In a quadruped position with a staggered stance of hands and knees. Draw a rectangle with your hips. Right hand and right knee are close together. Left hand and left Knee are further apart than right hand/knee. Try toes tucked under foot, touching the floor. Try toes not tucked under or dorsal part of foot on floor

Alternate sides. In a seated position on a stability ball with a wide foot position, shift the hips and rotate the torso to reach posteriorly. Slide side to side on the ball to grab the can behind you. The Opposite hand is placed onto the outside of the bent knee.

Alternate sides. Start with one leg half-crossed underneath the extended leg and supported by one arm shift anteriorly rotating medially into a quarter-kneeling get up position. Get up off the ground onto one knee and return.

Alternate sides. In a wide stance, shift laterally side to side while simultaneously rotating and reaching posteriorly using the dowl for assistance. Drive the arm back as you slide from side to side.

Alternate sides. In a Z-sit position, transition to opposite side by rotating through the hips, hold and switch back. Switch from side to side keeping the feet on the ground.

Alternate sides. Step back into a transverse lunge reach low towards the foot with one arm and reach high with the opposite arm to open the torso.

Alternate Sides. Step in with an internally rotated foot. Squat, tips of fingers together, reach away from ankles. Step out with an externally rotated foot. Squat, tips of fingers together and reach away from ankles. Turn in and have a seat. Turn out and have a seat.