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0:27 Supine Windshield Wiper
- 3 - 6 Reps per side
- Lie on back
- Arms at a letter T by your side
- Shift body over to one side with limbs stacked on one another
- Use top arm and twist upper body over to other side
- Inhale as you open up
- Try to keep shoulders down at end ranges
- Return back to starting position
- Exhale as you close
- Switch sides & repeat

2:25 Half-Kneeling stretch
- 3 - 5 Reps per side
- Place top of foot on surface behind you while on your know
- Or on the floor if stretch is too much
- Squeeze your glutes & tuck your tail
- Hold for 5-15 seconds
- Release glute and hip tension
- Switch sides & repeat

4:02 Seated Figure 4
- Start seated on the edge of a chair
- Lift one ankle and place on your knee
- Sit up with tall posture
- Actively push ankle down into knee
- Lean forward
- Maintain tall spine
- 5-15 seconds

5:15 Walking Lunges
- Hold dumbbells in hand
- Step forward and load front leg with weight
- Stand up tall and strong
- Continue with controlled tempo

5:55 Alternating Bent Over Row
- 10 - 12 reps, 3 - 4 sets
- Stand with feet at hip distance apart
- Hinge hips back while maintaining a neutral spine
- Pull up with both dumbbells & hold
- Lower one and pull back up
- Hold the squeeze
- Lower the other and pull back up
- Hold squeeze again
- Continue to alternate
- Try NOT to rotate for this exercise

7:07 Alternating Shoulder Press
- 10 - 12 reps, 3 - 4 sets
- Grab dumbbells & pull them up to a front rack position
- Press both dumbbells up & hold
- Now, pull shoulders down into your back
- Slowly bend/lower one & press back up
- Hold other dumbbell pressed above you
- Bend/lower the other side & press up
- Continue to alternate
- Try NOT to bend or move body side to side throughout exercise

8:25 Single Leg Elevated Bridge
- 10 - 12 reps each side, 3 - 4 sets per side
- Begin on your back with feet on bench
- Squeeze glutes and raise hips to elevated position
- Feet should be pressing into bench
- Bring one leg up towards you and lower hips down to floor
- Press hips up and lower
- Maintain hips at level position


Thank you to Serene for filming this video, be sure to check out her Instagram here:
  / mindful_axis  

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