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Quadruped

Start on all fours with wrists below shoulders, knees below hips.

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Keeping abs tight, extend left hand in front of body and right leg behind you.

Pause, keeping spine long, then return hand and foot back to mat.

Push through heels, lifting hips in air and reach right arm up and over.

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Pause, then lower to return to start.

Step right foot next to right hand, then return to plank position.

Now, step left foot next to left hand, then return to plank position.

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Jump both feet forward on the outside of hands and explode up, jumping as high as possible.

Lower back to ground and return to starting position.

Ice Skate

Stand on left foot with right foot slightly lifted.

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Reverse the movement, jumping to the left, landing on the left foot with right hand forward.

Rainbow Down Dog

Start in down dog position.

Shift weight to left and extend right leg to right with foot pointed.

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Lift right leg up and over, creating a semi-circle, lowering on a diagonal behind left leg.

Retrace the circle with right foot.

Hold this quarter-squat position and extend right leg in front of body.

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Reverse the movement and immediately move into the next rep without straightening the left leg.

Press through left heel to lift hips a few inches off mat.

Pause, then slowly return hips to mat.

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Lean forward slightly and place left hand on floor next to left hip.

Keeping both knees on floor, lift up and over to left side.

Pause, then return to start.

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*Repeat on opposite side.

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