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.

Baby Mex Wall

Keep the body tension and the push on the shoulders.  Open and close the shoulders.  Press up from the wall to come back and hit the line.  3 Reps. As you get better, move a bit further from the wall.  We would suggest to start with fingers 15cm away from the wall at the beginning.

Baby Mex to Straight

Push UP in the shoulders to elevate the scapula as much as possible as you open the shoulders. Do not collapse in the shoulders. You want to think that you are opening your shoulders as much as possible WITHOUT opening your chest, so think "Ribs IN" at all time.  Depending on your flexibility, you may go so deep that your legs become heavy: Do not lose the core engagement. To maintain a flat back, you may feel like you have to pike the hips. Do so, and you will see that as much as you think you are piking, you are actually not and just maintaining the line.

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.

Planche to Straight

Keep the line and the full body tension.  As you lean forward, make sure you are not collapsing in the shoulder blades. So think of protracting the shoulders.

Baby Mex to Planche Combo

Go slow.  The key to success here is to keep the alignment, so tense your body.  And to keep the scapula fully elevated when opening in baby Mex. When you close them to lean forward, think of protracting the shoulders and not to sing between your shoulder blades.

Head In Full Hold

Elevate your scapula as much as possible keeping the chest IN, then bring the chin to the chest. You should be looking at your toes, not at the wall in front of you.

Head In and Out

As you move the head, keep the focus on: Scapula elevation and shoulders flexion  Ribs IN and Core engage See this drill as a head isolation drill only.

Shoulders Shrugs Full

If you are intermediate: Use the wall if needed.  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.