Spiderman Stretch to Deep Squat- Begin in a tall standing position with good posture.  Fold forward, hinging at the hips and place your hands down on the floor between your feet.  Step your right leg back as far as you can into a spiderman stretch, opening the front of the right hip.  Pause for a moment and breath.  Now bring your right foot back up to meet your hands.  Straighten your legs, folding forward and feel the stretch through your posterior chain.   Drop the hips into a deep squat position.  Press the arms into your thighs to deepen the stretch. Straighten the legs, bring the hips up and repeat the spiderman stretch on the other side.  Continue through this flow for a total of 6 deep squats.

Prone W- Lie prone (on your stomach) with your arms and legs fully extended.  Brace through your core to stabilize your spine and lift your  face and arms off the ground to align them with your upper back.  Retract your shoulder blades, pulling them down and back.  On an exhale, bend your arms and pull your elbows down in a 45 degree angle creating the shape of a W.  Pause for a moment and return arms to overhead position.  Repeat for a total of 8 W’s.