As you step back, let the arms open with palms up while lifting the heart. Make sure all ten toes are facing forward. Ease in and out of the move for a couple seconds each way, never forcing.

Warming up the shoulders and hips, lift opposite arm and leg focusing on the up. Add a skip or hop or just lift the knees high without collapsing in the back.

Warm up upper and lower body in a different plane of motion by taking arms up high to the side and tapping or lifting legs to the side. Better hip activation when heels come up to the side with toe down, no matter how high.

Warm up the back side by pulling elbow back like rowing and kicking the heels back alternating legs. Always with good posture and engaged core.

Step back into a reverse lunge as you reach forward to counter balance. Palms up as in serving a plate and stepping back with alternating legs, both feet straight ahead always.

Step back with one leg, all toes facing forward, grab the same side wrist as the leg back to pull into a side bend. Alternating sides easing in and out of the move. Feels like a front of the leg stretch but an important muscle there connects to the lower back so a good way to warm it up especiall...

Maintaining good tall posture, circle each knee from front to back with as much range of motion as possible without moving much else.

Step forward, all toes straight ahead. Use hands on the thighs at first to lean toward the thigh, then switch legs. Do some with mostly straight legs then start to bend them more to feel more. Chin stays tucked and no rounding of spine-just hinge at the hip.