- Start standing at the top of your mat with your feet wide apart.
- Interlace your fingers behind your back and inhale to expand your chest.
- Exhale and fold forward from your hips, bringing your hands up and over your head towards the ground.
- Hold for a few breaths and then release the hands and come back up to standing.
- Start seated or standing with your arms at your sides.
- Bring your hands behind your back and interlace your fingers with your palms facing up.
- Inhale and draw your shoulder blades together, lifting your chest.
- Exhale and gently press your hands down towards the floor as you continue to lift your chest.
- Hold the medicine ball with an overhand grip.
- Lift the ball explosively, clean it to shoulder height.
- Press the ball overhead, then slam it to the ground.
- Stand with feet shoulder-width apart, hold a medicine ball.
- Circle the ball around your head, maintaining control.
- Complete the desired number of repetitions in both directions.
