Start with your head just off the floor and your hands underneath your forehead.Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Reach your hands out towards the front to elevate your scapula, then lift the hands up towards the ceiling keeping your chest on the floor.On the way back stop with your elbows in line with your shoulders and a 90 degree angle in your elbows. Lift your forearms towards the ceiling and squeeze on top for a moment.Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling.Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
Engage your core and create 1 straight line from your feet all the way through your neck.Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Flex your feet on the floor and keep them next to each other.Place your elbows right underneath your shoulders.
Keep your wrists connected with the floor at all times.Reach as tall as you can and cover your ears with your shoulders.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders.
Start with the palm of your hand facing upwards in front of you.Using your internal muscles stretch your hands open. Bring your wrist into full extension and spread your fingers wide.Engage your forearm and hand muscles to make the tips of your fingers touch and curl your wrist into flexion.Keep your forearm around horizontal.
Gently stretch your wrists on the floor.Rotate, twist and move them to stretch them in each direction.Spend more time in positions where you feel less mobile or even stiff.Keep your elbows locked and hands shoulder wide apart.
Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Pull 1 knee down to the tuck at the time whilst keeping your shoulders and hips perfectly squared. Pull the knee down in a vertical line and avoid it sticking out to the side.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.Touch the wall with your feet and the working knee and shin only.
Align your hips, shoulders and top foot on top of the center of your hands. Create a 45 degree angle at the hips for the other foot to touch the wall.Isolate the movement into the working leg only. Place the knee on the wall and pull it as low as possible without un-squaring the hips or flipping them into a posterior pelvic tilt.Focus on the immobile leg. Keeping it perfectly stable is much harder than moving the other knee down to the tuck and back up.Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.
Align your hips and shoulders on top of the center of your hands. Create a 45 degree angle at the hips for the feet to touch the wall.Move slow and focus on 1 movement at the time. Separate the movements and freeze every time your change the limb or direction of the movement.Hold the tuck position for a moment in each rep.Do not push your feet up the wall too far between reps. Your hand-shoulder-hips line needs to stay intact at all times.
Make sure your shoulders stay right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Keep your knees together and make them touch the wall as you pull them down.Pull your knees as low as possible whilst engaging your lower back. In the tuck position your hips need to be in a slight anterior pelvic tilt. As soon as your lower back rounds and your hips flip into a posterior pelvic tilt your knees are too low.Lock your elbows, elevate your scapula and look at the spot in between your hands.
Hold your shoulders right on top of the center of your hands. Do not push them open in the direction of your armpits or allow them to close and slide in the direction of your back.Fully lock your knee in each rep extending the leg up to align it with your already aligned hips, shoulders and hands.Time your hips and knee. If you were watching this drill from the side the foot should travel up and back down on one vertical line.Lock your elbows, elevate your scapula and look at the spot in between your hands.
Engage your whole body! Do not allow your back to arch or your shoulder blades to stick out behind your back.Take small and controlled steps with your hands facing towards the front.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Look at the spot in between your hands. Do not look at the wall placing your chin on your chest.
Start with your body in a perfectly straight line. Your feet should be the only thing touching the wall. Lean your shoulders towards the front and slide your feet down the wall. When you are about to wall over push back up.Do not pull your hips or arch your back. Stay in a perfectly straight line from shoulders to toes. The only position change should be in the shoulders and wrists.Place your hands further from the wall than in a regular Slide Away to lean more and build more shoulder strength.Keep your elbows locked and elevate your scapula fully at all times.
Move your shoulders on a vertical line and make them cover your ears in every rep! Focus on keeping the top foot, hips and shoulders on top of the center of your hands.Place your feet on a box, table or kitchen counter for the legs to be about parallel to the floor. Do not place your feet against the wall!Move especially slow and careful on the way down when you depress your scapula to protect your shoulders from impact and to build strength and awareness in this vulnerable position.In case of a temporary lack of hamstring flexibility bend your knee slightly to ease the tension.
Engage your core and create 1 straight line from your feet all the way through your neck.Only roll as far as you can control your body!Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.Engage your legs! Lock your knees, point your feet and squeeze the water out of them.