Lateral Lunge to Curtsy-  Stand tall.  If you chose to load with a kettlebell, bring it to your sternum in a goblet hold.  Keeping both feet facing forward, step to the left and bend your left knee.  Sit back into your left hip as if you were squatting, but keep your right leg straight.  This is your lateral lunge.   Now straighten your left leg and bring it behind you to the other side in an X – lunge or curtsy.  Sit back into the right hip as you dip down.  Return to standing.  Continue through this movement sequence for 8 repetions before repeating on the other side.

Quadruped Thoracic Opener-  Get into a hands and knees position with a neutral spine, and  your knees directly under your hips and your hands directly under your shoulders.   On an exhale reach your left arm out and up towards the ceiling.  Follow it with your line of sight, and try to initiate the movement through your upper back (T-Spine) and not just your shoulder.  Inhale and thread the arm under and across your body.  Repeat for 8 repetitions on the left before switching to the right.