September 23rd - Put Your Back & Hips Into It

- Lie down in a prone position
- While keeping your chest in contact with the ground, cross left leg behind right side of your body
- Hold the position for 5 seconds
- Repeat move for 30 seconds

- Lie down in a prone position
- While keeping your chest in contact with the ground, cross right leg behind left side of your body
- Hold the position for 5 seconds
- Repeat move for 30 seconds

- Rotate knees down to floor towards left side at 90 degree angle
- To increase stretch, gently lean forward
- Hold for 30 seconds

- Rotate knees down to floor towards right side at 90 degree angle
- To increase stretch, gently lean forward
- Hold for 30 seconds

- Start with left knee up and bent at 90 degree angle
- Right leg on floor bent behind at 90 degree angle
- Lean forward and hold for 5 seconds
- Repeat move for 30 seconds

- Start with right knee up and bent at 90 degree angle
- Left leg on floor bent behind at 90 degree angle
- Lean forward and hold for 5 seconds
- Repeat move for 30 seconds

- While lying in a prone position, extend your arms out to the side
- Raise both arms and squeeze your shoulder blades for full contraction
- Hold the position for 3-5 seconds
- Repeat move for 60 seconds

- Stay in squatted position
- Rotate torso towards left side and raise left arm high to the sky
- Hold for 2-4 seconds then alternate same sequence for other side
- Repeat for 60 seconds

- Lie down in a prone position
- While keeping your chest in contact with the ground, cross left leg behind right side of your body
- Hold the position for 5 seconds
- Repeat move for 30 seconds

- Lie down in a prone position
- While keeping your chest in contact with the ground, cross right leg behind left side of your body
- Hold the position for 5 seconds
- Repeat move for 30 seconds

- Rotate knees down to floor towards left side at 90 degree angle
- To increase stretch, gently lean forward
- Hold for 30 seconds

- Rotate knees down to floor towards right side at 90 degree angle
- To increase stretch, gently lean forward
- Hold for 30 seconds

- Start with left knee up and bent at 90 degree angle
- Right leg on floor bent behind at 90 degree angle
- Lean forward and hold for 5 seconds
- Repeat move for 30 seconds

- Start with right knee up and bent at 90 degree angle
- Left leg on floor bent behind at 90 degree angle
- Lean forward and hold for 5 seconds
- Repeat move for 30 seconds

- While lying in a prone position, extend your arms out to the side
- Raise both arms and squeeze your shoulder blades for full contraction
- Hold the position for 3-5 seconds
- Repeat move for 60 seconds

- Stay in squatted position
- Rotate torso towards left side and raise left arm high to the sky
- Hold for 2-4 seconds then alternate same sequence for other side
- Repeat for 60 seconds

- Lie down in a prone position
- While keeping your chest in contact with the ground, cross left leg behind right side of your body
- Hold the position for 5 seconds
- Repeat move for 30 seconds

- Lie down in a prone position
- While keeping your chest in contact with the ground, cross right leg behind left side of your body
- Hold the position for 5 seconds
- Repeat move for 30 seconds

- Rotate knees down to floor towards left side at 90 degree angle
- To increase stretch, gently lean forward
- Hold for 30 seconds

- Rotate knees down to floor towards right side at 90 degree angle
- To increase stretch, gently lean forward
- Hold for 30 seconds

- Start with left knee up and bent at 90 degree angle
- Right leg on floor bent behind at 90 degree angle
- Lean forward and hold for 5 seconds
- Repeat move for 30 seconds

- Start with right knee up and bent at 90 degree angle
- Left leg on floor bent behind at 90 degree angle
- Lean forward and hold for 5 seconds
- Repeat move for 30 seconds

- While lying in a prone position, extend your arms out to the side
- Raise both arms and squeeze your shoulder blades for full contraction
- Hold the position for 3-5 seconds
- Repeat move for 60 seconds