Advanced Phase 1 Workout 2

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

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

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

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.

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.

Keep the legs engaged and imagine you are in between two walls. Your feet should not touch the walls. If you let your hips twist, you lose!

To fight the twist elevate your scapula as much as possible while externally rotating the shoulders and forcing the ribs in. 

Try to bring all the weight on the supporting hand so that the other palm feels very light.

Keep the legs engaged and imagine you are in between two walls. Your feet should not touch the walls. If you let your hips twist, you lose!

To fight the twist elevate your scapula as much as possible while externally rotating the shoulders and forcing the ribs in. 

Try to bring all the weight on the supporting hand so that the other palm feels very light.

Slowly go from one arm to the other several times.

Keep the legs engaged and do not break at the hips.

To fight the twist elevate your scapula as much as possible while externally rotating the shoulders and forcing the ribs in. 

Try to bring all the weight on the supporting hand so that the other palm feels very light.

Keep the legs engaged and do not break at the hips.

To fight the twist elevate your scapula as much as possible while externally rotating the shoulders and forcing the ribs in. 

Try to bring all the weight on the supporting hand so that the other palm feels very light.

Slowly go from one arm to the other several times. 

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Hold for 30s, change side.

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Hold for 30s, change side.

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Do Reps. Mind the shape more than the quantity. The closer to the wall the better.

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Do Reps. Mind the shape more than the quantity. The closer to the wall the better.

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Max Hold. 3 times.

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Max Hold. 3 times

Transfer the weight, don't break in the hips and tilt your body as one piece. Make sure your shoulders doesn't travel passed the wrists. it has to stay on top. Your tailbone should be somewhat aligned with your wrist also.

Slowly lift onto finger tips without lifting the free shoulder up. 

Max Hold. 3 times.

Tilt the body to the side keeping the shoulder in place above the wrist.

Push up while externally rotating the shoulder and keep the inner core engaged to flatten the lower back as much as you can.

Focus on not rotating the hips. Only come to finger tips when you feel light on the fingers.

First, elevate your scapula as much as you can.

Then, let the body fall slightly to the side. it is a very small movement, leading with the feet. do not break in the hips.

To keep the hips from twisting, engage the inner core`; imagine you are trying to close a pair of jeans that is a bit too tight.

When you feel lighter on the hand, come onto finger tips slowly.

Tilt the body to the side keeping the shoulder in place above the wrist.

Push up while externally rotating the shoulder and keep the inner core engaged to flatten the lower back as much as you can.

Focus on keeping the knees low. Only come to finger tips when you feel light on the fingers.