A weekly routine based on the implementation of corrective & “bulletproofing”

strategies that follow the Functional Movement Screen (FMS) philosophy.

By Sarah E Rippel
Fitness & Nutrition Professional, Online Coach, & Author of
“The Ultimate Group Training System,” & “Build ‘N Burn 2.0”
www.RippelEffectFitness.net
www.instagram.com/fitprosarah
Welcome to the program!
Perform the day’s circuit 1-3 times, depending on your needs and ability. If you are not sure, start with
one set and then add a set in the following week until you are performing three sets per circuit. You
may perform these 5 days consecutively then take 2 days off. If you feel you are up for more, rotate
through the five circuits, completing one round of each per day.

My goal is to make sure you understand how to perform the exercises well! Video hyperlinks are
provided for reference. Just click on any underlined text to be taken to my YouTube video for that
exercise. In addition, points of performance and pictures accompany each exercise.

Is all this necessary? No. In fact, many programs you come across will simply map out the exercises &
give zero reference. You have to go Google it yourself! That ain’t how I roll; therefore, I feel it is
important to not only map out the exercises but give as much instruction as possible via the print &
video formats!

When I work with people in person, I am able to convey as much (or as little) information as possible so
that they understand not only how to do an exercise properly, but why the exercise is important. It’s a
lot easier to get it done in person than via a pdf and videos, but this is the only way for me to reach
more people!

As with any fitness program, make sure that you are cleared for physical activity by a doctor. Although
this program is built around exercises that are therapeutic and low intensity in nature, you must still
train smart! Rippel Effect Fitness/Sarah Rippel are not liable for any injuries that may result from your
own doing!

Quality trumps quantity every time. Move at a controlled pace, being mindful of your alignment,
stability, and overall performance. There's no use in being sloppy! If something does not feel right,
don’t force it. Move with purpose!

TABLE OF CONTENTS
DAY 1: HAPPY HIPS

DAY 2: SUPER-FINE T-SPINE

DAY 3: ANKLE AWESOMENESS

DAY 4: RAD ROTARY STABILITY

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DAY 5: DEEP CORE DYNAMITE

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 DAY 1
Today's circuit focuses on hip mobility & stabilization. For those of you who follow the Functional
Movement Screen (FMS), we are talking about the Active Straight-Leg Raise (ASLR) pattern!

Having proficiency in this pattern enables you to optimally express the lower body movements that
help counterbalance the upper body movements found in crawling, walking, lunging, sprinting and
stepping.

With all the sitting (and slumping) that we do during our everyday lives, it is imperative that we
bulletproof this region of the body!

HAPPY HIPS CIRCUIT:

1) Crocodile Breathing x 4-6 breath cycles
2) “Happy Hamstring Stretch Circuit:” (minus the heel slides @ end of the video)
a) Assisted Straight-Leg Stretch x 6-10/side
b) Assisted Calf Stretch x 6-10/side
c) Assisted Leg Lowering x 6-10/side
3) Leg Lock Hip Bridge x 6-10/side
4) Half-Kneeling Rotation x 4-6/side
5) 1-Leg Hip Hinge w/Dowel x 6-8/side

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Crocodile Breathing

Begin in the prone posture by positioning yourself face down, so that your stomach is on the floor with
your forehead on your hands, both palms down, one covering the other.

Make sure the chest and arms are relaxed, and you are as "flat" as you can get. Your neck should be
relaxed and comfortable. You should feel that you are on your chest not on the edge of your ribs.

Breathe in through the nose and feel the air move down past the chest into your belly. When this
happens, you will feel the abdomen push out against the ground and laterally, this should happen
naturally without you forcing your stomach out.

The air should expand in a 360-degree fashion filling the “cylinder” of the abdomen.

Take a nasal inhalation and exhalation. This should be a slow 3 seconds, then a brief pause. Nasal
exhalation should be a slow and full 4-6 seconds. There is a 2-3 second pause after exhalation, then the
next breath cycle begins.

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Assisted Straight-Leg Stretch

Begin in the supine posture by positioning yourself face up so that your back is on the floor.
Start by safely anchoring the strap/towel/band around your midfoot. Bend the knee of the non-
working leg & place the foot flat against the floor.

While grasping the handles with the leg straight and ankle in dorsiflexion (toes pulled towards shin),
contract your hip flexors & quad to raise the leg. Exhale as you raise the leg.

Use the strap/band to go deeper into the stretch once the leg has been raised. You should feel a
stretch in the upper part of the hamstrings.

Hold at the point of resistance for a 2-3 second count, then slowly lower your leg back down to the
ground.

Side Note: The above hyperlink is a throwback to 2009! I linked this video just because it has Biskit in it!
He was a fixture in my videos from 2008-2013! Bobo had some big shoes to fill but it doesn’t take long
to look at a few of my more recent videos to realize that he’s done a great job!

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Assisted Calf Stretch

Begin in the supine posture by positioning yourself face up so that your back is on the floor.
Start by safely anchoring the strap/towel/band around the ball of your foot. Bend the knee of the non-
working leg & place the foot flat against the floor.

Bring the working leg into a vertical position. While grasping the handles contract calf to point your
foot.

Then pull your toes towards your shin to perform the stretch.

Use the strap/band to go deeper into the stretch.

Hold at the point of resistance for a 2-3 second count, then point the foot again.

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Assisted Leg Lowering

Begin in the supine posture by positioning yourself face up so that your back is on the floor with both
hips flexed as close to 90º as possible.

Legs should be locked out with feet aligned; toes pulled toward shins. At no point during this exercise
should the knee of either leg bent, nor the foot point or rotate to the side.

Hold an end of the strap/band/towel in each hand and create tension so that you feel your core
activate.

Lower one leg to the ground as you exhale, while

maintaining the other leg's position.
Work to get the heel to the floor with a neutral pelvis.

If unable to get the heel to the floor, place a rolled-up towel or pillow beneath the foot.
Return the band to the start position and repeat the sequence.

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Leg Lock Hip Bridge

Lie on your back and flex the knees with feet flat on the ground. Bring one knee up toward the chest
and hold it in place with both hands.

Press through the heel of the ground-based foot to lift the hips evenly off of the floor until there is a
straight line from the shoulders to the hip and knee.

Do not let the knee to rotate or fall out to the side during movement.

Once you achieve full extension of the hip and alignment with the shoulder and knee, slowly lower the
hip back to the floor.

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Half-Kneeling Rotation

Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot in
line with the knee, this will create the 90/90 position.

Depending on the individual, the width of the front foot can be adjusted for balance. The narrower the
foot is in relation to the knee, the greater the challenge.

The front foot should feel as light as possible, enough to be

able to pick it up and put it down.

Throughout the exercises concentrate on staying as tall as

possible creating a straight line from the ear, shoulder, hip,
and down knee for proper posture alignment.

Slowly rotate the dowel to one side as far as you can.

At end range, take a deep breath and return to the start position.

Repeat the process on the other side.

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1-Leg Hip Hinge w/Dowel

Stand with the feet shoulder width apart and a dowel running along the spine. Use
a broom if you don't have a PVC/dowel!

Hands should be in reciprocal position (one arm up, one arm down). The “up” arm
is opposite the stance leg.

Flex forward on one hip with slight knee bend. The opposite hip is extended and
foot backward.

The dowel remains in contact with the head, thoracic spine, and sacrum.

A stretch should be felt in the hamstring.

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 DAY 2
Today's circuit focuses on improving mobility & stability of the shoulder girdle & thoracic spine (upper
back). For those of you who follow the Functional Movement Screen (FMS), we are addressing the
Shoulder Mobility (SM) pattern.

Having proficiency in this pattern enables you to optimally express the upper body movements that
help counterbalance the lower body movements found in rolling, crawling, locomotion, throwing, and
swinging.

With all the sitting (and slumping) that we do during our everyday lives, it is imperative that we
bulletproof this region of the body!

SUPER-FINE T-SPINE CIRCUIT:

1) Heels on Box Breathing x 4-6 breath cycles
2) T-Spine Rotation with Rib Grab x 4-6/side
3) Brettzel Stretch x 2-3 breaths/side @ end position
4) Trunk Stability Rotation (bent knee) x 4-6/side
5) Tall Kneeling Turns with Anterior Load x 4-6/side
6) Turkish Get-Up to Tall Sit x 4-6/side

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Heels on Box Breathing

Begin in the supine position by positioning yourself face up so that your back is on the floor with feet
on a chair/box or wall. The knees are bent to 90 degrees and the hips are bent to 90 degrees.

Neck and spine should be “neutral” and comfortable. Place one hand on the upper chest and one hand
on the lower abdomen so that you can feel the expansion when you breathe.
Take a nasal inhalation and exhalation. The inhalation should be a slow 3 seconds, followed by a brief
pause. The exhalation should be a slow, full 4-6 seconds, followed by a longer pause (2-3 seconds). The
next breath cycle begins again.

The air should expand the torso, pushing the hands up.

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T-Spine Rotation with Rib Grab

Bolster the top leg so that hips are stacked. The hip and knee of top leg are at 90º.

Place something under the head to keep neck happy!

Place the hand of the top arm against the ribs & "grab" them.

Take a deep belly breath and then exhale, slowly rolling the shoulder towards the floor (without losing
position of the lower body), keeping a "grip" on the ribs.

Don't rush! Breathe out fully, then return to starting position & inhale again when ready.

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Brettzel Stretch

This exercise increases thoracic mobility while challenging the opposite anterior hip.

Lie on either side with one knee up on a foam roller or cushion to keep the hips stacked, the other
down in a neutral position, and the head supported by a cushion.

Take the hand of the arm that is in contact with the ground and grab the knee that is flexed up at belly
button height.

Take the other hand and grab the ankle of the leg that is behind the back, while keeping the hip in
extension. If it is too difficult to grab the ankle, then use a towel or strap at the foot.

Begin to inhale and on the exhale start to rotate the shoulders away from the up leg. Cycle through this
progression 5-10 times until the shoulder is turned as far as possible (coming close to the ground) or
until you stop making progress.

After taking 2-3 breaths in the fully rotated position slowly return back to the set-up position.

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Trunk Stability Rotation (bent knee)

This bottom up t-spine rotation challenges the scapular region to hold good position.

Lay on your back, knees and hips flexed to 90º, with arms extended out from the shoulders. Place a
foam roller or towel between the knees.

Rotate the knees to one side, keeping the opposite shoulder blade down. Return to starting position
and proceed toward the other shoulder. The hand on the side of rotation turns down while the
opposite hand stays turned up (not shown in video).

To increase difficulty, straighten the knees.

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Tall Kneeling Turns with Anterior Load

Begin by placing both knees on the ground just wider than your hips,
your lower legs remain parallel, and your ankles are plantar flexed. Your
pelvis remains in a neutral stacked position with a tall spine, and your
shoulder and hips remain squared off.

Begin by holding a kettlebell or sandbag in both hands in front of you.

Be sure to maintain the balanced upright posture and perform a series of
turns.

Turn the head to the right and left in a smooth, controlled manner
maintaining the “perfect posture” and take a deep diaphragmatic breath
and return to a neutral position. Begin with small turns and slowly add
range but do not push into discomfort or increase the range, so you have
to compensate in any way.

Pause at the end ranges to cycle a full breath.

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To progress:

Turn the head and shoulders while keeping the load in front.

Turn the head and shoulders while moving the load.

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Turkish Get-Up to Tall Sit

Instead of a of sandbag (as in the video), extend that

side’s arm to the ceiling. This can be done with
bodyweight or a kettlebell/dumbbell.

If using bodyweight or a kettlebell, the elbow of the right

arm should be straight and “locked” for the duration of
the exercise till returning it to the ground.

Bend the right leg so the foot is flat on the ground and
knee bent to around 90 degrees but maintain the 45-degree angle of the leg from the body.

Transition to the elbow in a smooth motion of driving

from the right heel to the left elbow don’t lead with the
head/neck but maintain a stable spine.

Once at the elbow – pause and make sure the bottom

arm (left) is “packed” and pushing the ground away and
that the right arm is not overextended/unpacked but
connected to the body.

Transition to the hand by rotating the fingers & arm on

the left side behind you as you push down into the
ground with the heel of the left hand to straighten the
left arm & move to a “tall sit” position. The bottom arm
should be “packed” & pushing the ground away while
being turned into the body (triceps against lat).

Smoothly reverse the movement to return.

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 DAY 3
Today's circuit focuses on Ankle Mobility (AM).

Good ankle mobility supports lower body control from the ground up to do locomotive activity
(walking, running) and provides position sense for the many ways we use and change our base of
support.

In other words, if your ankles are restricted, you will not be able to walk or run with good mechanics.

In addition, your body's ability to feel that it is in a good position to stabilize everything upstream (the
rest of your body), maintain good balance, change direction, and react quickly will be impaired if your
ankles are locked up! Give 'em some TLC!

ANKLE AWESOMENESS CIRCUIT:

1) Self-Myofascial Release: Plantar Fascia x 1-2 minutes/side
2) Self-Myofascial Release: Calf x 1-2 minutes/side
3) Half-Kneeling Ankle Mobilization x 4-6/side (use a full breath cycle @ end position)
4) Captain Morgan x 4-6/side (use a full breath cycle @ end position)
5) Quadruped Rocking x 4-6 (use a full breath cycle @ end position)
6) 1-Leg Anterior Reach x 8-10 total reaches/side

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Self-Myofascial Release: Plantar Fascia

I prefer to use a Beastie Ball by RumbleRoller for this, but a golf, tennis,
or lacrosse ball works! Go to www.rumbleroller.com to order OR if
you're local, you can purchase one from me!

Slowly roll along the plantar surface of the foot, seeking out tight/sore
areas. Keep breathing!

Maintain direct pressure against the ball & you will feel the tension
decrease.

You may also perform "pin & stretch" by maintaining pressure while
moving the toes up and down.

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Self-Myofascial Release: Calf

I
recommend the Beastie Ball from RumbleRoller (www.rumbleroller.com or if you're local, you can
purchase one from me).

If you don't have one of these bad boys, a tennis ball or lacrosse ball will work.

The Beastie really gets in there & is more effective, but any small ball will do!

Maintain pressure against the ball & seek out tight areas.

If you can tolerate it, hang out in those spots while you maintain normal breathing.
If you find you're holding your breath, ease off the intensity!!! You gotta breathe!

You can perform small back & forth motions, maintain constant pressure, or perform "pin & stretch"
where you keep pressure on the ball as you perform various ankle movements (point your
foot/dorsiflex, circles, trace the alphabet, etc).

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Half-Kneeling Ankle Mobilization

Keep the knee aligned over the foot by maintaining pressure against the leg using the arm.

The heel of the front foot should maintain contact with the floor. Find the end range of motion and
cycle through a breath. Return to the start position and repeat.

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Captain Morgan

Assume a half-kneeling position with the right knee down and left leg forward. Take the left leg around
to the side.

Keeping torso upright, glide over to the left and hold for a full breath cycle. Return to starting position.
Repeat for desired reps or time.

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Quadruped Rocking

Get into quadruped position with wrists under shoulders, knees under hips. Plant the toes!

Slowly sit back towards your heels, keeping arms strong, pushing the ground away with the upper
body.

Once you reach end position,

complete a full breath cycle.

You can place the knees slightly

wider if needed.

Return to starting position &

repeat!

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1-Leg Anterior Reach

This is a great exercise to challenge the body on one leg. It facilitates

engagement of the external rotators of the hip, thus firing up the glutes a bit
more.

Stand on your left leg with the foot facing straight ahead. Keep a slight bend in
the knee.

Sit back into your left hip as you reach your right arm forward to
knee level or slightly lower. Your level of ability will determine
your level of reach, as being able to control your body and
maintain balance throughout the movement is a must!

Push your left foot into the floor and contract your right glute as
you reverse back to starting position. Repeat for desired reps.

Watch your alignment! You should maintain neutral spine

throughout the movement.

Think about keeping your big toe, pinky, and heel all pushed into
the floor on your standing foot.

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If you are unable to maintain good balance and alignment on one leg,
perform anterior reaches in a staggered stance!

This variation enables you to get the single-leg benefit of this exercise while
using the non-working leg as a “kickstand!”

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 DAY 4
Today's circuit focuses on the muscles involved in creating & resisting rotation. For those of you who
follow the Functional Movement Screen (FMS), we are addressing the Rotary Stability (RS) pattern.

Having proficiency in this pattern enables you to optimally resist rotation when there is a push or pull
on one side as well as create rotation to express the lower and upper body connection with timing and
control. This is vital in rolling, crawling, climbing, running, changing direction, swinging and throwing.

RAD ROTARY STABILITY CIRCUIT:

1) Cat Camel Rockback x 4-6
2) Kneeling T-Spine Sprinkler x 4-6
3) Half Kneeling Halo x 4-6/side (use any object that doesn't exceed 15#)
4) Bird Dog Variation x 4-6/side (hold end position 3sec; I have provided several options below)
a) Bird Dog Legs Only with Sliders
b) Bird Dog Legs Only
c) Heavy Dumbbell Iso-Drag Bird Dog with Sliders (can be done without sliders)
d) Ultimate Sandbag Iso-Drag Bird Dog (can be done with sliders)
5) Upper & Lower Quadrant Rolling x 1-2 each/side
6) Bear Crawl x 10-20yds (forward-only or forward & backward, if you're badass!) or Beast Lift-Offs x 2-
4 each/side (hands-only, feet-only, opposite hand + foot)

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Cat Camel Rockback

From quadruped position, allow your pelvis to tilt

forward slightly as you pick up your head and
look up. Your back will “sag.”

Inhale as you push the ground away & arch your

back like a cat
Think about filling up your upper back with air,
pushing shoulder blades apart from eachother.
You will feel your pelvis tilt backwards.

Once you are ready to exhale, slowly push your

hips back towards your heels, letting out your air &
feeling a stretch in your low back.

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Kneeling T-Spine Sprinkler

The kneeling sprinkler is a thoracic spine mobility drill that incorporates extension and rotation.
I like to use a lumbar-locked kneeling position, which requires you to sit against your heels. If this
position is not possible for an individual, the exercise can be performed in more of a quadruped
position (on all fours).

Place your left hand behind your head and inhale as you bring your elbow towards the floor.
Exhale as you open up and bring the left elbow to the ceiling, trying to look over your shoulder.

Use a full breath cycle for each rep (unlike the faster speed shown in the video).
Continue for desired reps or time.

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Half Kneeling Halo

Begin in a half kneeling posture by placing one knee down

directly under the hip and the other foot in line with the
knee, this will create the 90/90 position.

Depending on the individual, the width of the front foot can

be adjusted for balance. The narrower the foot is in relation
to the knee, the greater the challenge.

The front foot should feel as light as possible, enough to be

able to pick it up and put it down

Push away from the ground with the entire body. Stay tall!
No sagging into the hip of the down leg!

Try and "orbit" your head with the kettlebell, keeping a tight
circle.

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Bird Dog Variations

For all variations, set up so that wrists are beneath shoulders, knees are beneath hips, and the toes are
planted. Spine and pelvis are maintained in neutral alignment.

Set the shoulders by gripping the floor with both hands, “screwing” them into the ground as if you
were rotating them outward from one another.

Push the floor away, maintaining this good set-up with the hands and arms, keeping the scapulae
protracted and depressed. Do not let gravity win!

As limbs are moved, there should be no deviation

from this set-up! Moving the legs while keeping
the upper body in place tends to be less
challenging than moving the arms while keeping
the lower body stable. Most often a progression
needs to take this into consideration so that
familiarity is established with holding a good
position!

For the iso-drags: when you go to grab the USB

(or DB/KB), do not lose integrity of the stance
arm! Create tension & pull outward on the USB
(or heavy DB/KB).

Bird Dog Legs Only with Sliders

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Bird Dog Legs Only

Heavy Dumbbell Iso-Drag Bird Dog with Sliders (can be done without sliders)

Ultimate Sandbag Iso-Drag Bird Dog (can be done with sliders)

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Upper & Lower Quadrant Rolling

Lower rolling is typically easier to perform than upper rolling!

Lying flat on your back with arms overhead, flex your hip to bring your right thigh perpendicular to the
floor with knee bent at 90º.

Let the weight of your leg assist you in rolling towards the left. You should “gracefully flop” over onto
your stomach.

Your arms and legs should not push against the ground at any time! Keep them relaxed & use your leg,
breathing, and core to perform the roll.

To return to your back, raise your leg towards the ceiling and across the body as you raise your head
and look over your right shoulder. The head, neck, and eyes play a huge part in rolling!

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Upper rolling is very similar to lower rolling, but involves the head, neck, and eyes to a greater extent!

Lying flat on your back with arms overhead, reach your right arm across your body to the left, as if
there was a $100 bill just slightly out of your reach. Raise your shoulders off the floor & reach!

Use your head, neck, and eyes to help assist in the roll, and exhale to overcome any sticking points.

To return to your back, raise your right arm and reach across your body behind you, again using your
head, neck, and eyes to help assist in the roll. Again, breathing will help you get past any sticking
points.

Pay attention to which of the four quadrants gives you any difficulty!

Rolling is an excellent way to reset the body! If you have lower back pain, a little rolling could help you
more than you realize! I know it’s been helpful for me! Not only can you gain insight into any
movement “glitches” that are present in the rolling pattern, but you can reboot your body by
connecting the core with your breathing. The deep core muscles get fired up with this simple exercise!
This could mean less pain thanks to improved function!

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Bear Crawl

Set up in quadruped position, then begin to crawl

across the ground, keeping your hips from rising
up excessively into the air. You will find that if
you try to keep your torso parallel with the
ground and hips down, the crawl becomes a lot
more challenging and you’ll feel it more in the
abs!

Beast Lift-Offs

Set up in quadruped position, then hover the knees 1-2

inches off the ground.

Try to maintain this alignment as you raise one hand off

the ground for a 1-2 second hold. Perform alternating
“crawls” with the hands.

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You may also perform alternating “crawls” by raising a
foot off the ground and holding for 1-2 seconds, then
alternating with the other foot.

If you want to get really crazy, you can perform in-place

crawling by raising the left hand and the right foot at the
same time, then performing an alternating pattern.

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 DAY 5
Today's circuit focuses on improving the body's ability to stabilize using everyone's favorite stuff, the
core! For those of you who follow the Functional Movement Screen (FMS), we are addressing the
Trunk Stability Push-Up (TSPU) pattern.

Having proficiency in this pattern enables you to have a strong connection between your upper and
lower body, which allows you to resist the forces that would take your trunk out of alignment. It is vital
that the body engages the core musculature first, prior to being able to express the strength in the
arms &/or legs! This makes activities such plank positions, pushing a heavy object across floor, lifting
something overhead, deadlifting or squatting with load a lot easier to perform!

DEEP CORE DYNAMITE CIRCUIT:

1) High Plank + Protraction to Down Dog x 4-6 (use a full breath cycle for each rep)
2) Hip Mobility Glide in Half Kneeling x 4-6 (use a full breath cycle for each rep)
3) Tall Kneeling Halo x 4-6/side (use any object that doesn't exceed 15#)
4) Posterior Tilt in Quadruped x 4-6 (use a full breath cycle for each rep)
5) Hollow Hold to Prone with Upper Quadrant Soft Return x 4-6/side
6) Inchworm Walk-Out x 4-6 (use a full breath cycle for each rep)

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High Plank + Protraction to Down Dog

Set up in a good high plank position, keeping the arms strong, gripping the ground and pushing it away.

Inhale & push the shoulder blades apart, feeling the air fill the upper back.

Once you have taken in all your air, hold it for a second or two, then push your hips in to the air & shift
back as you exhale, coming into a down dog position.

Push your heels into the ground and continue pushing the ground away with your upper body!

Use a full breath cycle for each rep!

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Hip Mobility Glide in Half Kneeling

Use a broomstick/PVC or a foam roller to push down into the ground & create core bracing. If unable
to perform with such a tool, place hands on the knee & maintain pressure on the thigh.

Inhale and then exhale as you glide forward into the stretch, staying tall & thinking about pushing
down into the ground the entire time.

Don't slump!!!

Use a full breath cycle for each rep.

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Tall Kneeling Halo

This is the same movement as the half-kneeling halo, just in the tall kneeling position!

Set up in tall kneeling with everything aligned so that your knees are
beneath hips with shoulders stacked on top! Plant your toes and push
your hips forward to create a solid brace of hips, glutes, and core.

Push away from the ground with the entire body.

Try and "orbit" your head with the

kettlebell, keeping a tight circle.

Maintain a tall & tight “kneeling

plank” position the entire time!

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Posterior Tilt in Quadruped

This movement can be performed without a resistance band, but it's better with one! I prefer the NT
loop (www.ntloop.com - tell Nick that Sarah Rippel sent you!).

From quadruped position, take a full breath in.

Then as you exhale, perform a posterior tilt of the pelvis (round your lower back).

Push the arms strong and long into the ground. Push the ground away!
Breathe breathe breathe out all your air!

Push your low back into the band. You should feel your "deep core" muscles engage!

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Hollow Hold to Prone with Upper Quadrant Soft Return

Engage your core to raise your shoulders and feet off the floor. Squeeze your legs tight!

From this hollow body position, roll to one side in a controlled manner.

When rolling onto your stomach, engage your glutes to move into an arch body position.
Relax to move into a resting position on the ground.
Perform a "soft" roll leading with the arm & following it with the eyes/neck/head to return to supine!

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Inchworm Walk-Out

From standing, hinge at the hips to place hands on the ground.

A soft knee bend is ok if needed to get to the ground.

Walk the hands away from the body until in the high plank position.

If more of a challenge is desired, walk the hands further away from

the head as shown here!

Pause in the high plank or extended position (depending on which

you choose) and perform a full breath cycle.

Return to starting position by walking the hands towards the feet.

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