MOVEMENT PREP

Complete the following sequence as a mobility-enhancing warm-up before every workout

Cat Cow x 20

• Start on all fours with your spine neutral.

• Slowly arch your spine and lift your chest, while lowering your stomach towards the ground.

• Draw your stomach toward your spine to round back towards the ceiling.

Long Lunge with Arm Stretch x 10 (each side)

• Start in a low lunge position with your right foot forward and left hand close to the floor, with the right arm extended.

• Turn your right foot so your toes point out, and open your hip by pressing the front knee out.

• Slowly move your right arm overhead, and then down to return back to the starting position.

Thread the Needle x 10 (each side)

• Start on all fours.

• Release one arm and lift it out to the side, keeping your abs braced.

• Glide the moving arm back down and under your supporting arm, twisting your torso to reach as far away as possible.

• Your moving shoulder should finish near the floor.

• Reverse the movement, then repeat.