1. From the normal Down Dog Pose, lift your left leg up in the air. 2. Once you are stable, begin to shift your weight into your left hand and right leg. 3. Pick your right hand up from off the ground. You have 3…
Cat-Cow Pose
Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your…
Extended Side Angle Pose
1. Stand upright. On an exhalation, raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees….
Revolved Prayer Twist
In a lunge pose, bring your palms to touch at heart center. Hook your elbow outside the opposite thigh (if right leg up, then hook leg elbow across right quad). Continue to press your hands into each other for traction to open your chest towards…
Incline Bench Dumbbell Rows (Dumbbell Incline Row)
Using a neutral grip, lean into an incline bench (belly on bench). Take a dumbbell in each hand with a neutral grip (palms facing eachother), beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to…
Latissimus Dorsi & Rhomboid Mobilization (Softball/LAX Ball on Upper Back)
Lie down and roll LAX ball under upper back. When you find a tender spot, hold and breath into it. Seek out and breath into the pain. Hold for 30-45s per side.
Flat Band Pull Apart (Standing or on bench or floor)
Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides. Keep your elbows extended as you perform the movement, bringing the…
Tire Flip
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up. As the…
Scapular Pull-Up
Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion. Pause at the completion of the movement, and then slowly return to…
Lat Pull Down (Front: Use shoulder width grip if not prescribed “wide” grip)
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the…
