Health2wealthclub

Out to your side. You should feel a stretch from your hips to your lower back and all the way up to the forearms. Upward Facing Dog Upward Facing Dog This pose will open up the chest and stretch the abdominals, as well as the hip flexors. Lie flat on your Health2wealthclub stomach, fully extended in the prone position. Bring your hands up to your sides like you're going to do a push up. Push up, but keep your pelvis on the floor and raise your chest and head as high as you can. Squeeze and hold for 30 seconds. Prayer Squat Prayer Squat Just like it sounds. It's basically a squat, except a little different. You're going to squat down so that both feet are flat on the ground. You're then going to bring your arms in between your knees and push your knees out with your elbows, Health2wealthclub bringing your hands together in the middle. You should be able to feel a good stretch in your groin. If you don't, push your knees further out with your elbows until you do feel the stretch. Bird Dog Bird Dog This helps to strengthen the core because you're using alternate stabilizing muscles to stay balanced, and it's a good warm up before heavy deadlifts or squats. First, get on all fours and fully extend one leg behind you. Next, lift your alternate arm straight out in front of you. In other words, if you extend your left leg, you also extend your right arm. Hold this position for about 20 seconds and then switch. The Set Up I do all of these Health 2 Wealth Club poses everyday, especially before a heavy training session. Start with some calisthenics to get your heart rate up and get some blood flowing, then go right into the movements. Here's what it would look like: Warm up by walking on a treadmill or jump rope.