Warm Up 1 Arm Circles

Arm circles

10 backward circles each arm

10 backward circles delayed both arms

10 forward circles each arms

10 forward circles delayed both arms

Warm up 2 Band Shoulders Floss

Use a resistance band. Narrow the band as much as possible while keeping the elbows straight.  Allow the spine and hips to move freely as this serves as a whole body mobilisation. 10 reps in each direction.

Warm Up 3 Band Shoulders Floss 2

Use the band and keep the arms straight. arms goes back 180.

10 reps then 10s hold in the back

Warm Up 4 Band Shoulders Flexion

Externally rotate your shoulders, 

Keep the ribs IN.

Pull the band hard to maintain the scapula elevation and flex the shoulders.

10 reps then 10s hold

Warm Up 5 Shoulders Mobilisation

In extended puppy, open the chest towards the floor and shift the shoulders side to side. 10 reps.

Warm Up 6 Lats Stretch

Externally rotate the shoulder (thumb towards the ceiling)  Bring your arm towards the opposite side and arch in the back.  Keep the ribs in to focus on stretching the lats. Both sides 1 min hold.

Warm Up 7 Extended Puppy Circles

10 circles in each direction.

Warm Up 8 Extended Puppy Hold

Keep the upper back arched - chest towards the floor, and look up.

Warm Up 9 Lats Stretch

Externally rotate the shoulder (thumb towards the ceiling)  Bring your arm towards the opposite side and arch in the back.  Keep the ribs in to focus on stretching the lats. Both sides 1 min hold.

Warm Up 10 Downward Dog

Keep shoulders externally rotated and flexed while keeping the scapula elevated, Make sure all the knuckles are on the floor. Suck your belly in and up to flatten your lower back.  Do not open the upper back. Pull the ribs IN.

Warm Up 11 Planche Walk

Keep the butt low.  Keep the arms straight and the shoulders protracted.  Do not collapse in the shoulders. As you walk, keep most of the weight in the hands (not in the feet so stay on your tip toes) and change the hands position on the floor at each step. Keep the core engaged throughout and ribs in. 4-5 reps (forward and backward)

Warm Up 12 Open Chest Down Dog

Widen the stance of the usual downward dog and open the chest as much as possible towards the floor.  Arch the upper back and look up. Keep the knees straight. hold for 20-30s.

Stretch 1 Standing Fwd Fold Bounce and Hold

Keep the knees as straight as possible. Focus on anterior pelvic tilt as you aim at bringing your belly to your thighs (not your head to your calves). 10 bounces then hold for 10-20s.

Core Activation 1

Keep the lower back flat on the floor: no arching!

15 reps then hold for 20s.

Core Activation 2

Super man. Lift HIGH, keeps the legs and arms straight.

15 reps then hold for 20s.

Body Tension - Down Dog

Align wrists, shoulders, hips

Externally rotate your shoulders

Flex the shoulders to create a straight line between hips and wrists

suck your belly in and up

keep the ribs IN

and elevate your scapula by pushing the floor away as much as you can

look between your hands

hold for 30s. Rest. Repeat 3 times

Body Tension - Wall Push

Align wrists, shoulders, hips

Externally rotate your shoulders

Flex the shoulders to create a straight line between hips and wrists

suck your belly in and up

keep the ribs IN

and elevate your scapula by pushing into the wall as much as you can

look between your hands

push for 20s. rest 10s, REPEAT 3 times

Body Tension - Tuck knees on box

Align wrists, shoulders, hips

Externally rotate your shoulders

Flex the shoulders to create a straight line between hips and wrists

suck your belly in and up

keep the ribs IN

and elevate your scapula by pushing the floor away as much as you can

look between your hands

hold for 30s. Rest. Repeat 3 times

Super Set A Floor

Place your hands on the barre shoulder width apart.

Externally rotate your shoulders  as you elevate the scapula (trying to push the wall in front of you): the barre should roll slightly FORWARD as you do so.

Place a block below the barre and below your hips.

As you externally rotate the shoulders and elevate the scapula, focus on bringing your armpits towards the floor but drawing your ribs in to take them off the floor. Suck your belly in and up, engage your glute, straighten the knees and point the feet.

Hold for 30s.

Alternate 3 times Super Set A Floor and Wall for 30s each with no break (so 3min effort)

Super Set A Wall

Walk up to the wall and align yourself: ribs IN should not touch the wall, lower back is as flat as possible. To achieve so, suck your belly in and up trying to have a tiny tiny waist.

Keep the feet flexed with only the toes touching the wall.

Once the alignment is right, you should feel lightness on your toes. Only then you can point a foot, one after the other., and balance.

Place the feet back on the wall if you feel like you are losing balance.

Stay for 30s.

Do NOT push away with your toes.

Super Set B Floor

Grab a barre with hands shoulder width apart.

Make sure your thumbs are ABOVE the barre with all the other fingers and externally rotate your shoulders (like you are trying to break the barre in two).

Place a block below your feet or two if you have more bum.

Extend the arms above the head, wrists flat on the floor if you can (If not, add a weight to the barre).

Flatten your whole back and push it all in the floor, pulling the ribs in. Extend the knees and point your feet.

Bring your Chin to chest.

Hold for 30s.

Alternate 3 times Super Set B Floor and Wall for 30s each with no break (so 3min effort)

Super Set B Wall

Place the tips of your fingers 3cm away from the wall (1inch).

Chin to chest and ribs IN as much as you can.

Stay 30s, don't push your toes to get off the wall. The day your alignment and body tension is correct, your feet will naturally come off the floor. focus solely on bringing those ribs IN.

Shoulders Cdt S 1

External Rotation Stretching and Strengthening keep the elbow at a 90 degrees angle.  Keep the weight not too heavy. Keep the chest straights, do not rotate towards the working arm.  

each drill: 3 sets of 5 reps + 15sec hold at the end of the 3rd set last rep.