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

LATERAL SHIFT

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reps: 20

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• imagine there is a stool positioned behind one foot and pull your hip to tap the stool

• aim to line up the toe, knee and hip

• lengthen all the way through the straight leg 

LOADED BEAST / LUNGE / TWIST

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reps: 20

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• drive the hands through the floor and pull the hips to heels

• in lunge position, press the knee away from the body 

• squeeze the shoulder blades together to deepen the rotation of the spine

REST: 30 seconds  

LATERAL LUNGE / BALANCE

reps: 15 R/L

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• step wide and pull the pelvis to the back diagonal

• maintain length in the torso and lift the sternum upward

• feel as though the supporting leg is a pillar driving through the floor 

ISOMETRIC DOWNDOG PRESS

time: 30 seconds

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• press through the floor and create as much space between the hands and hips as possible

• modify by bending the knees but keeping the hips high 

• close the gap between the ears and shoulders 

PLANK / KNEE TO ELBOW 

reps: 20

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• slide the shoulder blades down away from the ears 

• reach the knee as close to the elbow as possible without collapsing the torso 

• shift the body's weight towards the fingertips 

REST: 30 seconds  

CURTSY LUNGE / DIAGONAL LUNGE 

reps: 10 R/L

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• cross the inner thighs and sink into the outer hip

• propel to the front diagonal and lengthen through the back knee to straighten the leg

• drive through the heel and engage the trunk to return

SUPINE BENT LEG LOWERING

reps: 15

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• connect the lower back to the floor

• take three deep belly breaths before beginning and squeeze all of the air out of the belly with each exhale 

• lower the legs on the exhale, lift on the inhale

BEAST CRAWL

reps: 20 F/B

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• create space between each vertebrae and do not allow the spine to round

• hover the opposite hand and foot off the floor

• keep the knees two inches from the ground

REST: 30 seconds  

LATERAL SHUFFLE LUNGES

reps: 20

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• sink into the lateral lunge 

• push through the floor to propel quickly to the other side 

• extend through the legs and front of the hips at the top of the shuffle 

PLANK TO BEAST HOP

reps: 20 

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• set the shoulder over the hands

• hop the knees just beneath the hips

• keep the joints soft to move quickly between the two positions

REST: 30 seconds