In a kneeling position, subtly shift hips forward maintaining length through spine. Release gently and step kneeling leg in to a mobility squat w/ the option to gently press knees outward using elbows.

Start in Figure 4 Position with knees flexed at approximately 90 degrees. Rotate whole body to other direction so other leg will be further out, lift through the hips, and reach as if you were a spiral. This movement helps lengthen the outside of the hips and through the side of the upper body, while also switching on glutes as well as the inner and outer thigh.

Start with feet about hip width apart. Shift hips over heels while simultaneously reaching to the outside of one foot with the opposite arm. The same side arm with reach upwards as you rotate and the other knee will soften. As you come back in to starting position, step through with the foot that was reached towards and reach overhead. This movement mobilizes the lower and upper body, with a strong emphasis on hips and shoulders.

Start with feet under hip bones and arms extended holding weight. Jump out to a squat and reaching for ground while maintaining length in spine. If you find that a certain depth in the squat causes the spine round, find a more shallow position that permits long spine. Jump back in to start position. This movement mobilizes hips, knees, and ankles, while also using explosive elements to provide a stimulus to additional muslce fibers. Can also help increase body temperature and heart rate.