Take Off Focus

Rest between sets: as needed
Intensity: Moderate – Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Half Wood Chopper 8x		Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt. Delay your chest raising up and look at your hands as they guide the upwards movement. Keep your knees fully locked at all times.
	Runners Stretch Wave 4x each side		Squeeze your belly button towards your toes. Let your hands guide the movement. Arch your back as you come up. Place your hips on top of your back knee.
	Forehead to W 6x		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.
	Active Around the Sun on Stomach 6x		Lift your upper body as high as possible in each rep whilst rotating the hands so the palms face the floor. Open your legs past hip width and keep our feet pointed on the floor the entire time. Keep your shoulders depressed, work the entire range of motion and fully relax your muscles between reps.
	Italian Wrist Curl 8x each side		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.
	Forward Facing Wrist Stretch as needed		Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits about 45 degrees towards the front. Gently move your shoulders towards the front on top of your fingers and beyond to load weight from your knees into your wrists. Go slow and only place as much pressure in your hands as you are comfortable with.
	Push Up Lean 2x6		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Point your feet and lean your shoulders towards the front transferring more weight from your feet into your hands.
	Push Up Walk Feet 2x2		Take small steps pushing your hips upwards and towards your hands. Elevate your scapula to cover your ears with your shoulders and stabilize your core to avoid swinging the hips from side to side. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	Press Lean 2x6		Place your feet close to your wrists. If necessary bend your knees sligthly to ease pressure on your hamstrings. Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor. Engage your back muscles to pull on your hips as if you were trying to flip them into an anterior pelvic tilt. This will help you get even more weight into your hands.
	Walking Dead 2x6		Lean your shoulders towards the front to transfer weight from your feet into your hands. Raise on your tippy toes and resist with your shoulders to prevent them from collapsing. Push your index fingers into the floor. Engage your lower back to pull on your hips. Do not allow your lower back to round or your shoulders to collapse towards the front. In case of a temporary lack of hamstring flexibility bend your knees slightly to ease the tension.
	Elastic Front Correction 2x8		Hold the elastic with your entire hand. We want the back of the hand to face the same direction as your back when the hands are on top. The elastic is basically an extension of the fingers. Isolate the movement into your arms and look at your hands. Elevate your scapula, hold your hands shoulder wide apart and keep your elbows locked!
	Pancake Elastic Push - Elevated Glutes 2x6		Reach far towards the front as you lower down into the pancake stretch and focus on keeping your hips in an anterior pelvic tilt. Fully lock your knees and push the bottom of your knees towards the floor. Keep your legs in approximately a 90 degrees angle inside your hips.