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.

Roll Shoulders Back

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Roll shoulders back through their range of motion

• Slowly feel the muscles engaging in the chest, back, and shoulders.

Chin Tucks

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Shoulders down and back

• Keeping body stable, tuck chin while raising crown of head toward ceiling

• Release to starting position

Chicken Wing

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Shoulders down and back, Chin is tucked.

• Keeping chest proud and stable, bring elbows Up and BACK.

• Feel Shoulder blades squeeze together, and slowly release down and forward.

High Row

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Raise elbows to shoulder height, palms down, extend arms forward.

• Keeping elbows shoulder height, keeping chin tucked and chest proud,

• Bring elbows back to starting position, squeezing shoulder blades together.

Seated Cobra

• Slight bend 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.

Chin Tucks

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Shoulders down and back

• Keeping body stable, tuck chin while raising crown of head toward ceiling

• Release to starting position.