Okay, all fours. I'll turn to the side so you can see this. Alright cat and cat. What we're going to do is take your, take your spine and you're going to raise it up by contracting your abs. Okay, blowing, exhaling, blowing out, and then releasing, pressing the rib cage down towards the floor. Relax the shoulders. Again, up, contract the abs, stretch out the spine and then rib cage down towards the floor. One more time. Up, that's it, and then down. Great. Okay, now we're going to take, going to take your left foot, place it in front so you have ninety degree bend. Very important here not to put weight on this back leg. And if you do that, if you take the weight off of this knee, place it all on this front foot, you're going to feel tension. Okay, you're going to feel tension and that's okay. I want that. And you're going to take your hands in the middle of your thigh, you're going to press up, and then lunge forward. Again, concentrating on taking the weight off that back knee. And then back up. Now we're going to reach up, looking up and then lunge, and then back up. One more, now we're going to twist across and lunge and back up. Let's switch feet. Hands in the middle of the thigh, weight is off of this back leg on the front leg, pushing down. Toe is straight ahead. Press back, and lunge come back up, we're going to reach slight gaze upward, now lunge back up, reach across, twist and lunge, and back up. Now we're just going to stand up, feet shoulder width apart. This is our last one. A little wider than shoulder width. We're going to squat down, grab the toes, arms inside of the knees. Okay, nice flat back. The goal is not to straighten the legs out. The goal is to keep the back flat. And we're just going to stand with the back flat. Two, three, don't round your back on this, four, a little burn in the quads, and six and stand. Shake it out. There you go. That's your dynamic warm up. Next is the actual routine itself.
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