Wake & Shake 1

An energizing routine that uses dynamic stretches and mobility exercises to prime your body for an active, productive day ahead.

Exercise Overview

Exercise Instructions

Dynamic Side Bends demonstration

1. Dynamic Side Bends

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Reach one arm overhead while bending your torso to the opposite side.
  • Return to the starting position and repeat on the other side, alternating sides dynamically.

Tips

  • Engage your core to avoid overextending your lower back.
  • Keep your movements smooth and steady.
  • Focus on lengthening through the side of your body as you bend.

Modifications

  • Reduce the depth of the side bend if flexibility is limited.
  • Perform the movement more slowly to maintain better control.

Benefits

  • IT Band, Obliques, Shoulders, Core, Abdomen
Arm Circles demonstration

2. Arm Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
  • Make small circles with your arms, gradually increasing the size of the circles.
  • Reverse the movement at the halfway point.

Modifications

  • For less intensity, bend your arms at your elbows and perform smaller circles closer to your body.

Benefits

  • Neck, Upper Back, Shoulders, Chest
Arm Swings demonstration

3. Arm Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
  • Swing your arms forward across your chest, crossing one arm over the other.
  • Then swing your arms back out to the sides, opening them wide.
  • Repeat the motion, alternating which arm crosses over the other each time.

Tips

  • Start with slower swings and gradually increase speed as you warm up.

Modifications

  • Keep your arm swings smaller if you experience any discomfort.

Benefits

  • Triceps, Upper Back, Shoulders, Chest, Biceps
Good Mornings demonstration

4. Good Mornings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands behind your head.
  • Hinge forward at your hips, lowering your torso while keeping your back straight.
  • Return to standing in a controlled motion and repeat.

Tips

  • Focus on maintaining a neutral spine and avoid rounding your back.
  • Engage your core to support your lower back.
  • Keep a slight bend in your knees to avoid locking them.

Modifications

  • Reduce the depth of the hinge if flexibility is limited.
  • Place your hands on your thighs for added support.

Benefits

  • Hamstrings, Core, Lower Back, Glutes
Trunk Twist demonstration

5. Trunk Twist

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides at shoulder height.
  • Engage your core and gently twist your upper body to one side.
  • Turn your head to look over your shoulder in the direction of the twist.
  • Return to the starting position and repeat on the other side.

Tips

  • Keep your knees slightly bent and your hips facing forward throughout the movement.

Modifications

  • For less intensity, keep your arms bent with hands on your hips.

Benefits

  • Knees, Spine, IT Band, Obliques, Shoulders, Hips, Lower Back, Lats, Abdomen
Neck Roll demonstration

6. Neck Roll

Instructions

  • Start from a seated position with your back straight and your shoulder relaxed.
  • Tuck your chin down towards your chest and gently roll your neck to the right, bringing your right ear towards your right shoulder.
  • Roll your chin back down towards your chest and then roll your neck to the left, bringing your left ear towards your left shoulder.
  • Repeat this back and forth in a slow, continuous motion.

Tips

  • Move slowly and gently to avoid strain or dizziness.
  • Minimize your risk of injury by avoiding full neck circles.

Modifications

  • If you have neck pain, limit your range of motion to a comfortable level.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Hip Circles demonstration

7. Hip Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Gently rotate your hips in a circular motion.
  • Repeat the movement and switch sides at the halfway point.

Tips

  • Engage your core to support your lower back.
  • Keep your knees soft and avoid locking them.

Modifications

  • Perform smaller circles if the full range of motion is uncomfortable.

Benefits

  • Hips, Core, Lower Back
Dynamic Wide Leg Forward Fold demonstration

8. Dynamic Wide Leg Forward Fold

Instructions

  • Start from a standing position with a wide stance and your hands resting on your hips.
  • Hinge forward at your hips, lowering your torso towards the floor while keeping your back straight.
  • Return to standing and repeat the movement in a controlled rhythm.

Tips

  • Focus on keeping your legs straight but soft at the knees.
  • Engage your core to protect your lower back.
  • Keep your neck relaxed and in line with your spine.

Modifications

  • Reduce the depth of the forward fold if flexibility is limited.
  • Place your hands on a block or chair for support.
  • Bend your knees slightly if hamstring tightness prevents a full fold.

Benefits

  • Calves, Hamstrings, Core, Lower Back