Legs, Glutes, Lower back & Core



This is how you do it

Step 1

Start in a standing position with your feet slightly wider that shoulder width and pointed slightly to the outside.

1. Pointing your toes slightly to the outside will allow for greater hip mobility during the exercise.

Step 2

Brace and push your hips back slightly while bending at the waist. (Hip hinge)

Step 3

Flex your glutes and legs as you squat and lower your hips towards the floor.

1. Your knees should always be inline with your toes throughout the range of motion.

2. Your back should be straight or neutral with your head inline with your back so as not to hyperextend your neck.

Step 4

Flex your glutes and legs as you squat and lower your hips towards the floor.

1. You can use your arms to help balance if needed

Step 5

Repeat for the desired time or repetitions.

Glute Bridges

Glutes, Quads & Hamstrings



Downward Facing Dog

Full Body





Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.