| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Back to Wall Press | 2x3 | Chin on the chest! Do not touch the wall with the back of your head. Start in a handstand with the back to the wall, the hands turned out and further away from the wall. Your shoulders, whole back and legs are touching the wall. Bring your legs around on the way down. Keep your lower back agains the wall. Work on your compression by pulling the feet down but keep your whole back against the wall the whole time! Then come back up! | |
| Chest to Wall Press | 2x3 | Keep your hands, shoulders and hips aligned. Through the widest straddle bring your feet down towards the floor by your wrists. Work towards closing your feet at the bottom. Come back up without arching the back or moving the shoulders. | |
| Chest to Wall Leg Lifts | 2x4 | Bring your feet down at least past the hip line. Keep your hands, shoulders and hips aligned. Using your hip flexors and compression muscles only pull the feet away from the wall towards your armpits. | |
| Skin The Cat | 2x3 | All about compression. Stay as tight as possible! Lock your knees |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Side Bends | 1-2x4-6 each side | ||
| Elevated Kneeling Side Bends | 1x4 each side | ||
| Deep Lunge Side Bends | 1x5 each side | ||
| Deep Side Bends - Freestanding | 2x2 each side | ||
| Deep Side Bends - Wall | 2x3 | ||
| Miami Side Bends on 2 blocks | 2x2 each side | keep the side of your face connected to your supporting shoulder. Hold each side bend for a moment! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Miami Leg Circles | 1x2 each side each direction | ||
| Miami Outside Hold full straddle | 2x5sec each side | ||
| Miami Floor Combi Part 2 Full Straddle | 2x each side |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!
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