It is a bit more dynamic this month!

• Hands holding on to a workout bench
• Jump over the bench side to side continuously
• Do not bound your jump
• Breathe

Preparation:

• Sit tall with your legs crossed, arms at chest

Execution:

• Rotate your trunk, turning through your upper back

Preparation:

• Place elbows on ball and hold yourself up in a plank position

Execution:

• Move elbows in a pot-stirring motion without moving anything but your arms.

Preparation:

• Keep spine neutral
• Forefoot elevated to load hamstrings

Execution:

• Stick bum back by bending at the hips
• Keep your weight forwards, as far as you can with out falling
• keep your arms forward and relaxed but scapula stable
• Rise up by pushing hips forwards and using hamstring
• Move slowly when coming up
• Do not move from your back

Preparation:

• Plank position on hands and feet

Execution:

• Lift one arm to touch the opposite shoulder, alternate hands

• On your back, pelvis neutral, deep core on
• Innerline activated (knees, ankles, and toes glued together)
• Feet on a small ball
• Roll the ball out until it is on your achilles
• Do not lose your pelvis position or the contraction of your innerline

Preparation:

• Lie on a foam roll as shown
• Feet are flat on the floor

Execution:

• Start by bringing one hand to pelvis and the other to your chest: breathe between your hands
• Bring your hand to the sides of your ribs: breathe into your side ribs and spine into the roller
• Bring your hands to your collar bones: breathe into your hands

Preparation:

• Lay on your back, feet flat, knees bent, arms raised as shown

Execution:

• Find your neutral position by rocking the pelvis
• Neutral pelvic placement
• Activate your inner thighs by squeezing your knees and ankles and toes
• Rock your knees side to side (but not too far)
• Hold your arms up by using your shoulder blades (do not use you chest) Imagine pushing something away from you

Progression:

• Your head follows your knees
• Your arms move opposite to your knees
• Your eye follow your hands

Preparation:

• Lie on your back as shown

Execution:

• Lift hips into a bridge
• At the top, take weight off one heel keeping toes in contact with the floor
• If possible, lift the whole foot
• Return to start position under control

Preparation:

• Lay with hips and lower back supported on a bosu, legs straight

Execution:

• Lift on knee towards chest, keeping the other straight
• Keep your spine and pelvic position