Start with feet hip width apart and hands on your head. Hinge forward at the hips until you feel a stretch in the back of your legs. To start the movement think, slight bend in knees, push your butt back as you lower the upper body towards the ground. Try to maintain a flat lower back with no arch. Return to standing position and repeat.

Start with feet hip width apart. Take a wide step to the right. Return to center and repeat on the left side.

Start standing upright with arms at your sides. Slowly raise arms up in a 45 degree angle without arching your back. Return arms to sides and repeat.

Watch teammates perform the 3 movements consecutively!