Intermediate Workout 5

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.

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.

10 circles in each direction.

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

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 legs at about 90 degrees and lean forward. 10 reps each side.

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

Focus on keeping everything still. Keep pushing in the shoulders.  Externally rotate the leg slightly as you go in and out of the straddle. 3 reps on each side.

3 Reps, 3 sets.

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.

Keep focusing on what should stay still, which is everything but the moving leg. Externally rotate the leg in the hip before initiating the straddle movement.

3 Reps. 3 Sets.

First, align yourself properly.  As you focus on keeping the right alignment, keep the chin on the wall as you slide down into a tuck. 5 reps.

Focus on what has to stay STILL.

Focus on what has to stay STILL.

If you are intermediate: Use the wall if needed.  Do not bend the elbows. Keep the line. Move in slow motion: 3 sec down, 3 sec up.  We recommend you watch a timer while performing this drill. At the end of your reps, hold as elevated as possible for 10 sec.