As we tackle these workouts this week, we want to move through them mindfully, and feel our muscles flex and squeeze. We get no prizes for how fast we can complete them, but we gain strength from completing them with purpose.

Chin Tucks

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Using a slow pace, and minimal momentum,

• Pressing through heels, using quads and glutes, stand from a seated position

• Slowly sit back into a squat, returning to beginning position

Leg Extensions

• Sit tall, raising on foot off ground as comfortable.

• Using the quads, or muscles on top of the thigh, extend knee straight out.

• Slowly release, and allow foot to come back to starting position.

• Repeat equal amount of repetitions with other leg.

Back Shoulder Rolls

• Sit tall, raising one foot out and in front as comfortable.

• Slowly roll the ankle outward

• Feel all of the muscles moving, through the whole range of motion.

• Reverse direction for equal amount of rotations.

• Repeat with other foot.

Seated Cobra

• Slight forward hinge in hips, allowing a downward angle.

• Leading with THUMBS, keeping chin tucked and chest stable

• Bring arms up and out, to shoulder height- squeezing shoulder blades together

• Slowly release back down to center starting position.

Sit-To-Stand

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Using a slow pace, and minimal momentum,

• Pressing through heels, using quads and glutes, stand from a seated position

• Slowly sit back into a squat, returning to beginning position

Seated Hamstring Stretch

• Proud Chest, gaze straight ahead

• Sitting at edge of chair, straighten right leg and place heel on floor

• Keeping right knee straight, hinge forward at hips.

• Stretch hamstring to first point of discomfort for 30 seconds.

• Repeat on left leg. Alternate legs 3 times minimum.