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

• Shoulders down and back

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

• Release to starting position

Ankle Roll

• 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.

Leg Extension

• 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.

Seated Side Bend

• Sit tall, feet flat on ground.

• Proud chest, gaze straight ahead

• Allow yourself to slowly bend to one side.

• Using the muscles of the side, return to center, and repeat on other side.

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.

Seated Side Overhead Reach

• Sit tall, feet flat on ground

• Proud chest, gaze straight ahead

• Reaching straight up, bend slightly to the side opposite the raised arm.

• Stretch the side, and hold for 15-30 seconds.

• Slowly release, and repeat on the other side.

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