Beginner stretching exercises using your bodyweight

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The kneeling t-spine rotation is a mobility exercise that helps to increase the range of motion of the spine and shoulder girdle.

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The walk-out plank-up is a full body exercise that targets the legs, shoulders and arms.

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The floor angel is a beginner level upper body mobility exercise that helps to increase range of motion in the shoulders.

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The bird dog is a beginner level core exercise that targets the glutes, shoulders and core.

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The samson lunge is a warm-up exercise that helps to open up the hips and upper back.

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The walk-out cobra is a beginner level mobility exercise that helps open up the hip flexors and warm-up your hamstrings and back.

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The kneeling t-spine twist is a mobility exercise that helps open up and increase mobility of the thoracic spine.

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The swan dive shoulder rotation is a dynamic shoulder mobility exercise that targets the entire shoulder girdle and upper back.

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The splits against the wall is a lower body stretching exercise that targets the inner thighs. The splits are suitable for all fitness levels and should be done after a high volume lower body workout.

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The glute bridge is a beginner lower body exercise that focuses on the glutes.

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The front leg swing is a lower body dynamic warm-up exercise that helps to loosen up the hips.

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The walkout t-bar is a dynamic warm-up exercise that targets the hamstrings and shoulders. This exercise is suitable for all fitness levels.

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The kneeling hip flexor stretch targets the quadriceps and hip flexors and is a great exercise for anyone that spends most of their day sitting at a desk.

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The band dislocate is a great warm-up exercise that will help increase shoulder mobility. This exercise is suitable for all fitness levels.

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The hip mobility stretch is an excellent warm-up exercise that helps to stretch out the hip flexors and open up the hips.

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