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Wake up your feet.
Energize your legs.
Strengthen your hips.

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  • HIPS DON'T LIE

    Breathwork
    Windshield Wiper Knees
    Single Leg Heel Circles, both sides
    Single Leg Circles with Knees, both directions, both sides
    Single Leg Circles Straight Legs, both directions, both sides
    Windshield Wiper Knees
    Seated Windshield Wiper Knees
    Seated Feet Together, Lift and Lower Foot, bot...

  • STRONG BUMS = HAPPY HUMANS

    Breathwork
    Pelvic Tilts
    Articulated Hip Bridge
    Hip Bridge Heel Lifts
    Marching Bridge (one side at a time)
    Single leg bridge (holding)
    Hip Press
    Rolling like a ball
    Cat/Cow
    Table leg lifts (posterior) x 12
    Table Hamstring Curls x 4 / Pulses x 8
    Table Knee Circles x 4 each way
    Knee to n...

  • LOWER BODY CHAIR F I R E

    Breathwork
    Seated Pelvic Tilts with Chest Opening + Back Rounding
    Lift and Lower Big Toes
    Lift and Lower Other Toes
    Lift and Lower Heels
    Lift Single Leg Into Body, Knee Bent
    Lift Single Leg Into Body Knee Bent, Bring Leg to Outside and Tap Foot Down
    Press Head into Hands, Lift Bent Knee to...

  • HAPPY FEET

    Standing Side to Side Sways
    Standing Forwards + Backwards Rocks, then to Toe and Heel Lifts
    Standing Side to Side Sways - to Inner and Outer Edges
    Standing Feet Circles
    Standing on One Edge + Hold (both sides)
    Standing Roll Down to Forward Fold
    Spinal Waves to Halfway Lift (x3)
    Downward Do...

  • L E G S

    Breathwork
    Pelvic Tilts
    Hip Bridge w Articulations
    Hip Bridge, Single Leg Lifts (both sides)
    Hip Bridge, Single Leg Lift + Lengthen to Ceiling, Then Lift and Lower Hips, Then Lower and Lift Straight Leg
    Hip Bridge, Single Leg Lift + Lengthen to Ceiling, Then Lift and Lower Hips, Then Lower a...

  • STANDING BALANCE

    Standing Side to Side Sways
    Standing Toe Lifts + Toe Spreading
    Standing Forward and Backward Sways
    Standing Side to Side Leans
    Standing Feet Circles
    Standing on Toes, Heels High
    Standing on Toes, Circles, both directions
    Standing Knees Slightly Bent, Pelvic Tilts
    Single Leg Standing Other...

  • STANDING LONG & STRONG

    Toe Lifting and Arch Lifting
    Breathwork
    Standing Arm Circles
    Standing Side Bends
    Standing Back Bend
    Standing Spinal Circles
    Standing Arm Circles
    Forward Fold + Halfway Lifts (x3)
    Forward Fold
    Low Lunge to Runner’s Lunge
    Twisted Lunge
    High Lunge - No Arm Support
    Lunge on Edges of Feet ...

  • LONG AND STRONG LEG FLOW

    Breathwork + Core Activation
    Pelvic Tilts
    Supine Single Leg Knee to Chest
    Supine Single Leg Hamstring Stretch - Passive w Knee Bend
    Supine Single Leg Hamstring Stretch - Active, + Straight Opposite Leg
    Supine Single Leg Tick Tock
    Supine Single Leg Knee to Chest, other side
    Supine Single Le...