Dedicate extra time to this immersion when you want to spring into the day fully primed.
Dynamic Side Bends
Duration: 00:30
Sway side to side with dynamic bends to loosen your obliques and wake up your core.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Reach one arm overhead while you lean your torso to the opposite side.
- Return to center and flow to the other side, alternating in a smooth rhythm.
Tips
- Engage your core so the lower back stays supported.
- Move with control and focus on lengthening through the side body.
Adjustments
- Keep the bend shallower if flexibility is limited.
- Slow down the pace to stay balanced and precise.
Arm Circles
Duration: 00:30
Spin your arms through smooth circles to flood the shoulders with warmth before bigger efforts.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and stretch your arms straight out to the sides.
- Draw small forward circles with both arms, gradually letting the circles get bigger as the joints loosen.
- At the halfway point, reverse the direction and spin the circles backward with the same control.
Tips
- Keep shoulders relaxed away from your ears while you move.
- Move at a steady tempo so the rotator cuff muscles have time to engage.
Adjustments
- Bend your elbows slightly and keep the circles smaller if the shoulders feel tight.
Arm Swings
Duration: 00:30
Loosen the chest and back with rhythmic arm swings that feel almost like a hug every single rep.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms stretched out to the sides.
- Swing both arms forward to cross in front of your chest, alternating which arm lands on top.
- Open the arms back out wide and keep the movement flowing in a relaxed rhythm.
Tips
- Start slow to feel the stretch, then let the pace build as your shoulders warm up.
- Keep shoulders low and breathe steadily so the motion stays smooth.
Adjustments
- Shorten the swing if any tightness shows up in the chest or upper back.
Good Mornings
Duration: 00:30
Hinge through your hips with hands behind your head to stretch hamstrings and wake up your posterior chain.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and lace your fingers behind your head.
- Hinge forward at the hips, sending your seat back while keeping your spine long.
- Rise back to standing with control and repeat for your set.
Tips
- Maintain a neutral spine instead of rounding your back.
- Engage your core and keep a soft bend in the knees to protect your joints.
Adjustments
- Limit the depth of the hinge if your hamstrings feel tight.
- Rest hands on thighs for support when you need it.
Trunk Twist
Duration: 00:30
Stand tall and twist through your trunk to warm up your spine and core.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms extended at shoulder height.
- Engage your core and gently twist your upper body to one side, looking over your shoulder.
- Return to center and repeat on the other side in a smooth rhythm.
Tips
- Keep knees softly bent and hips facing forward.
Adjustments
- Keep your arms bent with hands on hips for a lighter option.
Shoulder Rolls
Duration: 00:30
Roll your shoulders to release tension and bring warmth into your upper back and neck.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Lift your shoulders up toward your ears, then roll them back and down in a circular motion.
- Repeat for several reps, then reverse the direction.
Tips
- Keep the motion smooth and fluid to avoid neck strain.
- Relax your neck and look forward while you move.
Adjustments
- Make smaller circles or simply lift and lower the shoulders if that feels better.
Neck Roll
Duration: 00:30
Roll your head gently side to side to release tension through your neck and shoulders.
Difficulty: Beginner
Instructions
- Sit tall with shoulders relaxed.
- Lower your chin toward your chest, then roll your head toward one shoulder so the ear hovers over it.
- Return through center and repeat toward the other shoulder, continuing in a slow rhythm.
Tips
- Move slowly to avoid strain or dizziness.
- Stop short of full circles to keep the neck happy.
Adjustments
- Keep the range of motion smaller if you experience discomfort.
Hip Circles
Duration: 00:30
Draw smooth circles with your hips to mobilize the pelvis and lower back before deeper work.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands resting on your hips.
- Slowly rotate your hips in a circular motion, tracing a wide circle in one direction.
- After several reps, switch directions to balance the movement.
Tips
- Keep your core engaged to support the lower back.
- Maintain soft knees rather than locking them out.
Adjustments
- Shrink the circle if your range of motion feels limited today.
Hamstring Scoops
Duration: 00:30
Sweep one leg forward and scoop through a hinge to stretch your hamstrings while warming the core.
Difficulty: Beginner
Instructions
- Stand tall with hands on your hips.
- Step one foot forward, planting the heel and lifting the toes.
- Hinge at the hips and sweep both hands down toward the front foot as if scooping up the floor.
- Return to standing and repeat before switching legs halfway through.
Tips
- Maintain a long spine instead of rounding your back.
- Brace your core to stay balanced during the hinge.
Adjustments
- Keep the hinge shallow if your hamstrings feel tight.
- Hold a wall or chair for balance support.
- Move slowly to stay in control of the stretch.
Gate Opener
Duration: 00:30
Swing your hip like you are stepping over a fence to lubricate the joint and fire up glute stabilizers.
Difficulty: Beginner
Instructions
- Stand beside a wall or chair and place your hand on it for balance.
- Shift weight into the leg closest to the support with a soft bend in the knee.
- Lift the opposite leg as if stepping over a gate, opening the hip outward before placing the foot back down.
- Reverse the motion to close the gate and continue flowing back and forth.
Tips
- Keep the standing leg active and upright to support the movement.
- Let the motion stay smooth and controlled rather than swinging wildly.
- Focus on moving from the hip joint while your torso stays steady.
Adjustments
- Lift the leg lower if opening wide feels challenging today.
Leg Swings
Duration: 00:30
Swing your leg front to back to warm up your hips and hamstrings before you crush your workout.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands on your hips or at your sides.
- Shift weight onto one leg and lift the other slightly off the floor.
- Swing the lifted leg forward and backward in a smooth, controlled motion, then switch legs halfway through.
Tips
- Keep a soft bend in the standing knee for balance.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range gradually.
Adjustments
- Hold onto a wall or chair if you need extra support.
Lateral Leg Swing
Duration: 00:30
Swing your leg side to side to free up your hips and prime them for deeper work.
Difficulty: Beginner
Instructions
- Stand tall with hands on your hips and shift weight onto one leg.
- Lift the opposite leg slightly off the floor and swing it out to the side, then across your body.
- Continue the smooth swings, then switch legs halfway through.
Tips
- Keep a slight bend in the standing knee to stay stable.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range as you warm up.
Adjustments
- Hold onto a wall or chair for extra balance support.
Dynamic Wide Leg Forward Fold
Duration: 00:30
Flow in and out of a wide-leg fold to lengthen hamstrings and decompress your lower back.
Difficulty: Beginner
Instructions
- Stand with a wide stance and hands on your hips.
- Hinge forward from your hips, lowering your torso toward the floor while keeping your spine long.
- Rise back up to standing and repeat in a smooth, controlled rhythm.
Tips
- Keep knees soft but active so the legs stay strong.
- Engage your core to protect the lower back.
- Let your neck stay in line with your spine as you fold.
Adjustments
- Limit the depth of the fold if hamstrings feel tight.
- Rest hands on blocks, a chair, or thighs for extra support.
- Add a slight knee bend if you need more space in the hamstrings.
Wide Leg Torso Circles
Duration: 00:30
Draw big circles with your torso while in a wide stance to mobilize your hips and lower back.
Difficulty: Beginner
Instructions
- Stand with feet wide and hands on your hips.
- Hinge at your hips and rotate your torso in a controlled circular pattern.
- Switch directions halfway through your set.
Tips
- Engage your core to support your lower back.
- Maintain a slight bend in your knees to protect your joints.
Adjustments
- Make smaller circles if a full range feels uncomfortable.
- Reduce how far you hinge forward if balance is a challenge.
Toe Touch Twist
Duration: 00:30
Combine a forward fold and twist to wake up your hamstrings, spine, and core.
Difficulty: Beginner
Instructions
- Stand with feet wide and arms extended to the sides.
- Hinge forward, rotating your torso to touch one foot with the opposite hand while the other arm reaches up.
- Return to standing and repeat to the other side.
Tips
- Keep your spine long rather than rounding.
- Engage your core and maintain a slight bend in your knees.
Adjustments
- Reach for your shin or knee instead of your foot if needed.
Standing Hip Openers
Duration: 00:30
Lift and open each hip while standing to warm up your glutes and improve balance.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart.
- Lift one foot and grab it with the opposite hand, letting the knee rotate outward.
- Release back to standing and alternate sides in a smooth rhythm.
Tips
- Keep your torso upright for balance.
- Move slowly to control the hip rotation.
- Maintain a soft bend in the standing knee.
Adjustments
- Hold onto a wall or chair for support.
- Use a smaller range of motion if flexibility is limited.
High Knee Twists
Duration: 00:30
Drive your knees high and twist through your torso to wake up your core and hips at the same time.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and hands laced behind your head.
- Lift one knee toward your chest while twisting your torso toward that knee.
- Lower back to start and switch sides, flowing in a controlled rhythm.
Tips
- Move with intention rather than rushing for speed.
- Keep your torso tall to stay balanced.
- Let the twist and knee drive happen together for fluid motion.
Adjustments
- Lift your knee lower if you are working on mobility or balance today.
Knee Circles
Duration: 00:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Ankle Circles
Duration: 00:30
Mobilize each ankle with slow, juicy circles that wake up balance and prep your feet for movement.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and hands resting by your sides or on your hips.
- Lift one foot just off the floor, pointing your toes gently downward.
- Draw slow circles with the lifted foot, letting the motion come from the ankle joint.
- After several reps, reverse the direction to balance the work.
Tips
- Engage your core so your torso stays steady while the ankle moves.
- Keep a soft bend in the standing knee to stay grounded.
- Move at a tempo that lets you feel every angle of the joint.
Adjustments
- Lightly touch a wall or chair if balance needs backup.
- Make smaller circles when the ankle feels stiff.
- Perform the same motion from a seated position if standing is not accessible today.
Wrist Circles
Duration: 00:30
Circle your wrists to warm up the joints and improve mobility before training.
Difficulty: Beginner
Instructions
- Hold your hands in front of your chest, elbows still.
- Draw slow circles with your wrists in one direction.
- After several reps, reverse the direction.
Tips
- Keep the movement smooth and controlled to avoid strain.
Adjustments
- Rest forearms on a table for support.
- Reduce range or slow down if your wrists feel tender.
Take a mindful inhale, smile, and attack your day with fresh energy.
