Foundation 2 Workout 2

Elbow aligned with the shoulder.  Elbow at 90 degree Keep the wrist flat at all time. 20 reps each side.

Lean Forward.  Keep the shoulder externally rotated and elbow straight.  15 reps each side.

Move diagonally. Keep the elbow straight. 15 reps each side.

Keep back and elbows against the wall at all time. Palms facing up. 20 reps

Bend forward, with anterior pelvic tilt to keep the lower back flat. Try to keep the knees as straightas possible. Don't bend the elbows nor the wrists. 20 reps

Open the chest, look up,  and slide side to side. 10 reps.

Ribs In and Out. Look at your hands. 10 circles in each direction.

Open the chest and aim at touching the floor.  Look Up. 1 min hold.

Shoulders Flexion Stretch. Ribs IN. Push your arm pits towards the floor. 1min hold.

Keep the hips low. Keep the shoulders slightly in front of the wrists and protracted.  Walk 3 steps side ways, 3 times, no break.

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)

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.

Do an anterior pelvic tilt as you bend forward, aiming to touch your belly to your thigh.  Keep the knee straight. Alternate pointing and flexing the foot 10 times then hold for 30s to 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.

Keep the hips squared and at least the front knee as straight as possible.  Anterior pelvic tilt here to try to bring the belly to the thigh and not the head to the knee.  10 mini bounces here then hold for 30-60s NB: The foot on the wall is flexed. Use it to go deeper in the stretch.

When facing the wall. make sure your top leg doesn't go too far back.  Keep the leg inline with the back and shoulders.  Make sure to flatten your lower back by sucking your belly in and up, as if you were trying to have a tiny tiny waist. Don't push the wall away with the toes: open the shoulders slightly more (keep the ribs in though) and hinge in the hips to naturally come off the wall. Hold it for 20s. Then try to join the legs and balance in straight for 5s.

When facing the wall. make sure your top leg doesn't go too far back.  Keep the leg inline with the back and shoulders.  Make sure to flatten your lower back by sucking your belly in and up, as if you were trying to have a tiny tiny waist. Don't push the wall away with the toes: open the shoulders slightly more (keep the ribs in though) and hinge in the hips to naturally come off the wall. Hold it for 20s. Then try to join the legs and balance in straight for 5s. And repeat with the other leg.

In a L position, you need to open the shoulders slightly more and keep the whole back as flat as possible and aligned with the top leg.  Being back to the wall will help the top leg to not go too far back.  Pull the lower leg into the hip socket as you hinge in the hips to flatten the back.  Don't push the wall away with your back foot. Once you are properly aligned, the leg should naturally come off the wall. Hold for 20s

Allow the hips to go slightly backward. You will need to open the shoulders more, keep the scapula elevated as you do so.

Hinge in the hips while lowering the leg: push it deep inside your hip socket.

Keep the knees straight and feet pointed.

Externally rotate your shoulders and open them at 180 degree.  Elevate the scapula only up and down by pushing on the resistance band as much as you can,  15 reps. Then hold the push for 10s. 3 sets.