Warm Up Flow

There are a couple of ways to approach this! You can treat this as a “Flow” and perform 1 to 3 reps of each before moving into the next movement, so that you ‘flow’ through it quickly and go through for 3 to 5 rounds as a mini movement session. Or you can go through 5 to 10 reps of everything 1 time as a warm up for a longer workout.¬† This can also serve well and cool down post workout.

Cat Cows

Create a quadruped position by squaring up your hands under your shoulder and your knees under your hips. Push your middle back up towards the ceiling, then allow your tummy to come down towards the floor while creating a sway or arch in your back.

T-Spine Rotations

Also in a quadruped position, place one hand behind your head, bending your elbow. Reach just your elbow underneath your body, then reach back out pointing your elbow towards the ceiling and allowing your upper body and eyes to follow. Keep the rest of your body relatively still.

Spiderman w/ Reach

Starting in a plank position from toes and hands, bring one foot forward place your whole foot flat into the ground, landing it right next to your hand. Take that same hand and reach towards the ceiling, allowing your body to turn and your eyes to follow your hands.

Ankle mobilizations 

From a kneeling position, place one foot out the side and firming plant your whole foot into the ground. If starting on your right foot, take your left hand and place it on the heel or your foot or shoe, helping to hold it in place on the floor. Do not allow your heel to lift and you move your knee forward and back, forcing your ankle to work on dorsiflexion(and mobilizing your ankle complex)

Bearcrawl HOLD to Downward Dog

Quadruped position, lift knees off of the floor so that you are just on hands and toes. Push your hips back and high up, bringing your head towards the floor, your chest towards the front of your legs/knees. Keep your heels planted and feel a stretch through your back and back of legs/calves.