Description:
Start with your feet about hip width apart. Reach as high as you can overhead. Then, bend over touching your hips, knees, and toes. Hold the stretch at your toes for a few breaths. Try to keep your knees straight. If you don't have the flexibility to touch your toes, you can bend your knees as much as you need to allow this. Bring your hands back to overhead to complete repetition. Ten total touches for one warm up round.

Description:
Make a straight line from your head to your feet. Activate your shoulders. Separate feet slightly. Draw navel in. Curve spine slightly. Stabilize pelvis and keep hips up, do not dip. Activate your core for the entire set duration. Perform them on your forearms for a good modification.

Description:
Hands are just outside shoulder width. Keep your shoulders packed in and draw a straight line from the top of your head to the bottom of your feet. In the bottom position, the chest is all the way to the ground. Keep your elbows in.

Description:
Stand with feet hips width apart. Step forward with the right leg, sink downwards. Keep feet straight ahead. Load hips, not knees, stabilize pelvis. Lunges are all about loading your hips. Be sure to load the heel on the front leg. Keep your shoulders over hips. Return to start position for one repetition. Repeat on the other side.

Description:
The single-arm dumbbell row is done using a bench and one dumbbell or milk jug. Place your right knee and hand on the bench while keeping your left leg straight with your foot on the floor. Hold the dumbbell in your left hand and extend your arm straight down. Slowly begin to lift the dumbbell toward your ribs by bending your elbow upward toward the ceiling. Your arm should be close to your body throughout the exercise. Lower the dumbbell until your arm is extended and repeat.

Description:
Sit up: From the seated position roll down one vertebra at a time. On the way up you can trace your hands along your thighs. Knees slightly bent and fist width apart. Shoulders are down the spine and away from ears. Exhale on the way up, inhale on the way down. Avoid jerking and swinging.

Description:
Stand against the wall with your feet about six inches away from the wall. Make sure your butt, shoulder blades, and the back of your head are touching. Raise your arms straight over your head and bend your elbows slightly. Try to keep your shoulders, elbows, wrists, and the back of your hands against the wall. If you can't keep all points touching, start with the elbows touching and then work on keeping the other points touching later. Slowly lower about 90 degrees and raise your arms in an arc like you're making snow angels while keeping your butt, shoulder blades, back of your head, and elbows, and the back of your hands against the wall.

Description:
Link your fingers together at eye level, arms straight, and palms facing away from your body. Go into a lunge, with your rear knee on the floor, raise your arms over your head, and really stretch your hip flexors, and shoulders. Hold for 15 - 30 seconds. Switch legs.

Description:
The step up works the glutes and hamstrings and is great for balance. Use a box, stair or low bench and if you are just starting out do this near a wall or hand railing to aid in balance. Make sure your foot is pointed forward or turned slightly inward when on top of the step. Drive off the heel of your foot and extend the hip and knee. You should be in a standing position, with feet hip width apart at the top of the step. Come down in a controlled manner. Alternate legs or work the same leg in one set. A set of 10 is five repetitions on each leg.

Description:
Set up with a stance at shoulder width and full extension at hips and knees. Execute the movement by keeping your weight on your heels, maintaining the normal lumbar curve. Keep your chest up. Butt travels back and down. Break Parallel. Bottom of the squat is achieved when the hip crease is below the top of the knee cap.

Description:
Start in a push-up position and step your right foot up to your right hand, or as close as you can get to your right hand. Drop your right elbow towards the ground and lower your hips towards the ground. You should be up on the ball of your back foot and the front foot should be flat. If the balance is difficult, setup with a chair, and as you move your foot forward, hold the chair for support and go as far forward as possible. Repeat on the left side.

Description:
Start by taking a wide grip on a broom handle or PVC pipe and hold it out in front of you. Then begin passing it in an arc overhead from the front to the back. If you meet any resistance, you can stop at that point and bring the broom handle back to the starting position. A wide grip is easier, so start there. Use "active shoulders," by pushing your shoulders up towards your ears, while moving through the overhead position.

Description:
Hold a dumbbell in your right hand at shoulder-level with your palm facing forward. Press the dumbbell overhead until your arm is fully extended. Slowly lower back to the starting position and repeat. You can use different hand positions to change the feel of the exercise slightly.