Start on your back with your knees bent, feet flat on the floor, arms by your side, and core engaged. Begin marching by lifting one leg up to your chest, keeping the knees bent. Slowly lower and repeat on the other side. Return to start. Begin marching again, this time extending your opposite arm overhead simultaneously. Slowly lower and repeat on the other side. Return to start. This time, begin in a 90/90 position, with hips and knees bent to 90?. This will bring your lower legs and feet parallel to the floor. Begin to drop one leg down with the knee still bent to 90? until the heel reaches the floor. Return the leg to 90/90 position, and repeat on the other side. Return to 90/90 position. This time, while you are dropping one leg, extend the same arm overhead simultaneously. Slowly return to 90/90 and repeat on the other side. To progress to bicycle, straighten one leg, keeping your heel about a foot off the floor. Your opposite leg is bent and your knee is pulled into your chest. In a fluid motion, switch legs so now the other leg is straight and the opposite one is bent in to your chest. Once you are comfortable with the leg movements of bicycle, you can add in the arms. As you extend one leg, reach the same arm overhead. In a fluid motion, switch arms and legs. Remember to keep a neutral spine and the core and pelvic floor engaged during each movement.