Split Down Dog to Spider Lunge and T-Spine Opener- This combo hits all the right spots. Begin in a tall plank position with your shoulders stacked directly over your wrists. Push the floor away, sending your hips back into a down dog position. Your head will now be framed directly between your arms. Extend your right leg up, working to keep your hips square. Now shift forward, returning to plank, but bringing your right foot to the outside of your right pinkie. Feel your hip opening in this spider stretch. Now reach your right arm up towards the ceiling, creating some rotation through your rib cage and mid-upper back and chest. Now bring your hand back down to the ground and send your right foot back to meet your left foot in plank. Repeat on the other side. Complete 6 rounds to open up your tight hips and mobilize your T-Spine. Breath through the movements, in through the nose and out through the lips. Enjoy.

Prone W to Plank- Lie on your stomach with your arms out to the side in a W. Your Palms should be facing each other, with your thumbs angled towards the ceiling. Engage your upper back muscles to lift your arms up off the ground. Lower with control. Now slide your forearms directly under your you, elbows under your shoulders, and push the floor away. Brace your entire body and lift up into a low plank hold. Lower with control and repeat a total of 10 repetitions. Breath as you move through the positions intentionally.