Wake & Shake 2

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
Hamstring Scoops demonstration

8. Hamstring Scoops

Instructions

  • Start from a standing position with your feet hip-width apart and your hands resting on your hips.
  • Step one foot forward, keeping your heel on the floor and your toes pointing up.
  • Hinge at your hips, lowering your torso towards your front leg.
  • Return to standing and repeat the movement. Switch sides at the halfway point.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Engage your core to maintain balance and stability.

Modifications

  • Reduce the depth of the hinge if flexibility is limited.
  • Hold onto a chair or wall for balance if needed.
  • Perform the exercise more slowly to maintain better control.

Benefits

  • Calves, Hamstrings, Core, Lower Back, Glutes
Gate Opener demonstration

9. Gate Opener

Instructions

  • Start from a standing position with your hand placed on a wall or chair for support.
  • Shift your weight onto your leg closest to the wall.
  • Then, as if stepping over a gate, swing your opposite leg up, rotate your leg outward to open your hip, then bring your leg back down to the floor.
  • Reverse the movement to return to starting position, then repeat the motion back and forth.

Tips

  • Keep the movement smooth and controlled.
  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.

Benefits

  • Groin, Hips, Glutes
Dynamic Wide Leg Forward Fold demonstration

10. 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
Wide Leg Torso Circles demonstration

11. Wide Leg Torso Circles

Instructions

  • Start from a standing position with a wide stance and your hands on your hips.
  • Hinge at your hips and begin rotating your torso in a wide circular motion.
  • Focus on keeping your movements controlled and fluid and switch sides at the halfway point.

Tips

  • Engage your core to support your lower back.
  • Keep your knees slightly bent to reduce pressure on your joints.

Modifications

  • Perform smaller circles if the full range of motion feels uncomfortable.
  • If balance is an issue, reduce the depth of your forward hinge.

Benefits

  • Hips, Hamstrings, Core, Lower Back
Knees Hugs demonstration

12. Knees Hugs

Instructions

  • Start from a standing position with your feet hip-width apart and your arms resting at your sides.
  • Shift your weight onto one foot and lift the opposite knee towards your chest.
  • Grasp your knee with both hands and pull it closer to your chest.
  • Hold the position briefly, then lower your leg and repeat on the other side.

Tips

  • Keep your standing leg slightly bent to maintain balance.
  • Hold your back straight and your chest up.

Modifications

  • If balancing is difficult, perform the stretch near a wall or chair for support.
  • If lifting your knee to your chest is too intense, lift it to a comfortable height.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Knee Circles demonstration

13. Knee Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your knees.
  • Bend your knees slightly and make small circles with your knees, moving them together in a circular motion.
  • Reverse the movement at the halfway point.

Tips

  • Keep your movements smooth and controlled to avoid straining your knees.

Modifications

  • Perform the exercise at a slower pace if needed to maintain control.

Benefits

  • Knees, Calves, Feet, Shins, Ankles