MA4 is a higher intensity, beginner self-directed workout routine to challenge your balance while improving flexibility capabilities. These may be done sequentially or individually across a chosen timeframe: periodically through the day, for 5-minutes, or a 15-minute circuit. Dumbbells may be used, yet aren’t required.

A useful initial goal is 10-repetitions each movement, and to alter dominant moving lever with the same number of repetitions. Warm up body prior to repetitions (e.g. hoping or jogging in place, arm circles or pinwheels).

Download this PDF for more details of this routine, as well as a graph of the goal-movements, video-links, and tracking sheet.

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

COOL DOWN | Elongated :30 single stretching across an average of 5-minutes.