Step 1 From Tadasana, bring your left/right knee toward your belly. Step 2 Reach your left/right arm inside the thigh, cross it over the front ankle, and hold the outside of your left/right foot. If your hamstrings are tight, hold a strap looped around the left…
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…
Seated Side Hip Explosions
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Single Leg Balance with Multiplanar Reach
Sagittal, Frontal, Transverse Planes: Reach to front, side, 45 degree angle. Perform 5 touches to front, side, and 45-90 degree angle (sagittal, frontal, transverse). Repeat with opposite leg. This is one set. Perform on Bosu Ball if adventurous.
Dumbbell Reverse Lunge to High Knee
Hold a dumbbell with both hands against your chest. Push your chest out and take a large step backward, lowering your rear knee toward the floor. Push up through your front heel, driving your rear knee forward and up toward your chest, extending your arms…
Star Jumps
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away…
Squat Jumps
Smith Machine Full Back Squat
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to…
Single Legged Squat To Bench (With or Without Weight)
The off the bench (or step) squat: If you wish to progress more slowly then start on your stairs at home, this give you the added safety of the handrail for support. Stand on a bench or step that is knee height. Stand with the…
