Quadruped Rock to Squat

Quadruped Rock to Squat

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Quadruped Rock to Squat Equipment Needed Open floor or yoga mat Instructions: Start on all 4s with your hands under your shoulders and your knees under, but slightly wider than your hips  Find a neutral spine position (slight arch in low back) Rock back, maintaining...
3 Way Pull Apart

3 Way Pull Apart

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3 Way Pull Apart Equipment Needed Light resistance band Instructions: Sit or stand and hold the band in front of you with arms straight and either a palm up or palm down grip Pull the band apart with arms at shoulder height, making a ‘T’ Return to the starting...
Reverse Nordic Curl

Reverse Nordic Curl

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Reverse Nordic Curl Equipment Needed Open floor or yoga mat Instructions: Start in a tall kneeling position with knees placed together on the ground Point your toes so that you are not on the ball of your foot Contract your glutes and core so that your torso is rigid...
Prone A (Shoulder Extension)

Prone A (Shoulder Extension)

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Prone A (Shoulder Extension) Equipment Needed Open floor or yoga mat Instructions: Lie face down with your arms at your side palms down Begin the movement by pulling your shoulder blades back towards your spine As your shoulder blades come back, lift your arms in the...
Plank to Table Top

Plank to Table Top

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plank to Table top Equipment Needed Open floor or yoga mat Instructions: Start by lying on the floor, face down Press up into the top of a push-up Make sure your pelvis is tucked and that you are pressing firmly through your shoulders  Lift up one hand and swing the...