MUSCULAR ENDURANCE

CONTROLLED ARTICULAR ROTATIONS

reps: 2 

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• irradiate 30-40% of max tension through the body

• reset to center between reps and repeat both sides

• after grasping the movements well begin to pick up the pace and use the video above to decrease the time it takes to complete

RMS GREATEST STRETCH

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reps: 2 R/L

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• articulate through each vertebrae on the roll down 

• take up as much space as possible

• connect front heel to the ground throughout lunge

BANDED HIP HINGE

reps: 15

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• imagine the hips being pulled back by the back pockets

• place the fingers on the hip bone and compress them with the upper thigh and hip bone as the pelvis moves back 

• allow the knees to soften and the thighs to press the band apart

BEAST HOLD

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time: 30 seconds

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• corkscrew the hands through the floor

• create as much space as you can between the ears and the shoulder blades 

• keep the spine long and knees 2 inches from the ground

REST: 30 seconds  

BANDED GLUTE BRIDGE

reps: 20

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• articulate through each vertebrae while lifting the hips

• drive the knees part against the band

• tuck the pelvis and drive heels through the floor to engage glutes and release the lower back 

LATERAL BEAST CRAWL

reps: 20

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• exhale to stabilize the core while stepping hand and foot simultaneously

• imagine a bowl of water balancing on the lower back

• keep the spine long and knees two inches from the ground

CRAB LIFT 

reps: 20

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• press the ground away, sliding shoulders down away from the ears 

• tuck the pelvis and drive the heels into the floor to lift hips

• open across the front of the chest

REST: 30 seconds  

BANDED LATERAL WALKS

reps: 20 R/L

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• internally rotate the legs from the hips down

• toes and knees should remain pointing towards one another 

• create hip hinge by pulling the pelvis backwards and maintaining length in the lower back 

HALF PLANK / GLUTE LIFT 

reps: 20

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• imagine being seven feet tall in the plank position

• feel as though there are suspenders pulling the front of the hip bones up towards the shoulders 

• press through the heel while lifting the leg up

BANDED ANKLE TAPS 

reps: 20 R/L

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• pull the pelvis back and maintain length in the spine 

• reach the moving leg to the back diagonal

• keep weight over the supporting leg and think of aligning the knee with the pinky toe 

REST: 30 seconds  

LATERAL SKI JUMPS

reps: 20

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• explode off of the standing leg and jump laterally as far as possible

• sink into the outer hip when landing 

• progress by sticking the landing balancing on one leg

CRAB KICKS

reps: 20 

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• press the ground away with both hands

• lift the opposite hand and foot simultaneously 

• attempt to maintain length and stability in the torso 

REST: 30 seconds