1. Hinging thoracic opener
Do 10 on each side. Open up the spine, engage the core and abductors, and wake up the hips.
2. T push-up
Do 10 total but go slow. Use the modification if needed, and strengthen the back, engage the abdominals, sculpt the arms, and fire up the obliques and glutes.
3. Single leg RDL to full kneeling lunge
Do 10 repetitions on each side, slowly and controlled. This is a leg, glute, and core killer that trains the entire lower body.
4. Leopard twist to plank
Do 20 repetitions. Start in a table top position with knees raised. Lift one hand up and drop your opposite hip to the side, twisting your core. Repeat on the other side, then shift into a forearm plank and hold for three seconds.
4. Hamstring mobility core activator hollow
Do eight leg raises, eight more in the hollow, and then eight more with arms over hollow. This works your core, abs, hip flexors and hamstrings, helping you fight off tightness and weakness from sitting.