1. Leg overs

• Arms out to the side
• Knees and hips at 90 degrees
• Lowering side to side

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2. LEG OVER SCISSORS

• Same as leg overs but extending top leg out to the side
• Bottom leg long

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3. CAT-COWS

• Hands and knees trying to arch back as high as you can
• Extend by looking up

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4. SHOULDER RETRACTION

• Keep arms straight
• Let shoulder blades sink back and together

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5. ROCK BACK ROTATION

• Extend one leg back and then reach long
• Come back up and reach the opposite arm under and then up tall

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6. TRIANGLE POSE

• Lunge position reaching for front foot
• Rotate side to side

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7. ½ SQUAT TOE TOUCH

• Sit back keeping back straight while not letting knees move forward at all
• Reach down and touch toes without knees or bottom moving

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8. ½ SQUAT HIP MOBILITY

• Bring knees in together and out to the sides

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9. DRINKING BIRD

• Reach one leg back while reaching down to touch toes

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10. DEEP SQUAT

• Keep heels on the ground and sit down into a low squat

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11. SHOULDER MOBILITY

• Draw big circles using arms turning out to the side and in

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12. EXTENSION LUNGE

• Lunge position then reaching arms up and arching back

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13. COBRA POSE

• Lie face down
• Squeeze glutes and draw belly button in as you arch up to look at the roof

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