3 sets of 1-2 minutes of breath.

Explore both options of exhale relax vs exhale brace.

Be sure to focus on breathing into the side body as well (obliques)

3 sets of 10 reps

Ideally 3s in the bottom (breathing into the lower back) and 3s at the top (breathing into the side body and lower back)

*It's really important to try and gain upper back tension here.

3 sets of 1 min per movement for BOTH the lat and upper back (that's 2 minutes total per side) 1 min lat focus 1 min upper back focus

Learning to engage that lat and upper back without the shoulder jutting forward will be crucial for your shoulders health long term.

3 sets of a 1 minute hold. Don't let the pelvis tilt forward. If you keep it tucked you'll notice the core engage, and hamstrings come to the party as well. You should not feel this in your lower back, if you do you are over extended. Breath into low belly NOT chest / shoulders / neck

3 sets of 30-60s of reps. It's all about maintaining a tucked pelvis which in this case will put you more natural. We are essentially learning how to move the leg ON the hips without the hips/lower back moving. Inhale as you go out, exhale as you tuck in.

3 sets of 1 min hold. Focus on breathing into the low belly and obliques (side body). Again we are learning how to engage the hips on the side without moving the pelvis/lower back. Pelvis tuck is crucial here or you 1) won't feel the hips 2) will feel the lower back. enjoy the cramp on this one :)

3x100-200ft It's all about controlling the spine here. This movement is great to explore making a movement go from feeling too segmented to fluid. It you notice the low back, knee, or shoulder joints try exploring how you are breathing and the position of the knee/hip to change what you feel.

2-3x10-12 reps here light or just go 60s. Breathing into the lower back as you roll forward is crucial to open up the back side of the body.