Advanced Phase 2 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.

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.

Transfer onto finger tips then Elevate your scapula as much as you can, like a shoulder shrug.

Once stable in Straddle finger tips, only bend the knees. Nothing else should move her, hips stays at the same place.

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.

Allow the hips to move slightly backward as you transfer into tuck and keep the knees low. Make sure you keep the weight on the supporting arm as much as possible at all time.

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.

Move slowly. You need to adjust the hips position as you transition. Make sure you don't break in the hips, you should feel no weight change in your supporting hand. If you feel more weight on your finger tips while transferring, that means your body is coming back to the center, which you do not want.

Move slowly, focus on keeping the shoulder elevation, and the weight on the supporting hand.