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Here’s a list of movements that I like to use after freeing up some mobility with a reset exercise.

This is designed to just make you feel good. You should feel a little tightness in your abdomen and freedom in your arms and legs when you’ve completed it.

A1) Rockback With Abs

  • 1 sets of 8 reps
  • Rest: 0
  • ISO tempo

Reps = # of breaths; keep hips tucked to feel lower, outer abdominals throughout

A2) Rocking

  • 1 sets of 20 reps
  • Rest: 0
  • DYN tempo

Keep hips tucked to feel lower, outer abdominals throughout

A3) Supine Knee-to-Elbow Rolling

  • 1 sets of 10 reps
  • Rest: 0
  • 101 tempo

Keep contact between knee and elbow; boost up with a block if needed

A4) Plank with Even Hands

  • 1 sets of 8 reps
  • Rest: 0
  • ISO tempo

Reps = # of breaths

A5) Inchworm

  • 1 sets of 20 reps
  • Rest: 0
  • 1010 tempo

20 steps; keep hips tucked gently

A6) Bear Walk

  • 1 sets of 20 reps
  • Rest: 0
  • 2010 tempo

20 steps; keep hips tucked gently

A7) March

  • 1 sets of 20 reps
  • Rest: 0
  • 2010 tempo

20 steps; straight leg stays straight

A8) Lunge with Outside Heel Tap

  • 1 sets of 20 reps
  • Rest: 0
  • 2010 tempo

Front foot stays flat