How to:

1. Start in a high plank, wrists stacked under the shoulders.

2. Step your right foot outside your right hand into a deep lunge. Left knee can stay lifted or rest on the mat.

3. Lower your right forearm toward the mat trying to touch your ankle with your elbow or if possible rest your whole forearm on the mat.

4. Hold for a few seconds, then rotate your chest to the right and reach your right arm up. Hold for a bit - that’s 1 rep.

5. Perform 6–8 reps, then switch sides.

How to:

1. Sit tall with your feet slightly wider than shoulder-width. Knees bent at 90 degrees.

2. Keep your chest upright, hands planted on the floor. Rotate your knees to one side simultaneously, moving from the hips. For an added challenge, keep your arms straight in front of you.

3. Bring the knees back to the starting position, then rotate to the other side - that’s 1 rep.

4. Complete 10 - 12 reps.

How to:

1. Start on all fours, hands under shoulders, knees under hips.

2. Cow (Inhale):
   – Inhale, drop the belly.
   – Lift the chest and tailbone.
   – Look forward or slightly up.

3. Cat (Exhale):
   – Exhale, round the spine.
   – Draw the belly button in.
   – Tuck the chin and relax the head down.

4. Complete 8 - 10 reps.

How to:

1. Start on all fours. Hands under shoulders, knees under hips.

2. Brace your core and keep a neutral spine.

3. Reach your right arm forward and extend your left leg back until both are parallel to the floor.

4. Return to the starting position - that’s 1 rep.

5. Perform 8–15 reps per side.

  How to:

   1. Start on all fours.

   2. Slowly widen your knees, keeping ankles in line with knees at about 90°.

   3. Lower down onto your forearms. Keep your feet flexed and inner knees and ankles on the floor.

   4. Gently shift your hips back toward your heels to deepen the inner-thigh stretch.

   5. Hold this position for 30-60 seconds.

How to:

1. Start on all fours. 

2. Bring the right arm down and thread it between your left hand and left knee, lowering your right shoulder toward the floor. Hold for 1 second, then return to start -  that’s 1 rep.

3. Complete 6 -8 reps by either doing one side first or alternating sides each time.

How to:

1. Start in a half-kneeling position. Left foot forward, knee bent. Right knee down under or slightly behind the hips, about 90°.

2. Step the left foot out to the side. Hands on hips or in front of the body. Shift your hips left and load into the left foot.

3. Hold for 1–2 seconds, then return to the starting position - that’s 1 rep.

4. Complete 8–12 reps, moving a little deeper each time. Then switch sides.

5. For an added challenge, hold a dumbell/kettlebell or something a little heavy.

How to:

1. Lie on your back with arms relaxed by your sides and legs straight.

2. Bend your left knee and place the foot flat on the floor.

3. Lift the right leg and place your right ankle on your left thigh.

4. Slowly drop both legs to the right until you reach the floor or your comfortable range. Return to the starting position - that's 1 rep.

5. Complete 10-12 reps per side.

How to:

1. Stand with feet slightly wider than hip-width. Drop into a deep squat.

2. Keep both heels down. Reach your left hand across to hold your right ankle.

3. Reach your right arm up toward the ceiling and rotate your chest to the right. Let your eyes follow the hand.  Return to the starting position -  that’s 1 rep.

4. Complete 8 -10 reps per side, alternating each time.

       How to:

     1. Stand 6–12 inches from the wall. Knees bent a little. Press low back, shoulder blades, and             head into the wall.

    2. Bring arms into a "W" position. Elbows and wrists against the wall.

    3. Slowly slide your arms up toward the ceiling without losing contact with the wall.

    4. Slowly lower your arms back down, squeezing your shoulder blades - that’s 1 rep.

    5. If your back arches, step your feet a bit further forward. Prioritize form over range.

    6. Perform 10–15 reps.