| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Core Engagement on Back 4x | Lift your hands slightly off the floor and push your hands into the wall hard by elevating your scapula. Try to cover your ears with your shoulders!Lock your elbows and knees. Point your feet. Squeeze your legs tight throughout the entire drill.Tilt your head back slightly and try to look at your hands to mimic the position you would be in when performing a handstand. | |
 | Side Forearm Plank Raise 8x each side | Push up engaging your glutes and core muscles into a side plank with a straight line from your feet all the way to your neck.Keep your head in a neutral position looking straight towards the front. | |
 | Standing Side Bend 4x each side | Imagine you are in a toaster. You do not want to burn your elbows, chest, back or glutes. Do not rotate!Isolate the side bend between your last rib and the hip bones.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back. | |
 | Side Angle Pose - Bent Arm on Knee 15sec each side | Place your elbow on the bent knee for support.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back.Reach over far and stretch long whilst keeping your shoulder down. | |
 | One Legged Kneeling Side Bend 6x each side | Keep your hips perfectly immobile on top of your knees.Isolate the side bend between your last rib and the hip bones.Keep both of your shoulders in line with your hips. Gently drive your bottom shoulder towards the front and the top one towards the back. | |
 | Upper Body Lift on Side 10x each side | Keep your feet pointed and together, knees locked and quads engaged.Isolate the movement into your upper body and keep your feet on the floor. Use the side muscles of your core only. Do not help with the second arm!Truly stay on your side. Do not roll over to the back or front. |