Start in an all 4 position Reach one hand under your body as far as you can Then open up towards the ceiling Repeat

Start in a tall standing position Reach hands to floor and walk out into a push up position Bring your right foot to the outside of your right hand Then open your right hand up and point it to the ceiling Switch sides and repeat Walk back in on hands Repeat

Lateral Shuffle to floor tap

- Set up in tall plank/push up position - Push the floor away with your arms and tuck your hips under - Slow inhale through the nose for a 4 count - Slow exhale through the mouth for a 4 count (imagine you are fogging up a mirror)

- Set up in a kneeling position feet should width apart -Hold the support on the side with the leg back - Push evenly through your legs to drive up to a split stance position - Hold, then control back down to your start position.

Start in a tall standing position Reach hands towards the floor as far as you can without bending at the knee Walk hands out into a push up position Keeping the hips as still as possible, reach and tap opposite shoulder Once you have completed the taps, walk your hands back in and stand Repeat

Recovery breathing protocol