| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Inchworm 6x | In the pushup position engage your core and create 1 straight line from your feet all the way through your neck.Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front.Stay strong and engaged as you walk your hands back and return to your standing position. | |
 | Straight to W Back Lift 8x | On the way back pull your elbows past your shoulders, engage your back and lift your upper body off the floor.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop! | |
 | Shoulder Opener on Knees at Wall 40sec | Lock your elbows and slightly depress your shoulders.Place your knees about hip width apart on the floor underneath your hips.Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back. | |
 | Superman 8x | Squeeze for a moment on top of the lift.Lock your knees and elbows fully.Lift your head with your upper body and gaze at your hands. | |
 | Half Snow Angel 6x each side | Keep your knees on the floor and connected with each other throughout the entire duration of the exercise.Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor.Do not allow your hips to drop back or your immobile arm to move. | |
 | Active Sphinx 6x | Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor.With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs.Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep. | |
 | Cobra - Reps 8x | Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged.One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning.Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible. | |
 | Alternating Plie 4x each side | Especially when returning to the plie your knee needs to guide the movement. First place the knee and only allow the hips and upper body to follow after.In the deep plie your knees need to be in line with the hips, 90 degree bent and on top of the feet.Externally rotate your feet so that your toes point towards the outside. | |
 | Lotus Wave Combi 8x & 30sec each side | After the initial waves extend one leg out towards the side and lean towards it.Push your bottom armpit towards the front.Aim to keep your hips parallel and both seat bones on the floor. | |
 | Squatting Pike Warm Up 8x each side | Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement.Fully lock your knees in each rep.Exhale as you straighten your knees and squeeze your belly button towards your shin. | |
 | Pancake Table 20sec | Keep your hips and shoulders perfectly squared and parallel to the floor.Fully lock your knees and push the bottom of your knees towards the floor.Actively externally rotate your legs so that your knees point up at all times. | |
 | Runners Stretch 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty. | |
 | Runners Stretch Flex against Elastic 40sec each side | Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee.Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty. | |
 | Side Runners Stretch 40sec each side | Focus on your anterior pelvic tilt first. Keep your back slightly arched and reach with your belly button towards your toes.Keep your hips and shoulders perfectly squared and parallel to the floor.Place your hips on top of your back knee and fully lock the front knee. Push the bottom of the knee towards the floor. | |
 | Half Middle Split 8x each side | Push your opposite hip down towards the heel of the standing foot.Move sideways only.Imagine you were in a toaster. Do not allow your hips to rotate. Keep them right underneath your shoulders and in line with your foot and knee. | |
 | Hip Opener 8x each side | Push both your glutes and chest towards the floor.Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back.Place the hand of the bent knee not in front of the knee but slightly further in. | |
 | Extended Cleopatra 4x each side | Move your knees and feet as close as possible towards the floor.Place your knees in 1 line with the hips parallel to the shoulders.Go slow and analyze the exercise precisely before you begin to train. | |
 | Frog 40sec | Keep your upper body straight and parallel to the floor.Point your feet and keep both knees 90 degrees bent.With every exhale slide into a deeper stretch. | |
 | Widest Pancake 40sec | Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
 | Widest Pancake - Elastic behind the Back 40sec | Externally rotate your legs so your knees point towards the ceiling.Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt.Aim with your belly button towards the floor in front of you and not with your nose. | |
 | Middle Split on Elbows 40sec | Make sure your feet, knees & hips are in 1 straight line. Your knees should be pointing towards your head.Keep your upper body straight and parallel to the floor.Slide into a slightly deeper stretch every time you exhale. | |
 | Middle Split - 1 Knee Bent & Straight Upper Body 40sec each side | Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the ceiling. Your opposite knee needs to be exactly 90 degrees bent.Rotate your hips so they face forward and your lower back does not arch.Keep your shoulders depressed, squared with your hips and parallel to the floor. | |
 | Active Sitting Middle Split Openers - Back to Wall Assisted 12x |