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0:45 Cat cow (5-8 Reps)
- Start in a 4 pt neutral position
- Cat Position
- Round head, chest, and tail
- Exhale
- Cow position
- Reverse motion and extend neck, chest, and back
- Inhale

2:15 Quadruped Bird Dog (5-8 Reps)
- Start in a 4pt neutral position
- Extend opposite legs away from body and hold position
- Reach heel and hand away from spine
- Keep a level position
- Hold for 3 seconds
- Return to center
- Switch sides and extend away from body
- Hold for 3 seconds
- Repeat

3:35 Half-Kneeling Stretch With Rotation (5-8 Reps)
- Tuck your tail and squeeze rear glute
- Take hands behind your head
- Deep breath
- Rotate upper body towards the standing leg
- Exhale on rotation
- Inhale as you return to center
- Maintain a tall spine
- Switch sides and repeat

5:30 Side-lying Hip Rotation (5-8 Reps)
- Lie on your side with bent knees together
- Align heels with hips
- Lift top leg up and flex foot
- Pulling toes towards your shin
- Internal & external hip rotation
- Internal rotation
- Push knee down while pulling foot upwards
- External rotation
- Push knee upwards while pulling foot downwards
- Repeat on both sides

7:20 Dumbbell Goblet Squat (10-12 Reps, 3-4 Sets)
- Hold dumbbell in front of your chest
- Squat down carefully and hold at the bottom of squat
- Toes slightly turned out
- Push all the way up through your heels

8:44 Bent-over Row with Stability Ball (10-12 Reps, 3-4 Sets)
- Sit hips back into stability ball against the wall
- Keep a stable neutral spine
- Hold dumbbells in hand
- Pull weights back to your hips
- Squeeze mid back
- Exhale up
- Lengthen back down
- Inhale down

10:00 Dumbbell Walking Lunge (10-12 Reps, 3-4 Sets)
- Take step forward and use lead leg to push back up
- Be careful not to step too narrow

10:35 Dumbbell Chest Press With Ball (10-12 Reps, 3-4 Sets)
- Start seated on ball
- Grab dumbbells from floor and position body on ball
- Press heels into floor
- Push hips into ceiling
- Squeeze glutes
- Maintain position on ball as you press weights up
- Exhale up
- Inhale down

12:00 Bridge with feet on ball (10-12 reps, 3-4 sets)
- Start lying on floor with heels on the ball
- Place arms beside your body
- Lift hips up and stabilize
- Exhale up
- Inhale down
- Control slowly down
- Maintain level hip position



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

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