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

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.

Band Shoulders Floss 2

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

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

Shoulders Mobilisation

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

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.

Extended Puppy Circles

10 circles in each direction.

Extended Puppy Hold

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

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.

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)

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.

Core Activation 2

Super man. Lift HIGH, keeps the legs and arms straight. 15 reps then hold for 20s.

Core Activation 1

Keep the lower back flat on the floor: no arching!  15 reps then hold for 20s.

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 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)

Trikonasana

Anterior pelvic tilt before folding forward.  Pulse 10 times then fold and hold for 30s.  Aim at belly on the thigh, not head on the knee.

Standing Pancake

Firstly, Do 10 reps of anterior/posterior pelvic tilts.  Then as you keep an anterior pelvic tilt to flatten the lower back and intensify the stretch, fold fwd. try to keep the knees as straight as possible at any time.

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.

Body Tension Wall Facing

Focus on keeping the alignment as you lean forward.  Don't sink in the shoulders and don't break in the hips. Only the shoulders Open and close.  5 reps then hold for 20s when shoulders are opened.

Straight Wall Take Off

Keep the body tension at all time.  As you lean forward, keep the protraction between the scapula. Don't collapse here.  Then push higher as you take off to hit the line. 3 reps.

Wall Split Stretch

Keep the hips squared and at least the front knee as straight as possible.

Anterior pelvic tilt here to try to bring the belly to the thigh and not the head to the knee.

10 mini bounces here then hold for 30-60s

NB: The foot on the wall is flexed. Use it to go deeper in the stretch.

Kick Up to Straight and HOLD

Place shoulders above knuckles, slightly in front of the wrists Position your shoulders: external rotation and protraction like you are trying to round the upper back Push the floor away Suck your belly in and up Keep the tension and lift one leg in the air while kicking with the other leg Keep the whole body tension throughut, let your hips travel and your shoulders open.  Slow down at the top to hit the line Toes are pointed all the time.

3 MAX HOLD