This move is great for opening up your hips and stretching your glutes, shoulders, and lats. Place a stationary object like a step, yoga block, or core board directly in front of your toes. With your feet hip-width apart, lower into a deep squat. Place both hands lightly on the board. Keeping your left arm straight, extend it as high over your head as you can. Raise your right arm in similar fashion. With both arms raised, stand up, and then squat back down. Repeat 10 times.
Training tip: Squeeze your glutes as you stand and sit into the squat to make sure your butt, not your back, is doing the work.