1 Minute Walk Outs - Walk your hands into a plank position and then pause for second and brace your contract the gluteus and abdominal muscles. Which will be called "bracing". Make sure that your hands are placed under your shoulders and your body is in a straight line. Then walk your hands back to your feet and do a deep slow spinal roll back to a standing position.
10-20Reps Push Ups w/a Hip Flexor Stretch- Keep your hands right outside your shoulders in a narrow position. Its important that you keep a solid plank position or "hollow position". In the plank tighten your butt, abs, quads and extend your knees. Lower your chest and hips to the floor evenly then drive back into a plank position.
Once you completed the Push Up then place your foot outside of your hand and apply a stretch into your Hip Flexor and gluteus.
1 Minute Paleo Chair- When you squat into position I want you to think about placing your hips/butt on your heels. At the bottom of the squat your knees should be directed outward, in a slightly externally rotated position at the hip. Rest your your hamstrings onto your calves and find balance by sinking your heels and the base of your foot into the floor. Torso should remain perfectly upright (vertical). Shoulders behind midline. You should actively extend/lengthen the spine for the duration of the set with your eyes remaining horizontal throughout.
1 Minute Seconds Gorilla Step- Free style movement. I want you have fun and move around low, high, circles and planks. Just feel the freedom to express your body as you see fit.
20 Reps Lateral Lunge Stretches- Kneel onto your left leg and place your right foot in front of you to assume the lunge position. Slide your right foot out to the side and place both hands on the floor in front of you. Try to straighten the right knee and lean your body forward while relaxing your hips.Rocking the hips forward and back will change the pull slightly to get all muscles.
20-30 Second Hollow Rock-With lower back touching the ground. Legs straight and tight together with toes pointed.Arms straight and glued to your ears. Start rocking back and forth without allowing the shape to break at any point.
10-20 Knee Tucks Sit-Ups- Start in a v-sit position with your knees up and your back long. Extend your legs out and lean back while maintaining a strong core. Pull your knees back in, fully contract your abs and repeat.