How to use this list: Clayton suggests doing each exercise in the lower abs workout below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
1 Downward Dog Split to Elbow Knee Hold. ...
2 Side Plank With Reach-Through. ...
3 Slider Plank to Pike. ...
4 Slider Bear Plank. ...
5 Hollow Hold to V-Sit. ...
6 Straight Leg Pulse Up. ...
7 Diagonal Mountain Climber.

To add some practical testing and actionable advice to this theoretical musing, I offer this morning mobility check-in. In this video, I describe and demonstrate three quick movement sequences that you can do in a few short minutes any time of day and/or fresh out of bed

Jump Squat To Halo

Step 1. Place a kettlebell on the floor and stand behind it with feet shoulder-width apart. Twist your feet into the ground so that they’re turned a few degrees outward, and you feel your glutes tighten up. Maintaining a tall, long spine from your head to your pelvis, squat down, driving your knees outward as you descend (they should stay in line with your first two toes) until you can grasp the kettlebell handle.
Step 2. Holding the kettlebell handle overhand with both hands, draw your shoulders back and downward (think “proud chest”). Now jump up as high as you can. Land with soft knees, and then stand up, cleaning the dumbbell as you rise (flip it over in your hands so that the bottom is up).
Step 3. Raise the weight over and behind your right shoulder. Keep your elbows as close together as you can—your left forearm should brush over the top of your head as you raise the kettlebell. Continue moving the weight around the back of your head until it’s in front of you again (a halo). Keep your core braced to prevent any bending or twisting while you do the halo. Lower the weight to the floor, and re-set for the next jump squat. After you jump, perform the halo in the opposite direction.

1️⃣Carries
2️⃣Rows
3️⃣Y-Raises
4️⃣T-Raises
5️⃣Scapular Push-Ups
6️⃣Around The World’s

• Ankle Mobility
• Couch Stretch
• Hamstring Stretch
• Adductor Mobility
• Windmill
• Figure-Four Stretch
• Thoracic Opener
• Downward Dog To Lunge Rotation

How to do this workout: This medium-intensity workout was designed by Tinman Elite coach, Chris Lee. Review each move, demonstrated by Lee below, so you can master the proper form, then follow along with him in the video above. Perform each exercise for the recommended number of reps. You will need two dumbbells and a mini band to get started.

The Warmup: One round

Lunge to Rotation: 10 reps per side
Single-Leg Lower: 20 reps total, alternating
The Workout: Three rounds, one minute of rest between each round

Inline Lunge: 10 reps per side (with two 15- to 20-pound dumbbells)
Double-Leg Hop: 15 reps per side
Clamshell: 15 reps per side (with a medium resistance band)
Renegade Row: 10 reps per side (with two 15- to 20-pound dumbbells)
The Cooldown: One round

Thoracic Opener: 5 reps per side
Flossing: 5 reps per side

The workout:
Note: I’ve provided links to very brief, easy to understand tutorials of every exercise you may not have heard of before; simply click on their names.
Y-W-T Holds — 15 sec. per hold
Y-Handcuffs — 10 reps
Isometric push up — 20–30 sec. hold at the top position
Isometric push up — 20–30 sec. hold at the bottom position chest hovering just above the ground
Push ups — As many good reps as possible
Rest 60 sec.
Band pull aparts — 10 reps
Band dislocates — 10 reps
Bodyweight squat — 10 reps
Cossack squats — 5 reps per side use chair or bench for support if necessary*
Isometric Glute bridges — 20–30 sec. hold at top position
Glute bridges — As many good reps as possible

Kolber says this exercise is the best way to prevent and fix shoulder injuries. Since you perform it lying down, you can even do it as you lie on the floor and stream a movie. No excuses!

Here’s how the routine works: Perform 20 reps of each exercise in the circuit back-to-back-to-back, rest for 60 to 90 seconds, and then repeat, but this time for 18 reps. Each time you repeat the circuit, subtract 2 reps from your sets, hitting 16 reps, 14 reps, 12 reps, and so on until you reach zero and the end of your workout. It’s all about volume.

20 DB Alternate Curls (Supinated & Hammer Grips)
20 Kneeling Single Arm Press
20 T-Pushups Up

The best part? You don’t need any equipment at all. Here’s how to do it:

• Start in a hollow body position: Lie on your back. Press your lower back into the ground. Lift your shoulder blades off the ground one inch, and your legs off the ground — all without letting your lower back lose contact with the ground. Tighten your abs to drive your lower back into the ground.

• Do a sprinter sit-up, contracting your abs then bringing right elbow to left knee; your right leg stays straight. Do 1 rep.

• After that one rep, keep your right elbow connected to your left knee; you’re now in corkscrew hollow rock position. Do one hollow rock, then return to hollow body position.

• Do 2 sprinter sit-ups; after the second one, stay in corkscrew hollow rock position and do 2 hollow rocks. Continue this pattern, laddering up to 5 sprinter sit-ups and 5 corkscrew hollow rocks.

• Rest 30 to 45 seconds. Do 3 sets per side.

The Workout

Directions: Do the workout in the video above twice a week. You can add it to a routine that’s already in your program, or do it on its own. Perform the exercises as a circuit, completing reps of each move in turn for 30 seconds and resting 30 seconds in between. That’s one round. Repeat for two total rounds.

Yoga With Adriene

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1. Low Lunge With Twist

How to do each workout: See the exercises and circuits below. Repeat each exercise for 30 seconds, followed by a 15-second rest between moves, for a 5-minute circuit. You can add one circuit to the end of your run as a finisher or use it as a part of your cross-training workouts.

• X-Mountain Climber
• Squat Thrust
• Plank March
• Windshield Wiper
• Crab Kick

The biggest limiting factor to handstands is a lack of body awareness upside down. People kick up but then they freak out because they have no idea which way is up and which way is down.

Thus, gaining body awareness is the first step in being comfortable upside down.

Below are five progressive exercises to focus on to build that body awareness.

The Workout
Do this as a circuit. In weeks 1 and 2, do each move for 30 seconds, then rest 15; do 3 rounds. In weeks 3 and 4, work for45 seconds, then rest 15; do 4 rounds.

1. Two-Step Getup
2. Ab Runner
3. Weighted Hollow Hold
4. Side Plank Leg Lift
5. Inverse Crunch

Conditioning Finisher

1. Renegade Row
2. Dumbbell Swing

No-Equipment Hinge to Y, T, W, A, and Back
It's easy to add mild resistance if you'd like.

Perform the exercises in order.

Step Up
20 total; 10 per leg

Plyo Jump
15 jumps

Toe Taps
30 total; 15 per leg

Lateral Step Down
30 total; 15 per leg

RFE Split Squat
30 total; 15 per leg

Knee Tucks
20 reps

Hip Thrusters
15 reps

Depending on how much you want to seat, take on this park bench bodyweight leg blast for between 3 to 5 total rounds.

1. Bird Dog
2. Cat-Cow
3. Y Hold Into Handcuff Position
4. Glute Bridge
5. Deadbug
6. Quadruped Rotation
7. Plank
8. Reverse Lunge With Torso Twist

Perform each exercise for 20 reps each with little to no rest

Straight Leg Sit-Up
Tip: Keep the arms reaching for the ceiling the whole time

Regression: No weight; traditional situp; classic crunch

Double Crunch
Tip: Bring the elbows to the knees. Extended position is a hollow body hold.

Regression: No weight

Leg Lowers
Tip: Try to keep legs as straight as possible with lower back pressed into the mat.

Regression: No weight