1. neck up to ceiling, sink, then back up looking straight ahead
2. crossing the center line, look left, look right
3. neck circles, clockwise, counterclockwise crossing the centerline
4. shoulders to ears and release
5. Shoulder rolls backward and forward
6. chest openers-two hands on top of each other
7. chest opener-wrists curled under and back
8. waist turns/twists crossing the center line
9. knee circles clockwise/counter clockwise/each side
10. ankle circles clockwise/counterclockwise/each side
11. kicks left and right
Remember:
Effort moves from the core out to the extremities through the spine
The waist moves the other parts
don't bounce on the knees