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

Lateral Arm Raise

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Shoulders down and back

• Keeping shoulders down and back, raise arms to shoulder height

• Slowly release, and repeat- ensuring chest stays proud and shoulders back.

Arms Bent Shoulder Rolls

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Bringing hands to armpits, slowly roll shoulders backward through range of motion.

• Keep chin tucked during exercise.

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

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.

Ankle 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.

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