Wake & Shake 3

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
Shoulder Rolls demonstration

6. Shoulder Rolls

Instructions

  • Start from a standing position with your back straight and your arms at your sides.
  • Lift your shoulders up towards your ears.
  • Roll your shoulders back and down, making a circular motion.
  • Repeat the movement and reverse direction at the halfway point.

Tips

  • Focus on creating a smooth, fluid motion to avoid straining your neck.
  • Keep your neck relaxed and your gaze forward.

Modifications

  • If you experience discomfort, perform smaller circles or just lift and lower your shoulders.

Benefits

  • Neck, Upper Back, Shoulders
Neck Roll demonstration

7. 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

8. 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

9. 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

10. 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
Leg Swings demonstration

11. Leg Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg forward and backward in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Lateral Leg Swing demonstration

12. Lateral Leg Swing

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg out to the side, then across your body in front of your standing leg.
  • Repeat the movement in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, IT Band, Hips
Dynamic Wide Leg Forward Fold demonstration

13. 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

14. 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
Toe Touch Twist demonstration

15. Toe Touch Twist

Instructions

  • Start from a standing position with your feet wide apart and your arms extended out to the sides.
  • Bend forward, rotating your torso to touch your toe with your opposite hand and raising your other hand up to the ceiling.
  • Return to the starting position and repeat the movement on your other side.

Tips

  • Keep your spine long and avoid rounding your back.
  • Engage your core and keep a slight bend in your knees.

Modifications

  • If reaching your foot is difficult, touch your shin or knee instead.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Hips, Hamstrings, Lower Back, Glutes, Abdomen
Standing Hip Openers demonstration

16. Standing Hip Openers

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Lift one foot off the floor, grabbing it with the opposite-side hand, and pull it up, allowing your knee to point outward.
  • Release and return to standing before repeating on the other leg.
  • Alternate sides dynamically in a controlled motion.

Tips

  • Focus on keeping your torso upright to maintain balance.
  • Move slowly and with control to avoid over-rotating your hip.
  • Keep your standing knee slightly bent for stability.

Modifications

  • Hold onto a wall or chair for added support.
  • Keep your range of motion smaller if flexibility is limited.

Benefits

  • Hips, Glutes
High Knee Twists demonstration

17. High Knee Twists

Instructions

  • Start from a standing position with your feet hip-width apart and your hands behind your head.
  • Lift one knee towards your chest while twisting your torso towards the lifted knee.
  • Lower your leg and return to the starting position before switching sides.
  • Continue alternating legs in a controlled, dynamic motion.

Tips

  • Focus on controlled movements rather than speed for better form.
  • Focus on keeping your torso upright to maintain balance.
  • Coordinate your twist and knee lift for fluid motion.

Modifications

  • Reduce the height of the knee lift if flexibility is limited.

Benefits

  • Obliques, Hips, Core
Knee Circles demonstration

18. 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
Ankle Circles demonstration

19. Ankle Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides or on your hips.
  • Lift one foot slightly off the floor and point your toes downward.
  • Rotate your foot in a circular motion, moving through your ankle.
  • Complete several circles in one direction, then reverse the direction.

Tips

  • Engage your core to maintain balance and stability.
  • Move slowly and with control to avoid losing balance.
  • Keep your standing leg slightly bent to avoid locking your knee.

Modifications

  • Use a wall or chair for support if balancing is difficult.
  • If rotating your foot fully is uncomfortable, make smaller circles.
  • Perform the movement seated if standing feels unstable.

Benefits

  • Calves, Feet, Shins, Ankles
Wrist Circles demonstration

20. Wrist Circles

Instructions

  • Start from a standing or seated position with your hands in front of your chest.
  • Make circular motions with your wrists, rotating them slowly in one direction.
  • Keep your elbows stationary as you move your wrists, focusing on a full range of motion.
  • After completing several circles, reverse the direction and repeat the movement.

Tips

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

Modifications

  • Rest your forearms on a table for added support.
  • If you have wrist discomfort, perform the circles more slowly or reduce the range of motion.

Benefits

  • Forearms, Wrists, Hands