Roll out of bed and run through this primer to shake off sleep and feel ready for action.
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.
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.
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.
Take a deep breath, smile, and step into your day energized.
