This simple movement sequence gets your whole body ready to go quickly and effectively. Everything from feet to finger tips is moved, stretched and warmed up in a purposeful flow that works for most everyone and everything. Do it in the morning to start your day off right and as part of your warm up before training. I use this as part of all my clients general warm ups, as well as my own, with a few add ons and/or modifications based on individual and activity needs. Move gently and deliberately, increasing the range of motion with each repetition. Pay attention to each part of your body moving, your alignment, your contact with the ground, and your breath. More progressions to follow.

*Bonus-Here's one of my favorite basic warm ups:

Rower 500m
Flow 1:
15 squats/heel raises
5 walkouts
5 walkouts w/ alternating lunge stretch
15 elbow to knee tuck and extensions
15 shoulder girdle reaches and thoracic spine rotations.