Step and lunge lateral, step, and lunge transverse, extend the DB’s deep into the lunge. Step in different directions as you reach the DB’s to the ground.

Foam Roller, palms or knuckles.

In a prone “frog” position, shift your weight to one side using your hand to support the body, at the same time externally rotate the leg away. Get low like a frog, reach, and rotate out.

Keep feet on the ground. Fix eyes on a spot for body movement with fixed head.

Leaning into a wall with one arm extend the opposite through your shoulder. Tilt your body like a leaning tower, raise your arm straight up.

Keep a really wide stance and sit down as low as you can by bending the knees. As though a cable is attached to your tail let it pull you vertical towards the earth core.

Contract the chest and keep torso tight. Push the earth down.

Hinge the hips back towards the wall behind you. Keep your tail in the air. Drive the elbows to the sky.

Reach with foot and absorb with the hips. Push the ground away from you to return.

Stand tall, holding DB’s with arms slightly pronated inward, elevate the arms while supinating outwards. Lift the DB’s up and away from the body

Squeeze the biceps as you lift DB’s.

Tummy to thighs

Take 3 breaths per minute while holding this posture. Hold posture as long as possible before becoming too uncomfortable.