MOBILITY – high glute lax ball smash and floss, 4min/side.

See video for instruction ( http://youtu.be/ACXs24UVjlQ ).

This is a great one to warm-up your hips for squatting or deadlifting. When we stay seated for long periods of time, our hips turn off and disengage so some of the integral muscle groups for human movement get gross and sticky. This smash and floss is a great way to open that junk up and get some good circulation moving!

Remember, quality of movement is king and focus is queen. Don’t hit those reps mindlessly– use your breath as a guide to keep you focused and in tune with your body.

MINDFULNESS – 5min box breathing with a focus on what you’ve accomplished this past month and expressing gratitude for January.

30days of 2015 are done, what have you done with them? Maybe life has been crazy and you’ve just been trying to stay afloat. Maybe you’ve taken that chunk goal and really made progress toward your overall intention for 2015. Maybe you’ve forgotten about that chunk goal and this is a reminder!

Whatever you’ve done these past four weeks, don’t forget to be thankful. Express gratitude out loud at the start and end of your box breathing practice today– literally say “thank you” and hold in your mind something for which you are thankful.

Obstacles can deter us from attempting action or they can teach us how to overcome them. Pick your approach carefully!

Resources for box breathing ( http://www.youtube.com/playlist?list=PLmO831B4IEJHkQFA_sjEP1Xt8mI8oyecw )

Like this post if you hit the high glute smash! Let me know what you think and don’t forget to test and retest to see if there’s an effect!

Comment below with your thoughts on box breathing and your reflections on the past month!

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