Intermediate Workout 6

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)

Anterior pelvic tilt before folding forward.  Pulse 10 times then fold and hold for 30s.  Aim at belly on the thigh, not head on the knee.

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

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

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. And repeat with the other leg.

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.

Hips and Shoulders should stay still here.

Keep sucking your belly in and up at all time.

Keep sucking your belly in and up at all time.

Allow movement in the hips here. Keep the push in the shoulders

Move slowly, I should be able to say "stop" at any time and you should be able to stop there and hold the shape.

Max Hold 3 times