Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.

Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.

2-4 Rounds

(1) Marching 1 Arm Overhead or at Side with 5-15lbs, 20-40 reps each arm.

• Hold 1 arm overhead, fully extended at shoulder and elbow. Can also be held at your side.

• Raise knee above hip, watch for forward head and collapsing, keep tall.

• If feeling restricted in your shoulder holding the weight over head, massage your chest and lat area prior.

(2) Elevated Bird Dog Rows 8-10 reps with 10-20lbs

• Don’t rush through these. Practice feeling the engagement of your core as you build tension.

• Hold end range of motion for 5-10 seconds.

• Watch for heel higher than hip and an increased arch in lower back. Look at the floor.

(3) Dead Bugs 8-10 repetitions with Bands & Medicine Ball, holding each 5-10 seconds

• Medium resistance band and 4-8lb med ball. Wrap a mini band around feet, keep feet hip width apart.

• Reach med ball behind head, straight arms, while extending 1 leg, hold. Keep lower back neutral.

• Move slowly, hold end range of motion for 5+ seconds.

(4) Single Leg Glute Bridges with Foot on Medicine Ball 8-12 repetitions

• Place foot on a dense medicine ball, stabilize the ball as you drive through your glute with light activation of hamstring.

• Watch for arching of lower back. Keep ribs down.

(5) Inverted Pull-ups 5-20 reps using TRX or Barbell

• Use a pull-up bar between door frame, TRX, squat rack barbell, rings, etc.

• Focus on moving controlled, pausing at the top for 1-3 seconds, then slowly lowering.

(6) Bear Crawls Side to Side 30-60 seconds

• From all fours, elevate knees a couple inches off the floor, shoulders stay packed, core engaged.

• Move slowly from side to side, imagine a pail of water on your back and you don’t want to spill a drop.

(7) Stand Ups to Balance 8-12 repetitions holding 5-20lb medicine ball or weight

• Don’t rush, move slow, feel every degree of the concentric and eccentric phase.

• Watch for momentum. Make sure knee rests on floor.