Intermediate Workout 7

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)

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 the shoulders in line, do not twist in the hips. Turn the chest slightly towards the ceiling.

Sink in the shoulder and feel the stretch on the side of the body.

Hold for 1min each side.

Come as close to the wall as possible, open the legs as wide as you can without touching the wall, then bend. Do not touch the wall. If the feet touch, that means you are twisting in the hips. Use the wall as an immediate feedback.

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 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.

Before initiating the bend, push up tall in your shoulder and try to keep that space you just created.

Imagine you want to touch your fingers with your toes. Do not let the legs come too much forward. Do not collapse on the supporting shoulder.

Come as close to the wall as possible, open the knees as wide as you can without touching the wall, then bend. Do not touch the wall. If the knees touch, that means you are twisting in the hips. Use the wall as an immediate feedback. Aim at bringing your knee to your elbow.

Before initiating the bend, push up tall in your shoulder and try to keep that space you just created.

Imagine you want to touch your knee to your elbow. Do not let the knees come too much forward. Do not collapse on the supporting shoulder. Keep your diamond as wide as possible.

Be mindful not to twist nor to collapse in the supporting shoulder.

Bring knee to the elbow. Stay strong in the supporting shoulder

Focus on not twisting the hips.