October 7th - Full Body Foundation

- Place your hands behind your head, keep your chin tucked into your chest, and exhale as you hinge at the hips
- Send your hips backwards and upper body forward while keeping a flat back
- Stop when your chest is nearly parallel to the floor. Inhale as you stand back up
- Repeat for 60 seconds

- Raise elbows to shoulder level and bend forward with flat back and chest parallel to floor
- Holding the hinged position and while maintaining the arms bent, bring arms in front of you
- Then squeeze the shoulder blades to bring arms back to shoulder level
- Repeat move for 60 seconds

- Stand with your feet pointed forward at a wide stance
- Slowly lunge to the left side while bending the knee over the toe
- Reach your right hand down flat on the ground right next to the arch of your left foot, and slowly rotate the left hand up to the sky
- Hold the position for 5 seconds focusing on your breathing
- Alternate sides for 60 seconds total

- Start in a standing position
- Reach arms overhead as you inhale
- Exhale and hinge forward touch hands to floor and walk the hands 4 steps to a high plank
- Walk hands back to feet and repeat for 60 seconds

- Step your left foot forward outside of your left hand and bend forward
- Extend left arm to the sky
- Pull the naval in toward the spine and look up at the left hand
- Hold for 30 seconds

- Step your right foot forward outside of your right hand and bend forward
- Extend right arm to the sky
- Pull the naval in toward the spine and look up at the right hand
- Hold for 30 seconds

- Place your hands behind your head, keep your chin tucked into your chest, and exhale as you hinge at the hips
- Send your hips backwards and upper body forward while keeping a flat back
- Stop when your chest is nearly parallel to the floor. Inhale as you stand back up
- Repeat for 60 seconds

- Raise elbows to shoulder level and bend forward with flat back and chest parallel to floor
- Holding the hinged position and while maintaining the arms bent, bring arms in front of you
- Then squeeze the shoulder blades to bring arms back to shoulder level
- Repeat move for 60 seconds

- Stand with your feet pointed forward at a wide stance
- Slowly lunge to the left side while bending the knee over the toe
- Reach your right hand down flat on the ground right next to the arch of your left foot, and slowly rotate the left hand up to the sky
- Hold the position for 5 seconds focusing on your breathing
- Alternate sides for 60 seconds total

- Start in a standing position
- Reach arms overhead as you inhale
- Exhale and hinge forward touch hands to floor and walk the hands 4 steps to a high plank
- Walk hands back to feet and repeat for 60 seconds

- Step your left foot forward outside of your left hand and bend forward
- Extend left arm to the sky
- Pull the naval in toward the spine and look up at the left hand
- Hold for 30 seconds

- Step your right foot forward outside of your right hand and bend forward
- Extend right arm to the sky
- Pull the naval in toward the spine and look up at the right hand
- Hold for 30 seconds

- Place your hands behind your head, keep your chin tucked into your chest, and exhale as you hinge at the hips
- Send your hips backwards and upper body forward while keeping a flat back
- Stop when your chest is nearly parallel to the floor. Inhale as you stand back up
- Repeat for 60 seconds

- Raise elbows to shoulder level and bend forward with flat back and chest parallel to floor
- Holding the hinged position and while maintaining the arms bent, bring arms in front of you
- Then squeeze the shoulder blades to bring arms back to shoulder level
- Repeat move for 60 seconds

- Stand with your feet pointed forward at a wide stance
- Slowly lunge to the left side while bending the knee over the toe
- Reach your right hand down flat on the ground right next to the arch of your left foot, and slowly rotate the left hand up to the sky
- Hold the position for 5 seconds focusing on your breathing
- Alternate sides for 60 seconds total

- Start in a standing position
- Reach arms overhead as you inhale
- Exhale and hinge forward touch hands to floor and walk the hands 4 steps to a high plank
- Walk hands back to feet and repeat for 60 seconds

- Step your left foot forward outside of your left hand and bend forward
- Extend left arm to the sky
- Pull the naval in toward the spine and look up at the left hand
- Hold for 30 seconds