Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Description: Go into a middle split with your hands on the floor. Try to stack your shoulders under your hips as much as you can. Lift up onto your toes and hold for 5 seconds.
Goal: 10 reps with 5 second holds
Description: Follow the video to perform a skin the cat. Only drop your shoulders as much as your shoulders can control
Goal: 5 attempts
Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.
Goal: 5 attempts
Extra Notes: Give yourself time between reps so you don’t get a headache or dizzy. Your body will get more use to inverting with practice.
Description: Start with hands flat on the floor. Walk feet near hands and lean knees against bent elbows. Lean forward to increase weight on hands then lift the legs to balance. Maintain that forward lean with hips stacked over your hands and shoulders and then lift 1 leg up off the elbows and return with control.
Goal: 2 rounds of 5 reps per leg.
Description: Start by inverting your body holding onto a bar or the underside of a couch/bed. Then lower your body keeping your core active to lessen any hip bending. You then will lift your body back up to an inverted position.
*You can allow your knees to bend and touch the floor if you cannot lower and return to inverted position without.*
Goal: 2 Rounds, 10 reps per round.
Description: Hang from your pull up bar in L extension. Use your shoulders, core, obliques, and hips to twist your body side to side like windshield wipers.Try to keep your knees straight and go SLOW.
Goal: 5 reps each direction x 2 attempts
Description: This moves starts by standing two feet away from the wall. Perform a wall bridge then walk your hands down the wall as far as you can. Eventually the goal is to get your hands all the way to the floor and back up into standing.
Goal: 5 attempts
Description: Start with your elbows on the floor and feet behind (modified push-up position). You then will kick-up your feet to the wall allowing your back to arch while keeping your legs bent.
Goal: 5-10 attempts
Description: Push up into a bridge with your feet on the wall. Weight shift onto your hands while pushing your chest up to the ceiling to work on opening your shoulders.
Goal: 5 reps with 15 sec holds
Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.
Goal: 30 second holds x 4 reps each leg