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.

Elevated Extended Puppy slides

Open the chest, look up,  and slide side to side. 10 reps.

Elevated Extended Puppy Circles

Ribs In and Out. Look at your hands. 10 circles in each direction.

Elevated Extended Puppy

Open the chest and aim at touching the floor.  Look Up. 1 min hold.

Elevated Extended Puppy Ribs In

Shoulders Flexion Stretch. Ribs IN. Push your arm pits towards the floor. 1min hold.

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.

Tuck Slides on Wall

Keep the scapula elevated throughout. That's KEY. Then feel the hips moving past the shoulders as you slide down.  On the way up, don't forget to draw them back in by engaging the glute.

Tuck Take Off to Straight

After your slide down, take off the wall: this should happen if you have found the correct alignment. So make sure from the beginning that the weight is evenly spread in your hands (not all on the heals of the hands). Hold the tuck for 5s. As you extend the legs, draw the hips back in. Hold the straight for 5s 3 reps.

Pike Slides on Wall

Open the shoulders and hinge on the hips as you lower the legs.  Allow the hips to go way past the shoulders.  On the way back, don't forget to pull the hips back in line. Try to be as light as you can on your toes.

Tuck to Pike

In pike, the shoulders have to be very open as the hips have to go way past the shoulders in order to counter balance the weight of the legs. As you extend the legs, move the hips further past the shoulders and think also of hinging in the hips: like you are trying to push your legs deep inside your hip sockets.  The less you open the shoulders and therefore the more you lean, the heavier it will feel.  Good luck.

Straddle to Pike

First, make sure your shoulders are open and your lower back is flat in the straddle position.  Then, as you close the legs, drag the hips back as you force the shoulders open more and pull the legs deep into the hip sockets. Move slowly. As you come back in the straddle, draw the hips back in line and adjust the shoulders.  The less you open the shoulders, the heavier is going to be the pike position.  3 to 5 reps.

Straight to Pike

First while in Straight, make sure your scapula are elevated as much as you can.  Keep the elevation and draw the hips back, pulling the legs into the hips sockets and forcing the shoulders open as you lower the legs.  Keep the feet pointed and the knees as straight as you can . On the way up, slowly close the shoulders back and draw the hips back in line. Engaging the glute will help you come back to the line. If you lose the scapula elevation: you lose ;) So... PUSH HARD!

Shoulders Shrugs Full

If you are intermediate: Use the wall if needed.