Bear Crawl- :30
Dying Bug- :30
High Knees- :30
Bear Crawl- Begin on hands and knees. Now lift your knees so that they are hovering just an inch or so above the ground. Your shoulders should be stacked directly over your wrists and your knees should be bent at 90 degree angles. Dig your toes into the ground. Maintaining this form, begin to crawl forward. Move opposite arm and leg together. Crawl forward and then back. Don’t let your back dip! Continue for 30 seconds.
Dying Bug- Lie on your back with your arms extended up in-line with your shoulders. Lift your legs and bend your knees to 90 degree angles. Engage your abdominal muscles and press your low back into the ground. Take a deep breath in and on your exhale, slowly extend your right arm overhead and left leg out long. Don’t let your low back arch up. Return with control. Repeat on the other side, continuing to alternate for 30 seconds.
High Knees- Now stand up tall. Begin a quick and light high knee jog. Swing your arms as if you are sprinting and work to get your knee up to hip height each time. For a low impact alternative, try a high knee march. Keep your core engaged, chest proud and energy up for 30 seconds.