3 Rounds:
Wall sit: 25 seconds
Glute bridge x 20 – slow and controlled, with a yoga block between your knees
Side plank x 15 seconds per side – Use your non­supporting arm for extra stability if needed
Downward dog at the wall – 7 deep breaths
Plank against the wall – 25 seconds

Wide legged squat (yogi squat) – 40 seconds, take breaks as needed.

B.
10 minute Row
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes

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