Advanced Phase 2 Workout 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.

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.

3 times max hold

Free Standing.

10 reps

Shift the gaze to the supporting hand and transfer the weight fully before moving the hand.

Keep the shoulders as elevated as possible throughout the drill.

Collapsing in the shoulders would make the drill very hard and also useless.

Keeping your hips in control and legs engaged is key for your stability here.

If your straddle is very tight, do it in tuck or in full.

5 steps there and back.

Initially, feel the weight equally on both arms. 

As you get comfortable at balancing here, start shifting the body slightly to feel most of the weight on the supporting arm.

Keep the supporting shoulder on top of the wrist, don't let it travel to the side as you transfer the weight.

Initially, feel the weight equally on both arms. 

As you get comfortable at balancing here, start tilting the body slightly to feel most of the weight on the supporting arm.

Keep the supporting shoulder on top of the wrist, don't let it travel to the side as you transfer the weight.

The movement should be really tiny here. Make sure you do not break in the hips.

The weight should be transferred from one arm to the other.

Transfer the weight on the block hand and extend the elbow to come on finger tips on the other side. Hold, then slowly bring the palm back on the floor while bending the block elbow slightly. Do reps.

Transfer the weight onto one arm. 

When you feel lightness on the other hand,  bring the hand to the floor.

Slowly transfer the weight on the floor hand, come on finger tips on the block then place your free hand on the floor and slowly transfer the weight equally on both hands.

Place the blocks close to the outter edge of your hands. 

Transfer on one side, come onto finger tips, then grab the block with the free hand and place it under your palm. Don't collapse back ontot the block. Once the block is in place, slowly transfer the weight back onto that hand.

Then transfer the weight on the block hand and extend the elbow to come on finger tips on the other side, grab the block and place it under your shoulder, then only transfer the weight back equally on both arms.

Move up and down the blocks without moving the blocks. 

Place the blocks close to the outter edge of your hands. 

Transfer on one side, come onto finger tips, then grab the block with the free hand and place it under your palm. Don't collapse back ontot the block. Once the block is in place, slowly transfer the weight back onto that hand.

Then transfer the weight on the block hand and extend the elbow to come on finger tips on the other side, grab the block and place it under your shoulder, then only transfer the weight back equally on both arms.

Apply the same to come down.

Transfer the weight on the block hand and extend the elbow to come on finger tips on the other side. Hold, then slowly bring the palm back on the floor while bending the block elbow slightly. Avoid breaking in the hips.

Do reps.

Transfer the weight onto one arm. 

When you feel lightness on the other hand,  bring the hand to the floor.

Slowly transfer the weight on the floor hand, come on finger tips on the block then place your free hand on the floor and slowly transfer the weight equally on both hands.

Place the blocks close to the outter edge of your hands. 

Transfer on one side, come onto finger tips, then grab the block with the free hand and place it under your palm. Don't collapse back ontot the block. Once the block is in place, slowly transfer the weight back onto that hand.

Then transfer the weight on the block hand and extend the elbow to come on finger tips on the other side, grab the block and place it under your shoulder, then only transfer the weight back equally on both arms.

Move up and down the blocks without moving the blocks. 

Try not ot break in the hips and not to collapse too much in your shoulders.

Place the blocks close to the outter edge of your hands. 

Transfer on one side, come onto finger tips, then grab the block with the free hand and place it under your palm. Don't collapse back ontot the block. Once the block is in place, slowly transfer the weight back onto that hand.

Then transfer the weight on the block hand and extend the elbow to come on finger tips on the other side, grab the block and place it under your shoulder, then only transfer the weight back equally on both arms.

Apply the same to come down.

Free Standing.

10 reps

Another 2 sets