A1: Floor Scorpion, Alternating x 30 Seconds
Lay face down and extend both arm out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.
A2: Split Stance Scap Row x 30 Seconds Each Side
Start in a split stance position with your feet shoulder-width apart. Bend over by hinging at the hips, press your hips back and light up/engage the hamstrings. Keep a long spine from your back heel to your head and tight core. You can place your free arm’s elbow on your thigh to help keep your shoulders square. Grip the kettlebell with a thumbs up/neutral grip position and pack shoulders, engage your lats and core. Maintain a high hinge in this position and then protract and retract your shoulder using your scapulae,, keeping your elbow straight.
A3: Knee Pull Plank to Push Up x 30 Seconds
Start on your knees with your arms extended out in front of you. Pull yourself forward onto your forearms and then onto your palms into the bottom of your push up position. Push up and and then go back down into your low push up position and then push yourself back onto your knees.