Foundations • Body Care Practice
Standing Core Routine
10-Movement Sequence • Can Be Done Anywhere • No Equipment Required
“Addresses every single joint in the body, moves the fascia, and clears the lymph.”
Cue Sheet
Morning: Wake up the body
Midday: Rejuvenate & reduce cortisol
Evening: Undo stiffness & damage
1
Staggered Stance Rotation
2
Staggered Side Bends
3
Staggered Squats Reach to Floor then to Ceiling
4
Sprinter Stance
5
Sissy Squat → Hip Kick → Monkey Swings
6
Feet in “V”, rotate torso → Turn feet in, rotate torso
7
“Pick Up & Throw” – Back leg at 90° → turning back foot
8
Standing Hip Flexor → Quads
9
Hamstring / Hip Flexors
10
Inner Thigh:
1) Feet wide – Forward & Back → Turn hips
2) Feet Wide Stride – Forward → Lateral → Rotate front & back
Default Guidelines
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Essential Mindful Cues
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Listen to your body
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Start with slower speed & small range to test what your body is “willing” to do.
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Use “willingness” as your guide.
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If you experience pain, either stop or adjust speed, range, and/or position.