1. Bear Crawl
Get down on all fours, with your hips slightly up in the air. Gaze ahead and move on your hands and feet forward. Mark out where you’d like to travel to. Once you’re there, reverse your direction, moving backwards on your hands and feet. Repeat.
2. Wall Sit
Stand with your back to a sturdy wall. Rest your back onto the wall and inch yourself down until you are in a sitting position. Your knees should be in a 90 degree angle and your thighs parallel to the ground. Rest your hands on top of your head, keep your back straight, and engage your core muscles.
3. Med Ball Pushup
Set a medicine ball on the floor and place your hands on top of it. Keep your body flat and lengthened with feet together. Gaze softly at the floor before you. Breathe in as you let your chest fall just before the medicine ball, without touching the ball. Breathe out and push yourself back up to the beginning position. Keep a controlled rhythm, remember to breathe, and keep your body as flat as possible.
Stand tall. Inhale and drop to the floor in pushup position, gazing at the floor before you. Complete a pushup, exhaling as you push off the floor. Immediately bring your knees in towards your chest and plant your feet into the floor. Explode up with a jump straight in the air. Once you land, repeat the sequence.
5. Reverse Fly
Lay resistance band on the floor. Stand on top of the band, with your feet together and directly in the center of the band. Bend knees slightly as if you’re sitting in a chair, your hips back. Grasp either end of the band with your hands. Gaze just before your feet. Keep a straight back, tight core, exhale, and pull the bands back behind your back. Once you cannot pull any further, hold that position for a moment before your inhale and return to the starting position.