| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Mountain Climbers | 45sec | Knee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged! | |
| Side Plank Reaches | 8x each side | Focus on stability and balance. Reach as far under as possible and all the way up in each rep. Keep your core engaged. | |
| Standing Hip Circles | 6x each side | Keep your hips and shoulders squared. Do not lift 1 side of your hips up. Keep ypour standing foot facing towards the front and supporting knee locked. | |
| Middle Split Slide to Kick | 6x each side | Hips and shoulders stay parallel to the floor at all times. Slide all the way out as far as you can before coming all the way back up to do the kick. The straight leg is facing in front! Do not arch or round your back! | |
| Runners Stretch Reps | 8x each side | Hips & shoulders parallel to the floor. Back straight. Use wall for balance if necessary. | |
| Elevated Hip Opener | 10x each side | Both feet pointed with the straight leg elevated on a yoga block. Push your chest and glutes towards the floor. Keep your back straight. | |
| Pancake Rondes | 10x | Arch your lower back. Externally rotate your legs! | |
| Single Leg Tuck - on Back | 2x4 each side | Push out tall, keep your lower back on the floor at all times! Look at your hands. Isolate the movement into 1 leg only! |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Forehead to W | 8x | Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands. | |
| Straight to W | 8x | First reach out towards the front to elevate the scapula then lift the hands up towards the ceiling. On the way back stop with your elbows in line with the shoulders. Lift your elbows and hands up towards the ceiling here as well. Keep your chest on the floor at all times. | |
| Back Extensions | 8x | Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise. | |
| Arm Circles | 10x each direction | Isolate the movement into the arms only. The rest of the body stays tight and immobile. Quick, small and dynamic circles to wake the shoulders up and get them ready. | |
| Elbow Lifts | 8x | Keep your forehead on the floor and interlock your fingers behind your head. | |
| Wrist Warm Up | As needed | Stretch your wrists on the floor in all possible directions. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Wall Walks | 2x3 | Scapular elevated at all times. Look at hands at all times. Walk as close as possible to the wall. Do not allow your stomach to touch the wall. Feet only! | |
| Straddle Slide Away | 2x3 | Do not pike. Do not arch your back. Go slow and focus on perfect technique! | |
| Leg Circles - Straight Straddle Tuck | 1x2 | Keep elbows locked at all times. Do not round your lower back! | |
| Leg Circles - Straight Tuck Straddle | 1x2 | Keep elbows locked at all times. Do not round your lower back! | |
| Straight Single Leg Isolations | 1x2 | Keep your top leg immobile. Do not use it as a counter weight. Keep your hips and shoulders squared and parallel. Push out tall and keep your weight in the fingertips! | |
| Tuck Single Leg Isolations | 1x2 | Keep your hands, shoulders and hips in 1 line at all times. Pull your knees down towards the chest and keep them together. Extend 1 leg at the the time moving from the knee joint only. | |
| Lateral Leg Isolations from Straight | 1x2 | Focus on moving 1 leg at the time exclusively! Externally rotate the leg as soon as you move it! | |
| Single Leg Circles from Straight | 2x1 | Keep your shoulders elevated and elbows locked the entire time. Do not move your hips and make sure the immobile leg is actually immobile on top. Focus on external rotation of the working leg in the full straddle. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Vertical Wall Walks - Legs Together | 2x1 each side | The longer this takes the better. Focus on every Position. Opposite hip on top of the supporting shoulder & hand. Floor hand close to the block. First transfer all the way on top then push up vertically only! Leave the floor hand on way up on the floor as long as possible! | |
| Elastic Front Corrections | 2x8 | From an overhead position bring the hands sligthly down infront of your forehead before pushing the back up. Keep your scapula elevated at all times and look at your hands. The back of your hands faces towards the back. | |
| Downward Dog HSPU | 2x12 | The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back. |