repeat for 5 reps.
  • Then, bring right knee to left shoulder in the same manner for 5 reps.
  • Finally, bring right knee to right shoulder in the same manner for 5 reps.
  • Repeat entire series on the other leg.
  • To modify, lower knees to floor and limit leg range of motion.


Thigh Stretch

  • Kneel on the floor with knees directly under hips, feet touching.
  • Hinge upper body back about 45 degrees, engaging abs, glutes, and feet while maintaining a straight line from head to knees.
  • Return to the starting position.
  • For more challenge, sustain the hinge position and lower and lift your arms 10 times.


Kneeling Side Kick

  • From kneeling, lower left hand to the ground and extend opposite right out, holding right hand behind head.
  • Lift right leg to hip height, then lower for 10 reps.
  • Then hold leg at hip height and rotate leg in small circles for 10 reps.
  • To modify, lie on side instead of kneeling.


Double-leg Stretch

  • Lie faceup.
  • Curl up to raise shoulders slightly and engage abdominals to support lower back./li>
  • Extend arms by ears and raise legs to a 45-degree angle from the floor.
  • Circle arms around and hug knees into chest.
  • To modify, keep legs at a 90-degree angle and rest head.
  • For more of a challenge, add leg beats, scissoring legs on top of each other for 5 beats with each extension.

10 to 15 REPS