Shoulders Prehab 1

Keep the chest on the floor and arms off the floor.  As you extend the arms, try to lift them up as much as you can.  then come to cactus arms, elbows 90 degree and lift the arms ups as much as you can. 10 reps

Shoulders Prehab 2

Keep the chest on the floor but the arms off the floor. 10 reps.

Shoulders Prehab 3

Arms in line, 20 mini circles forward and backward. Chest stays on the floor.

Shoulders Prehab 4

Rotate the arms in the shoulder joint as you lift the chest away from the floor then roll them back as you lower back down. 10 reps.

Planche Side Walk

Keep the hips low. Keep the shoulders slightly in front of the wrists and protracted.  Walk 3 steps side ways, 3 times, no break.

Bear Walk

Keep the stance as narrow as possible while keeping most of the weight on the hands.  Move foot and hand of the side side at the same time. Keep the compression and move the hands position as you walk to warm up the wrists as you stretch your hamstrings.

Middle Split prep 1

Keep the knee, hips and foot aligned and slide the legs in and out 10 times. At the end, hold for 30s. Both legs.

Frog Hold

Do an anterior pelvic tilt to deepen the stretch. Try to keep the knees at a 90 degree angle. Hold for 90s

Straddle to Straight on the Wall

Notice how you need to bring the hips past the shoulders, and how you need to open the shoulders more to arrive in a straddle.  Keep sucking your belly in and up to avid arching in the lower back. The better your middle split, the closer you can go to the wall.

Pancake prep 1

Go from posterior pelvic tilt to anterior pelvic tilt 10 reps. Keep the legs as wide as possible.

Pancake Hold

Keep an anterior pelvic tilt and keep the legs externally rotated.  Aim at touching the lower belly to the floor, not the forehead. Hold for at least 1min.

Straight to Straddle

Allow the hips to move.  In a straddle, it is likely that your hips are slightly passed your shoulders (unless you have an active 180 middle split). So when closing the legs, slowly draw the hips back in line.  Keep the legs externally rotated, it will help you bring the hips back in line.

Middle Split Hold

Do an anterior pelvic tilt and keep the feet and hips on a straight line.  Hold for 90s. If you cannot reach the floor, place a block or cushion under your chest for comfort.  If you touch the floor, elevate your feet.

Straddle to Diamond

Keep shoulders open and lower back flat. Focus on keeping EVERYTHING STILL and only bend the knees. The focus should be on what does NOT move.

Tuck to Straddle

Allow tiny bit of movement in the hips as in tuck your hips might be slightly more passed your shoulders than in straddle.  While moving the legs, think "Knees to chest" as a common mistake is to let the knees flare up which will make you lost the alignment (and likely your balance).

Shoulders Shrugs Full on WALL

Foun dation 2 students and Intermediate: Use the wall if needed, facing the wall.  Do not bend the elbows. Keep the line. Move in slow motion: 3 sec down, 3 sec up.  We recommend you watch a timer while performing this drill. At the end of your reps, hold as elevated as possible for 10 sec.