Foundation 2 Workout 1

Arm circles

10 backward circles each arm

10 backward circles delayed both arms

10 forward circles each arms

10 forward circles delayed both arms

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.

Use the band and keep the arms straight. arms goes back 180.

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

In extended puppy, open the chest towards the floor and shift the shoulders side to side. 10 reps.

10 circles in each direction.

Keep the upper back arched - chest towards the floor, and look up.

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.

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.

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)

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.

Keep the lower back flat on the floor: no arching!  15 reps then hold for 20s.

Super man. Lift HIGH, keeps the legs and arms straight. 15 reps then hold for 20s.

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

Place your hands on the barre shoulder width apart. 

Externally rotate your shoulders  as you elevate the scapula (trying to push the wall in front of you): the barre should roll slightly FORWARD as you do so.  

Place a block below the barre and below your hips.  

As you externally rotate the shoulders and elevate the scapula, focus on bringing your armpits towards the floor but drawing your ribs in to take them off the floor. 

Suck your belly in and up, engage your glute, straighten the knees and point the feet. 

Hold for 30s.  

Alternate 3 times Super Set A Floor and Wall for 30s each with no break (so 3min effort)

Walk up to the wall and align yourself: ribs IN should not touch the wall, lower back is as flat as possible. 

To achieve so, suck your belly in and up trying to have a tiny tiny waist. 

Keep the feet flexed with only the toes touching the wall. 

Once the alignment is right, you should feel lightness on your toes. 

Only then you can point a foot, one after the other., and balance.  

Place the feet back on the wall if you feel like you are losing balance. 

Stay for 30s. 

Do NOT push away with your toes.

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.

Grab a barre with hands shoulder width apart. 

Make sure your thumbs are ABOVE the barre with all the other fingers and externally rotate your shoulders (like you are trying to break the barre in two).  

Place a block below your feet or two if you have more bum.  

Extend the arms above the head, wrists flat on the floor if you can (If not, add a weight to the barre).  

Flatten your whole back and push it all in the floor, pulling the ribs in. 

Extend the knees and point your feet.  

Bring your Chin to chest. Hold for 30s.   

Alternate 3 times Super Set B Floor and Wall for 30s each with no break (so 3min effort)

Place the tips of your fingers 3cm away from the wall (1inch). 

Chin to chest and ribs IN as much as you can.  

Stay 30s, don't push your toes to get off the wall. 

The day your alignment and body tension is correct, your feet will naturally come off the floor. focus solely on bringing those ribs IN.

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.

Allow the shoulders to open more than in straight.  

Allow the hips to go past your shoulders. 

Keep your lower back FLAT, suck your belly in and up. 

Hold it there for 30s.

Keep the lower back flat and shoulders open. Simply shift the weight more evenly through your palm as you lean forward slightly. Your feet should come naturally off the wall. Do not push with the feet.  After taking off, hold your straddle for as long as you can then come back to wall and repeat. 

3 reps.

Notice how you need to bring the hips past the shoulders, and how you need to open the shoulders more to arrive in a straddle.  Keep sucking your belly in and up to avid arching in the lower back. The better your middle split, the closer you can go to the wall.

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.

Protract the shoulders. The arms doesn't move: the movement is from the shoulder only. 5 reps with a weight (start at 2-3kg) 3 sets.

The movement comes from the shoulder only. Keep the elbow and wrist still.  Keep the chest straight, don't rotate towards your arm.  5 reps. Hold the last for 10s. 3 sets.  Increase the weight and range with time.