5 Minutes Key points: Use leverage to increase pressure. Hold areas that are exceptionally tight.

3 sets of 10 REPS per side Key Points: Maintain good posture and keep core engaged. Try to make movements as fluid as possible. Work towards not requiring your hands for support behind you to work on strengthening the core.

3 Sets of 4 REPS Key Points: Round your back at the forward folds and flatten the back in the plank. Try to have legs as straight as possible to stretch the back of the legs. Try going in reverse direction (bringing hands to feet) for a challenge.

5 Minutes Key Points: Roll all areas. Use leverage to increase the pressure of the roller on your muscles. Hold areas that are very tight.