1. Standing meditation: 3min

2. Up & downs: 2min

3. Ball pick-ups: 2min
   *Can use anything that can easily be set or dropped down without breaking or rolling/bouncing away

*All can be done with any mix of linear or over/under-rotations

1. Low flow (free-form): 2min

2. Standing knee raises: 12 / leg

1. Front/outer ankle + foot stretch: 20sec
   

2. Single-leg balance (eyes closed): 40sec / leg (opposite foot can assist as much as necessary)
   

3. Calf raises: 10x with 2sec pause in stretch of each rep
   

4. Overhead arm raises: 2lbs DB’s x 15
   

5. Deep squat (holding 10lbs plate): 30sec hold
   

6. Tibialis raises (against wall): 10x with 1sec pauses
   

7. Duck Walk: 12 steps (6/leg)

*B = Breaths (ex: 5B = 5 breaths per hold)
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1. Standing pike: 1min slow release

2. Deep squat (10lbs plate): 30sec

3. Side bend (standing): 1 × 5B / side

4. Back bend: 1 × 5B

5. Kneeling hip flexor stretch: 1 × 5B / side

6. Practical daily movement: Pick up laundry basket once, wear backpack for 2min walk, or other similar (but not intense) household movement that has been avoided

1. Knee push-up negative: slowly lower for 10sec, then hold for 5sec right before setting down on ground to end rep

2. Kettlebell Pick-up Squat (same as what we do with yellow sand bag): 15lbs x 10 (2sec pauses)

3. Shoulder extensions: 2lbs DB’s x 12

4. Pikes: 5lbs DB’s x 12

5. Rock-ups: 12x

1. Knee push-ups: 5x (as smooth as possible)

2. Kettlebell Pick-up Squat: 15lbs x 10 (2sec pauses)

3. Pikes: 5lbs DB’s x 12

4. Rock-ups: 12x

1. Kneeling overhead press: 5lbs x 15 / arm

2. Split squat: 12” step x 10 or 7-9” step x 5 (2sec hold either way)

3. Shoulder extensions: 2lbs DB’s x 10

4. Pikes: 5lbs DB’s x 12

1. Auto-shake:

   A) 5B pre-stretch
   B) 10B shake
   C) 10B lying relaxation

2. Supine twist: 5B / side

3. Supine meditation: 5min