8-12 Min of low impact high intensity warm up Break a sweat!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Sitting Adductor Rolling with Foam Roller | as needed | ||
| Sitting Hamstring Rolling with Foam Roller | as needed | ||
| Hip Opener | 10x each side | Place both knees, your hips and the foot of the extended leg in 1 line.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. | |
| Half Middle Split Chest to Wall | 10x each side | Place both of your knees, the standing foot, your hips and chest against the wall.Push your opposite hip down towards the heel of the standing foot.Stay in contact with the wall the entire time and 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. | |
| Alternating Plie | 4x each side | Keep your hips low as you swap between the plie and the half kneeling position.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. | |
| Deep Plie with Elastic | 8x each leg | Attach the rubber band behind you at around knee height.Do not lean into the elastic but keep your body in an upright position. Plie down until your hips are at the same height as your knees.Externally rotate your feet and keep your hips and shoulders perfectly squared and in line as you plie.As you plie down imagine you were in a toaster. Push your knees back and hips towards the front. Your knees should travel out on top of your toes. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Row - Rotate - Press | 2x8 each side | Attach the elastic on the floor in front of you.Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down.Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis.Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead. | |
| Internal Shoulder Rotations with Elastic | 2x8 each side | Stand sideways to your attachment point. Place your working elbow in a 90 degree angle by your side. Rotate your hands so the palm is facing the attachment point.Internally rotate your arm against the pressure of the elastic whilst keeping your elbow connected to your side.Keep your shoulders down and look towards the front.focus on form and keep the band under constant pressure. | |
| Chest to Wall Shoulder Lifts | 1x4 | Separate the exercise in 4 movements. First reach tall towards the ceiling whilst keeping your wrists connected with the wall, then lift your hands away from the wall, then bring them back down and finally pull your shoulders back down towards your hips.Keep your quads, hips and chest connected with the wall at all times.Lock your elbows and look at your hands. | |
| Shoulder Lifts on Floor | 2x4 | Separate the exercise in 4 movements. First reach tall towards the front, then lift your hands up, then bring the hands back down and finally pull your shoulders back towards your hips.Hover your chin close to the floor.Lock your elbows and look at your hands.Do not lift your chest off the floor. Isolate the movement into your shoulders. | |
| Motor Bike Wrist Warm Up | 10x each side | Make fists with your hands in front of you with your elbows 90 degrees bent by your side.Move your wrists from full flexion into full extension and back.Stay in each extreme for a moment for an active stretch.Keep your shoulders depressed and squared with your hips. | |
| Prayer Pose Wrist Stretch Rotations | 4x | Connect the palms of your hands in front of your face and spread your fingers open wide.Keeping your hands in a vertical position push them down in front of your body towards your belly button.Keeping your hands low rotate them for the fingertips to point towards you and then away from you. Keep pressure on your wrists the entire time and rotate your hands sligthly further in each repetition.Keep your shoulders depressed and squared with your hips. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Diamond Pulls at Wall | 1x4 | Straighten your lower back. Do not allow your hips to flip into an anterior pelvic tilt.Externally rotate your legs. The goal is to slide the heels on the wall.Keep your elbows locked and elevate your scapula fully at all times.Do not look at the wall. Instead look at the spot in between your hands. | |
| Diamond Pulls at Wall on Forearms | 2x4 | Straighten your lower back. Do not allow your hips to flip into an anterior pelvic tilt.Externally rotate your legs. The goal is to slide the heels on the wall.Push tall from your shoulders and do not allow your head to touch the floor or your hands.Move slow and stay in control at all times! | |
| Straight to Straddle at Wall | 1x4 | Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Keep your elbows locked and elevate your scapula fully at all times.Only your feet should touch the wall. Do not place your knees, hips or chest on the wall.Do not look at the wall. Instead look at the spot in between your hands. | |
| Forearm Middle Split Kicks at Wall | 2x4 | Find a slippery piece of wall and wear socks.Externally rotate your legs. The goal is to slide the heels on the wall.Adjust the distance to the wall and how far you open your legs according to your available middle split flexibility. Once your hips pike and your back arches you are opening your legs too far.Push tall from your shoulders and do not allow your head to touch the floor or your hands. |