10 Days to Conquer

Day 1
1 - Superman: Lie on the floor on
Day 2 The
1 - Run in place in the water.

Pool!
tummy with legs extended and arms
extended overhead. Lift alternating
arm and leg 10X on each side. 2 - Practice blowing bubbles for 3
seconds with your face in the water
2 - In the pool, practice cupping the
hands and “scooping” the water
5X.
toward the body.

Day 3 Day 4 Day 5

1 - Practice blowing bubbles and 1 - Run in place in the water. 1 - Stand where you can reach, shoulders
turning the head to the side to above water, and practice windmilling
breathe 10X. the arms through the water.
2 - Hold onto a float or kick board
2 - Practice cupping the hands and and practice bicycling the legs
2 - Float your body while holding onto
“scooping” the water toward the under the water. the side of the pool.
body.

Day 6 Day 7 Day 8

1 - Bobs: In slightly deeper water, try going 1 - Try treading water for 10
1 - Superman: Lie on the floor on tummy with legs
underwater, touching the bottom of the pool seconds.
extended and arms extended overhead. Lift
with feet, and then pushing back up to the
alternating arm and leg 10X on each side.
surface to take a breath. Repeat 10X
2 - Turtle float: Pull knees into
2 - Hold onto a float or kick board and practice chest and hold, floating for 5
2 - Try kicking a length of the pool while
bicycling the legs under the water.
holding onto a kick board. seconds. Repeat 3 times.

Day 9 Day 10
1 - Practice floating on back for 10
1 - Try treading water for 20 seconds.
seconds, arms out to side. Repeat 3 times.

2 - Practice floating on tummy for 5 2 - Try swimming a short distance

Share your success
seconds, arms out to the side, face in from the wall to an adult.
stories!
water. Repeat 3 times.
#10daystoconquer
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 Day 1 Day 2

1 - Superman: Lie on the floor on tummy with legs
extended and arms extended overhead. Lift
alternating arm and leg 10X on each side.
2 - In the pool, practice cupping the hands and
“scooping” the water toward the body.
1 - Run in place in the water.
2 - Practice blowing bubbles for 3
seconds with your face in the water
5X.

Day 3

1 - Practice blowing bubbles and turning

the head to the side to breathe 10X.

2 - Practice cupping the hands and

“scooping” the water toward the body.

Day 4 Day 5

1 - Stand where you can reach, shoulders

1 - Run in place in the water.
above water, and practice windmilling the
arms through the water.
2 - Hold onto a float or kick board and
practice bicycling the legs under the 2 - Float your body while holding onto the
water. side of the pool.
 Day 6 Day 7
1 - Bobs: In slightly deeper water, try going
1 - Superman: Lie on the floor on tummy with
underwater, touching the bottom of the pool
legs extended and arms extended overhead. Lift
with feet, and then pushing back up to the
alternating arm and leg 10X on each side.
surface to take a breath. Repeat 10X

2 - Hold onto a float or kickboard and practice

2 - Try kicking a length of the pool while
bicycling the legs under the water.
holding onto a kick board.

Day 8 Day 9
1 - Practice floating on back for 10
1 - Try treading water for 10 seconds.
seconds, arms out to side. Repeat 3 times.

2 - Turtle float: Pull knees into chest and

2 - Practice floating on tummy for 5
hold, floating for 5 seconds. Repeat 3
seconds, arms out to the side, face in
times.
water. Repeat 3 times.

Day 10 10 Days
1 - Try treading water for 20 seconds.
to Conquer
2 - Try swimming a short distance
from the wall to an adult. The Pool
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 10 Days to Conquer
Day 1 Day 2
A
1 - Downward Dog: Position the body with hands

and feet on floor, hips pointed up to the ceiling.
Hold for 5 slow breaths. Repeat 3 times.
2 - Low and High Lunges: Start in Downward Dog
and step one foot between hands. Stay for 3
breaths. Raise hands to hips and hold for 3 breaths.
Raise hands overhead and hold for 3 breaths.
Repeat twice on each side.
Cartwheel
1 - Donkey Kicks: Start in Downward
Dog, bend at the knees and kick feet up
into the air. Repeat 10 times.
2 - Wheelbarrow Walks: Wheelbarrow
walk the length of the room 5 times.

Day 3 Day 4 Day 5

1 - Downward Dog and 3-Legged Dog: Hold Downward Dog
for 5 breaths. Raise one leg, keeping hips square to
ground and hold for 5 breaths. Repeat with other leg.
Repeat twice on both sides.
for 3 breaths. Raise hands overhead and hold for 3
2 - Mountain Climbers: Start in plank position.
Maintain this position and begin running in place with
the legs. See how long you can keep the legs running!
Take a break and try it again!
1 - Low and High Lunges: Start in Downward Dog
and step one foot in between hands. Stay in low
lunge for 3 breaths. Raise hands to hips and hold
breaths. Repeat twice on each side.
2 - Wheelbarrow Walks: Wheelbarrow Walk the
length of the room 5 times.
1 - Donkey Kicks: Start in Downward Dog, bend
at the knees and kick feet up into the air.
Repeat 10 times.
2 - Inchworms: Start in standing. Bend forward
and walk hands out into plank position. Walk
feet up to meet hands. Repeat 10 times.

Day 6 Day 7 Day 8

1 - Lunge with Jump Switch: Start in a low lunge, hands
on floor on either side of one foot. Put weight into
hands, engage core muscles, and jump switch the legs so
other foot is in between hands. Repeat 10 times.
2 - Downward Dog and 3-Legged Dog: Hold Downward Dog
for 5 breaths. Raise one leg, keeping hips square to
ground and hold for 5 breaths. Repeat with other leg.
Repeat twice on both sides.
1 - Standing Split: Start in standing. Bend forward
and place hands about a foot in front of feet, slowly
lifting one leg behind you as high as you can. Hold
for 5 breaths. Repeat twice on each side.
2 - Inchworms: Start in standing. Bend forward and
walk hands out into plank position. Walk feet up to
meet hands. Repeat 10 times.
1 - Half Moon: Start in standing. Bend forward
and place hands on floor about a foot in front of
feet. Slowly lift one leg behind you. Try to
balance as you lift the hand on the same side of
the lifted leg and bring it to the hip. Try opening
the hips to the side and even lifting the hand to
the sky! Repeat on both sides.
2 - Try 3 cartwheels with adult assistance.

Day 9 Day 10
1 - Standing Split: Start in standing. Bend
forward and place hands about a foot in 1 - Try 3 cartwheels with adult
front of feet, slowly lifting one leg behind assistance.
you as high as you can. Hold for 5 breaths.
Repeat twice on each side.
2 - Try it on your own with a spotter! Share your success
2 - Try 3 cartwheels with adult assistance. stories!
#10daystoconquer
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 Day 1 Day 2
1 - Downward Dog: Position the body with hands and feet
1 - Donkey Kicks: Start in Downward Dog, bend
on floor, hips pointed up to the ceiling. Hold for 5 slow
breaths. Repeat 3 times. at the knees and kick feet up into the air.
Repeat 10 times.
2 - Low and High Lunges: Start in Downward Dog and step
one foot between hands. Stay for 3 breaths. Raise hands to
2 - Wheelbarrow Walks: Wheelbarrow walk the
hips and hold for 3 breaths. Raise hands overhead and hold
for 3 breaths. Repeat twice on each side. length of the room 5 times.

Day 3
1 - Downward Dog and 3-Legged Dog: Hold Downward Dog
for 5 breaths. Raise one leg, keeping hips square to
ground and hold for 5 breaths. Repeat with other leg.
Repeat twice on both sides.

2 - Mountain Climbers: Start in plank position.

Maintain this position and begin running in place
with the legs. See how long you can keep the legs
running! Take a break and try it again!

Day 4 Day 5

1 - Low and High Lunges: Start in Downward Dog 1 - Donkey Kicks: Start in Downward Dog,
and step one foot in between hands. Stay in low bend at the knees and kick feet up into the
lunge for 3 breaths. Raise hands to hips and hold air. Repeat 10 times.
for 3 breaths. Raise hands overhead and hold for 3
breaths. Repeat twice on each side. 2 - Inchworms: Start in standing. Bend
forward and walk hands out into plank
2 - Wheelbarrow Walks: Wheelbarrow Walk the position. Walk feet up to meet hands. Repeat
length of the room 5 times. 10 times.
 Day 6
1 - Lunge with Jump Switch: Start in a low lunge, hands
on floor on either side of one foot. Put weight into
hands, engage core muscles, and jump switch the legs so
other foot is in between hands. Repeat 10 times.
2 - Downward Dog and 3-Legged Dog: Hold Downward
Dog for 5 breaths. Raise one leg, keeping hips square to
ground and hold for 5 breaths. Repeat with other leg.
Repeat twice on both sides.
Day 8
1 - Half Moon: Start in standing. Bend forward and place
hands on floor about a foot in front of feet. Slowly lift
one leg behind you. Try to balance as you lift the hand on
the same side of the lifted leg and bring it to the hip. Try
opening the hips to the side and even lifting the hand to
the sky! Repeat on both sides.
2 - Try 3 cartwheels with adult assistance.
Day 10
1 - Try 3 cartwheels with adult
assistance.
2 - Try it on your own with a spotter!
Day 7
1 - Standing Split: Start in standing. Bend forward
and place hands about a foot in front of feet, slowly
lifting one leg behind you as high as you can. Hold
for 5 breaths. Repeat twice on each side.
2 - Inchworms: Start in standing. Bend forward and
walk hands out into plank position. Walk feet up to
meet hands. Repeat 10 times.
Day 9
1 - Standing Split: Start in standing. Bend
forward and place hands about a foot in front of
feet, slowly lifting one leg behind you as high as
you can. Hold for 5 breaths. Repeat twice on each
side.
2 - Try 3 cartwheels with adult assistance.
10 Days
to Conquer
A Cartwheel
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 10 Days to Conquer
Day 1
1 - Pop small bubble wrap with fingers
Day 2
1 - Pull off 20 small pieces of tape and
Clothing
stick onto the table. Pull each piece off

Fasteners
for 5 minutes. one by one.

2 - Make a tower of 30 Legos. Take them 2 - Pinch play dough or putty with
thumb, first finger, and second finger
apart one by one.
20 times.

Day 3 Day 4 Day 5

1 - Practice stringing beads or
lacing cards for 10 minutes.
2 - Tear colorful paper into small
pieces and make a mosaic.
1 - Pick up 20 craft pompoms, feathers, or
other manipulatives using a clothespin and
place into a bowl.
2 - Cut a slit in the top of an empty plastic
container. Push 20 pennies through the slit
into the container.
1 - Make a tower of 30 Legos. Take
them apart one by one.
2 - Pinch play dough or putty with
thumb, first finger, and second
finger 20 times.

Day 6 Day 7 Day 8

1 - Cut slits in a piece of felt or other 1 - With clothing off of the child’s body,
1 - Practice stringing beads or
fabric. Practice placing a large button push large buttons halfway through button
lacing cards for 10 minutes. through the slits 20 times. holes and have the child help pull them the
rest of the way through. Practice 10 times.
2 - Pull off 20 small pieces of tape 2 - With clothing off of the child’s body,
and stick onto the table. Pull each engage the zipper and have her practice 2 - With a belt off of the child’s body,
piece off one by one. pulling it up and down 10 times. practice unbuckling with assistance 10
times.
Day 9 Day 10
1 - With clothing off of the child’s body, 1 - With clothing off of the child’s body,
practice engaging the zipper (putting the end practice zippers, buttons, and buckles
into the zipper pull) hand over hand 10 times. independently.

2 - With clothing off of the child’s body,

2 - Try zippers, buttons, and buckles Share your success
practice zippers, buttons, and buckles with
assistance.
independently on clothing while wearing stories!
them! #10daystoconquer
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 Day 1 Day 2

1 - Pop small bubble wrap with fingers 1 - Pull off 20 small pieces of tape and stick
for 5 minutes. onto the table. Pull each piece off one by one.

2 - Pinch play dough or putty with thumb, first

2 - Make a tower of 30 Legos. Take them finger, and second finger 20 times.
apart one by one.

Day 3

1 - Practice stringing beads or lacing

cards for 10 minutes.

2 - Tear colorful paper into small

pieces and make a mosaic.

Day 4 Day 5

1 - Pick up 20 craft pompoms, feathers, or 1 - Make a tower of 30 Legos. Take

other manipulatives using a clothespin and them apart one by one.
place into a bowl.

2 - Cut a slit in the top of an empty plastic

2 - Pinch play dough or putty with
container. Push 20 pennies through the slit thumb, first finger, and second
into the container. finger 20 times.
 Day 6
1 - Practice stringing beads or lacing
cards for 10 minutes.
2 - Pull off 20 small pieces of tape
and stick onto the table. Pull each
piece off one by one.
Day 8
1 - With clothing off of the child’s body, push
large buttons halfway through button holes
and have the child help pull them the rest of
the way through. Practice 10 times.
2 - With a belt off of the child’s body, practice
unbuckling with assistance 10 times.
Day 10
1 - With clothing off of the child’s
body, practice zippers, buttons, and
buckles independently.
2 - Try zippers, buttons, and buckles
independently on clothing while
wearing them!
Day 7
1 - Cut slits in a piece of felt or other
fabric. Practice placing a large button
through the slits 20 times.
2 - With clothing off of the child’s body,
engage the zipper and have her practice
pulling it up and down 10 times.
Day 9
1 - With clothing off of the child’s body,
practice engaging the zipper (putting the end
into the zipper pull) hand over hand 10 times.
2 - With clothing off of the child’s body,
practice zippers, buttons, and buckles with
assistance.
10 Days
to Conquer
Clothing Fasteners
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 10 Days to Conquer
Day 1 Day 2
Shooting
a
1 - Wall Squats - Stand with back against 1 - Army Crawls - Lying on stomach, creep the body
wall and feet 12-14” away from wall. Slide forward using an alternating pattern with opposite
back down the wall as if sitting in an arm and leg reaching forward. Crawl across room 5
imaginary chair. Hold for a count of 10. times.
Repeat 3 times.

2 - Ball Slaps - Wake hands up by slapping the
ball 10 times with each hand!
Basket
2 - Rocket Jumps - Start in a low squat, hands
touching the floor. Count down from 10 and then
explode upward, jumping into the air. Repeat 10
times.

Day 3 Day 4 Day 5

1 - Ball Slaps - Wake hands up by slapping the
ball 10 times with each hand!
2 - Bend/Extend - Position body as if you are
going to shoot a basket. Bend knees and, as you
straighten them, straighten your shooting
arm toward the sky.
1 - Wall Squats - Stand with back against wall
and feet 12-14” away from wall. Slide back down
the wall as if sitting in an imaginary chair.
Hold for a count of 10. Repeat 3 times.
2 - Ball Shoots - Place a basketball in your hand,
bend your elbow to 90* and keeping your elbow in
shooting position, push ball up in the air 10x.
1 - Wrist Flicks - Lie on your back on the ground,
arms in shooting position. Hold a small ball in
shooting hand. Shoot ball into air with a flick
of your wrist. Catch and repeat 20 times.
2 - Army Crawls - Lying on stomach, creep the body
forward using an alternating pattern with
opposite arm and leg reaching forward. Crawl
across room 5 times.

Day 6 Day 7 Day 8

1 - Squishy Ball - Squeeze a squishy ball or
1 - Catch and Shoot - Toss a basketball to 1 - Wheelbarrow Walk - Wheelbarrow walk the
wet sponge 20 times with each hand.
the child and have her catch it and set length of the room 5 times.
hands/body in ready position to shoot. 2 - Wrist Flicks - Lie on your back on the
2 - Target Practice - Make an X with tape on the
Repeat 10 times. ground, arms in shooting position. Hold a
garage door or wall slightly above the child’s
small ball in shooting hand. Shoot ball
height. Practice shooting to the X with one hand.
2 - Plank - Hold plank position for as long into air with a flick of your wrist. Catch
as you can 5 times. and repeat 20 times.

Day 9 Day 10
1 - Target Practice - Make an X with tape on the
1 - Ball Slaps - Wake hands up by
garage door or wall slightly above the child’s
height. Practice shooting to the X with one hand. slapping the ball 10 times with each
hand!
2 - Ball Shoots - Place a basketball in the child’s
hand. Have her bend elbow to 90* and, keeping Share your success
your elbow in shooting position, push ball 2 - Try shooting a basket on your
stories!
straight up in the air 10 times. own!
#10daystoconquer
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 Day 1 Day 2
1 - Army Crawls - Lying on stomach, creep the
1 - Wall Squats - Stand with back against wall and
body forward using an alternating pattern
feet 12-14” away from wall. Slide back down the wall
with opposite arm and leg reaching forward.
as if sitting in an imaginary chair. Hold for a count
Crawl across room 5 times.
of 10. Repeat 3 times.

2 - Rocket Jumps - Start in a low squat, hands

2 - Ball Slaps - Wake hands up by slapping the ball 10
touching the floor. Count down from 10 and
times with each hand!
then explode upward, jumping into the air.
Repeat 10 times.

Day 3
1 - Ball Slaps - Wake hands up by slapping the
ball 10 times with each hand!

2 - Bend/Extend - Position body as if you are

going to shoot a basket. Bend knees and, as you
straighten them, straighten your shooting arm
toward the sky.

Day 4 Day 5
1 - Wrist Flicks - Lie on your back on the ground,
1 - Wall Squats - Stand with back against wall and
arms in shooting position. Hold a small ball in
feet 12-14” away from wall. Slide back down the wall
as if sitting in an imaginary chair. Hold for a count
shooting hand. Shoot ball into air with a flick of
of 10. Repeat 3 times. your wrist. Catch and repeat 20 times.

2 - Ball Shoots - Place a basketball in your hand, bend 2 - Army Crawls - Lying on stomach, creep the body
your elbow to 90* and keeping your elbow in shooting forward using an alternating pattern with
position, push ball up in the air 10x. opposite arm and leg reaching forward. Crawl
across room 5 times.
 Day 6
1 - Catch and Shoot - Toss a basketball to the
child and have her catch it and set
hands/body in ready position to shoot.
Repeat 10 times.
2 - Plank - Hold plank position for as long
as you can 5 times.
Day 8
1 - Squishy Ball - Squeeze a squishy ball or wet sponge
20 times with each hand.
2 - Wrist Flicks - Lie on your back on the ground,
arms in shooting position. Hold a small ball in
shooting hand. Shoot ball into air with a flick of
your wrist. Catch and repeat 20 times.
Day 10
1 - Ball Slaps - Wake hands up by
slapping the ball 10 times with each
hand!
2 - Try shooting a basket on your own!
Day 7
1 - Wheelbarrow Walk - Wheelbarrow walk the
length of the room 5 times.
2 - Target Practice - Make an X with tape on the
garage door or wall slightly above the child’s
height. Practice shooting to the X with one
hand.
Day 9
1 - Target Practice - \Make an X with tape on the
garage door or wall slightly above the child’s
height. Practice shooting to the X with one hand.
2 - Ball Shoots - Place a basketball in the child’s
hand. Have her bend elbow to 90* and, keeping your
elbow in shooting position, push ball straight up in
the air 10 times.
10 Days
to Conquer
Shooting a Basket
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 10 Days to Conquer Pumping
Day 1 Day 2
1 - Squeeze a squishy ball or wet
sponge 20 times with each hand
1 - Crumple 10 pieces of paper, then
tear paper into small pieces a
2 - Hold plank position for as

Swing
2 - Wheelbarrow walk the length of
long as you can 5 times the room 5 times

Day 3 Day 4 Day 5

1 - Rock and roll: Lie on back,
holding legs behind knees. Rock and
roll up to sit and back onto back 20
times.
2 - Hold plank position for as long
as you can 5 times
1 - Wheelbarrow walk the length of the room 5
times
2 - Boat pose: Sit on the floor with knees bent
and feet on floor. Lean torso back slowly and
lift feet off the ground, bringing shins
parallel to the floor. Hold for as long as you
can 5 times.
1 - Wall pushups: Stand with hands on the
wall and feet away from the wall . Bend at
the elbows until your nose touches the wall
and then straighten the arms, pushing
away from the wall. Repeat 20 times.
2 - Climb the slide at the playground 10
times.

Day 6 Day 7 Day 8

1 - Crumple 10 pieces of paper, then tear paper
into small pieces
2 - Boat pose: Sit on the floor with knees bent
and feet on floor. Lean torso back slowly and
lift feet off the ground, bringing shins
parallel to the floor. Hold for as long as you
can 5 times.
1 - Put your tummy on the swing and move back
1 - Climb the slide at the
and forth by pushing your legs off the ground
to get the feel of the movement and to gain leg playground 10 times.
strength.
2 - Sit on the swing and practice
2 - Sit on the swing with legs out straight.
Have mom or dad pull you forward by your feet pushing and pulling the chains
and let you go! with your hands/arms.

Day 9 Day 10
1 - Sit on the swing and practice 1 - Sit on the swing with legs out
straightening and bending legs 20 times.
straight. Have mom or dad pull you
forward by your feet and let you go!
2 - Try putting the arm movements and
leg movements together with mom or dad Share your success
pushing! 2 - Try pumping the swing on your stories!
own! #10daystoconquer
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 Day 1 Day 2
1 - Squeeze a squishy ball or wet 1 - Crumple 10 pieces of paper,
sponge 20 times with each hand then tear paper into small pieces

2 - Hold plank position for as long as 2 - Wheelbarrow walk the length

you can 5 times of the room 5 times

Day 3
1 - Rock and roll: Lie on back, holding
legs behind knees. Rock and roll up to
sit and back onto back 20 times.

2 - Hold plank position for as long as

you can 5 times

Day 4
1 - Wheelbarrow walk the length of the
room 5 times
2 - Boat pose: Sit on the floor with knees
bent and feet on floor. Lean torso back
slowly and lift feet off the ground,
bringing shins parallel to the floor. Hold
for as long as you can 5 times.
Day 5
1 - Wall pushups: Stand with hands on the
wall and feet away from the wall . Bend at
the elbows until your nose touches the wall
and then straighten the arms, pushing away
from the wall. Repeat 20 times.
2 - Climb the slide at the playground 10
times.
 Day 6
1 - Crumple 10 pieces of paper, then tear paper
into small pieces
2 - Boat pose: Sit on the floor with knees bent
and feet on floor. Lean torso back slowly and
lift feet off the ground, bringing shins
parallel to the floor. Hold for as long as you
can 5 times.
Day 8
1 - Climb the slide at the playground 10
times.
2 - Sit on the swing and practice pushing
and pulling the chains with your
hands/arms.
Day 10
1 - Sit on the swing with legs out
straight. Have mom or dad pull you
forward by your feet and let you go!
2 - Try pumping the swing on your
own!
Day 7
1 - Put your tummy on the swing and move back
and forth by pushing your legs off the ground to
get the feel of the movement and to gain leg
strength.
2 - Sit on the swing with legs out straight.
Have mom or dad pull you forward by your feet
and let you go!
Day 9
1 - Sit on the swing and practice
straightening and bending legs 20 times.
2 - Try putting the arm movements and
leg movements together with mom or dad
pushing!
10 Days
to Conquer
Pumping a Swing
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 10 Days to Conquer
Day 1
1 - Rabbit pose: Sit on heels, shins on floor.
Reach back and grab onto heels. Lean
forward and rest forehead on floor. Gently
roll up onto the top of the head and hold for
3 breaths. Repeat 3 times.
2 - Rock and roll: Lie on back, holding legs
behind knees. Rock and roll up to sit and
back onto back 20 times.
Day 2
1 - Squat to stand: Squat low, feet pointed
out, with elbows on inside of knees. Slowly
A
Somersault
rise to stand, then slowly lower back into
squat. Repeat 10 times.
2 - Wide leg forward bend: Stand with legs
wide and bend forward, head upside down
toward floor, hands on the floor to stabilize.
Maintain position for 3 breaths.

Day 3 Day 4 Day 5

1 - Rock and roll to stand: Lie on back, holding
1 - Squat push-offs: In standing, bend knees
1 -Rock and roll: Lie on back, holding legs behind legs behind knees. Rock and roll up to sit, and
slightly and lean forward slowly with hands
knees. Rock and roll up to sit and back onto back then with enough force to move into standing.
outstretched. When hands touch floor, push off
20 times. Repeat 10 times.
and back into a squat. Repeat 10 times.

2 - Rabbit pose: Sit on heels, shins on floor.

2 - Popcorn pops: Lying on back, tuck knees and
curl up into a ball. Hold and count to 5. Pop out,
extending with arms and legs hovering off the
floor. Repeat 10 times.
2 - Wide leg forward bend: Stand with legs wide
Reach back and grab onto heels. Lean forward
and bend forward, head upside down toward
and rest forehead on floor. Gently roll up onto
floor. Maintain position for 3 breaths.
the top of the head and hold for 3 breaths.
Repeat 3 times.

Day 6 Day 7 Day 8

1 - Squat push-offs: In standing, bend knees 1 - Rock and roll to stand: Lie on back, 1 - 3 point tip up: Squat low with hands on
slightly and lean forward slowly with hands holding legs behind knees. Rock and roll up to floor, elbows on inside of knees. Lean forward
outstretched. When hands touch floor, push off sit, and then with enough force to move into to place head on ground in front of hands. Tip
and back into a squat. Repeat 10 times. standing. Repeat 10 times. up to balance in a tripod headstand.

2 - Popcorn pops: Lying on back, tuck knees and 2 - Squat to stand: Squat low, feet pointed 2 - Try a somersault down a small hill (a small
curl up into a ball. Hold and count to 5. Pop out, with elbows on inside of knees. Slowly grassy incline outside or build an incline with
out, extending with arms and legs hovering rise to stand, then slowly lower back into pillows).
off the floor. Repeat 10 times. squat. Repeat 10 times.

Day 9 Day 10
1 - Squat push-offs: In standing, bend knees 1 - Somersault with adult assistance
slightly and lean forward slowly with hands
3 times.
outstretched. When hands touch floor, push
off and back into a squat. Repeat 10 times.
2 - Try it on your own! Share your success
2 - Somersault with adult assistance 3 stories!
times. #10daystoconquer
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 Day 1 Day 2
1 - Rabbit pose: Start by sitting on heels, shins on floor. 1 - Squat to stand: Squat low, feet pointed out, with
Reach back and grab onto heels. Lean forward and rest elbows on inside of knees. Slowly rise to stand, then
forehead on floor. Gently roll up onto the top of the head slowly lower back into squat. Repeat 10 times.
and hold for 3 breaths. Repeat 3 times.
2 - Wide leg forward bend: Stand with legs wide and bend
2 - Rock and roll: Lie on back, holding legs behind knees. forward, head upside down toward floor, hands on the
Rock and roll up to sit and back onto back 20 times. floor to stabilize. Maintain position for 3 breaths.

Day 3
1 - Squat push-offs: In standing, bend knees slightly
and lean forward slowly with hands outstretched. When
hands touch floor, push off and back into a squat.
Repeat 10 times.

2 - Popcorn pops: Lying on back, tuck knees and curl up

into a ball. Hold and count to 5. Pop out, extending
with arms and legs hovering off the floor. Repeat 10
times.

Day 4
legs behind knees. Rock and roll up to sit, and then
1 -Rock and roll: Lie on back, holding legs behind
knees. Rock and roll up to sit and back onto back
20 times.
2 - Wide leg forward bend: Stand with legs wide
and bend forward, head upside down toward floor.
Maintain position for 3 breaths.
Day 5
1 - Rock and roll to stand: Lie on back, holding
with enough force to move into standing. Repeat
10 times.
2 - Rabbit pose: Sit on heels, shins on floor. Reach
back and grab onto heels. Lean forward and rest
forehead on floor. Gently roll up onto the top of
the head and hold for 3 breaths. Repeat 3 times.
 Day 6
1 - Squat push-offs: In standing, bend knees
slightly and lean forward slowly with hands
outstretched. When hands touch floor, push off and
back into a squat. Repeat 10 times.
2 - Popcorn pops: Lying on back, tuck knees and curl
up into a ball. Hold and count to 5. Pop out,
extending with arms and legs hovering off the
floor. Repeat 10 times.
Day 8
1 - 3 point tip up: Squat low with hands on floor,
elbows on inside of knees. Lean forward to place head
on ground in front of hands. Tip up to balance in a
tripod headstand.
2 - Try a somersault down a small hill (a small grassy
incline outside or build an incline with pillows).
Day 10
1 - Somersault with adult
assistance 3 times.
2 - Try it on your own!
Day 7
1 - Rock and roll to stand: Lie on back, holding legs
behind knees. Rock and roll up to sit, and then with
enough force to move into standing. Repeat 10 times.
2 - Squat to stand: Squat low, feet pointed out, with
elbows on inside of knees. Slowly rise to stand, then
slowly lower back into squat. Repeat 10 times.
Day 9
1 - Squat push-offs: In standing, bend knees
slightly and lean forward slowly with hands
outstretched. When hands touch floor, push
off and back into a squat. Repeat 10 times.
2 - Somersault with adult assistance 3 times.
10 Days
to Conquer
A Somersault
theinspiredtreehouse.com
This award is presented to
10 Days
to Conquer
for conquering

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