Description: stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out.
Lateral Pelvic Tilt
Description: Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides.
Description: squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly.
Lateral Spine Glide
Description: stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body.
Spinal Flexion and Extension
Description: in a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine.
Lateral Spinal Flexión
Description: Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction.
Neck Juts and Tucks
Description: Stick your chin forward and then tuck it back getting long through your spine.
Description: Standing in a tall neutral stance, glide your head shoulder to shoulder.
Description: Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch.
Description: Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backward and forwards.
Description: Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction.
Paint the Fence
Description: Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps.
Hang Loose Shake
Description: Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes.
Forward Leg Swings
Description: Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can.
Lateral Leg Lift
Description: Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side.
Description: Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction.
Description: Start in a standing position, turn your feet away from each other at about a 90-degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.
Work Set 1: 4 Rounds, Rest 30 Seconds In Between Sets
Kneeling Hands Clasped Neck Rotations X 1 Minute
Start by clasping your hands together behind your back and pull your shoulders back and down. Take deep breaths as you roll your head back in forth in big circles.
Bow Draw To Arm Thread X 1 Minute
Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep.
Kneeling Spine Wave X 1 Minute
Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set.
Work Set 2: 4 Rounds, Rest 30 Seconds In Between Sets
Periscope X 1 Minute
Lay face down on the floor. Tuck your toes back, with the tops of your feet flat down on the floor. Pull your hands underneath your shoulders. Lift your chest and hands off the ground and extend your spine as tall as you can. Pack shoulders engaging your last. Big deep breaths driving your belly into the floor to get taller. Look in all directions while keeping your extension. Keep your glutes right and pelvis tucked.
Alternating Floor Scorpion X 1 Minute
Lay face down and extend both arms out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady.
Work Set 3: 4 Rounds, Rest 30 Seconds In Between Sets
Upward Dog Neck Rotations X 1 Minute
Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, then look to the side and into your back pockets then switch sides. Keep your chest up and shoulders back. Move forward and back waving through your spine. Keep your arms straight throughout the whole set.
Beast Wave Unload X 1 Minute
Start in a loaded beast position. Sit your hips back towards your heels and actively press with your palms, extend your arms and sink your head and chest to the floor. Lift your hips up as high as you can. And flex your spine as you shift forward. Drop your hips and now extend your spine in the forward position. Lift your chin to the sky. Reverse the wave by tucking your chin to your chest. Press through the ground and protract your shoulders. Flex your spine as you shift back and sit your butt back towards your heels and repeat.
Work Set 4: 4 Rounds, Rest 30 Seconds In Between Sets
Floor Scorpion To Upward Dog Press X 1 Minute
Lay face down and extend both arms out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then come back to the center and bring both hands underneath your shoulders and press up into an upward dog position and extend your spine, chin to the sky. Lower yourself back down with control and alternate sides.
Ape Reach X 1 Minute
Start in a deep squat and then shift your weight forward onto the balls of your feet as you open your knees as wide as you can while also opening your arms and chest wide and lifting your chin to the sky. Then sit back on your heels and tuck your chin towards your chest and reach forward and down towards the ground with your hands. Alternate between opening and closing your posture rocking between shifting your weight from your heels to the balls of your feet.
Standing Lateral Spine Roll X 1 Minute
Starts by folding at the hips. Let your head hang and keep a soft bend in the knees. Lean your spine to one side and shift your weight to the opposite hip. Use your inside arm to press against the inside of your leg and turn you opposite elbow to the sky. Try to get a deep stretch in your low back and then turn back down to the floor and hang your head and alternate sides.
Today’s Workout is Complete, Great Job!
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