Exercises

ONE HUNDRED LVL 1

 

 

One Hundred Level One

* Lay in set up position, and relax into your imprints.
* Engage core.
* Using lateral breathing, inhale to prepare.
* As you exhale, float one leg off the floor so knee is above hip  and shin parallel to ceiling.
* Maintain into your imprints at all times.
* Hold this position for up to 10 breaths.
* Repeat on the other side

 

 

ONE HUNDRED LVL 2

One Hundred

* Lay in set up position and relax into imprints with core engaged and pelvis anchored in neutral.
* Inhale to prepare, exhale to float one foot away from the floor so knee is above hip and shin parallel to ceiling.
* Place hands on lower ab’s. Inhale to prepare.
* Exhale to also float other foot away from floor,
* If ab’s start to pop up or you come out of your imprints or neutral pelvic position maintain level 1.
* If ab’s stay flat and you’re still in neutral hold this position up to 10 breaths.

 

SCISSORS LVL 2

Scissors

* Lay in set up position and relax into imprints.
* Core engaged.
* Inhale to prepare, as you exhale float one leg up so knee is above hip and shin parallel to ceiling and repeat on other side.
* Inhale to prepare, as you exhale gently lower one foot towards the floor (without quite touching) Imagine a warm pool of water under your foot; gently tap the toe into the water.
* Inhale as you float the leg back to the start position, repeat with other side.
* Maintain into your imprints at all times with core engaged.
* Repeat up to 10 breaths on both sides.

 

THE SIDE BEND LVL 2

Side Bend

* Lie on your side with elbow under shoulder and forearm in front with palm down &  knees bent.
* Ankles, hips and elbow in line, neck in line with spine.
* Imagine you’ve a candle under your rib cage and you have to keep it lifted to prevent from getting burnt.
* Maintain shoulder stabilization.
* Keep Ankles, knees, hips and shoulders stacked.
* Core engaged.
* Inhale to prepare.
* As you exhale gently lift hips away from floor.
* Inhale to control hips back to start position.
* Repeat up to 10 times.
* Repeat on other side.

 

LEG PULL BACK

The Leg Pull Back

* Sitting up tall with legs extended in front of you.

* Place palms either side of hips, with fingers forward, or to face the side.
* Maintain shoulder stability.
* Core engaged.

* Inhale to prepare, as you exhale engage your butt and lift your pelvis towards the ceiling, keep eyes forward.

* Imagine the pelvis has a magnetic force being attracted towards the ceiling.
* Hold this position for up to 10 breaths, without dropping the pelvis towards the floor.

 

CAN CAN PREP

The Can Can

* Sitting up with hands behind you, fingers facing back and knees bent.
* Shoulders Stabilized and spine lengthened, with neck inline.
* Keep sitting bones fixed into floor.
* Core engaged.
* Inhale to prepare, as you exhale extend one leg keeping thighs parallel.
* Imagine you’ve a metal rod through both of your knees as you extend, this will help you keep your thighs parallel.
* Alternate legs for up to 10 times.

 

 

SPINE STRETCH

The Spine Stretch

* Sit up tall with legs extended just over hip width.
* Lengthen up through the spine with crown of the head being lifted up towards the ceiling.
* Shoulders relaxed but stabilized.
* Core engaged.
* Imagine you’ve a large beach ball on your lap.
* Inhale to prepare.
* As you exhale lift yourself up and over your beach ball, with sitting bones fixed into floor.
* Keep shoulders stabilized at all times.
* Inhale when you’re over your ball.
* Exhale to start restacking vertebrae back to start position., one vertebrae at a time.
* Either slide fingers along floor or have arms parallel to floor.
* Repeat up to 10 times.

 

 

WAITER

The waiter

* Standing/sit or kneel in neutral position with band wrapped over hands, palms and forearms facing ceiling with upper arms fixed into sides.
* Core engaged.
* Inhale to prepare, as you exhale rotate arms outwards, keeping upper arms fixed into sides.
* Maintain shoulder stability, and open chest
* Keep rib cage soft.
* Inhale back to start position.
* Repeat up to 10 times.

 

 

ROLL UP

The Roll Back

* Sitting up with band placed under feet and holding each side.
* Start by sitting up tall on sit bones, spine lengthened with crown of head reaching towards ceiling.
* Core engaged.
* Inhale to prepare with a pelvic tilt, This is where you gently roll off your sitting bones.
* Exhale to start rolling spine down into the floor, keeps eyes forward.
* Maintain shoulder stability.
* Keep core engaged and prevent ab’s from doming at all times.
* Heels stay fixed into floor.
* At your end range of motion , stop and inhale,
* Exhale to start rolling back up to your start position.

 

 

SWIMMING

Swimming Exercise

* On all fours, knees under hips and palms under shoulders.
* Neck inline with spine and shoulders relaxed and stabilized throughout.
* Core engaged.
* Inhale to prepare.
* As you Exhale start by sliding your foot away from you as if you were drawing a line in the sand, keeping neutral spine throughout * Imagine you’ve a marble on your lower back, don’t allow it to roll off, simultaneously float the opposite arm in front.
* Inhale back to start position.
* Alternate sides.
* Repeat up to 10 times.

 

Single Leg Stretch Rolling like a ball