Band Warm Up 1

Elbow aligned with the shoulder.  Elbow at 90 degree Keep the wrist flat at all time. 20 reps each side.

Band Warm Up 2

Lean Forward.  Keep the shoulder externally rotated and elbow straight.  15 reps each side.

Band Warm Up 3

Move diagonally. Keep the elbow straight. 15 reps each side.

Band Warm Up 4

Keep back and elbows against the wall at all time. Palms facing up. 20 reps

Band Warm Up 5

Bend forward, with anterior pelvic tilt to keep the lower back flat. Try to keep the knees as straightas possible. Don't bend the elbows nor the wrists. 20 reps

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 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.

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)

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.

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).

Diamond to Straight

If your diamond is not 100% flat, you will need to allow the hips to go past the shoulders on the way down and draw them back in line on the way up. Externally rotating the legs will help you adjust the hips position as you bend the knees. Keep the lower back flat. Engaging your glute will help you bring the hips back in line when extended the knees.

Leg Circles

Leg Circles with Diamond

Focus on Keeping the shoulders open and scapula elevated. Keep the lower belly sucked in to keep the hips under control. Legs are engaged and feet are pointed throughout. Keep the legs externally rotated in the hips sockets while transferring in and out of diamond.

Straddle and L transitions

Allow the shoulders to open more in L.

Keep the inner core engaged throughout. 

Hinge in the hips while transitionning into L.