Wish it wasn’t disappearing soon! A little challenging but in a good way! Let me know my balance needs some work especially the last move

Alyssa

Coach

This a great warm up to utilize before lifting weights or if you are confined to a small space. Short and sweet 💯

*Begin in a four point stance with knees under hips. 
*Alternate arms and legs moving forward five meters and back five meters. 
*Keep a strong stable core.

Forward/back bear crawl

*Begin in a four point stance with knees under hips
*Alternate arms and legs moving five meters to the right and five meters to the left. 
*Keep a strong stable core

Lateral bear crawl

4 way bear crawl

*Do one set of each variation.
*Great for shoulder mobility and stability 💯

*Start with a slight bend in your knees and back on a wall.
*Your elbows should be bent at 90 degree angles at shoulder height. 
*Reach up as high as you can touching your hands together.

Wall slides

*Start with a slight bend in your knees and back on a wall.
*Your elbows should be bent at 90 degree angles at shoulder height. 
*Slowly rotate your hands up and down.
*Rotating the hands up and down is one rep.

Wall slide/In and out

*Start with a slight bend in your knees and back on a wall.
*Your hands should be at shoulder height extended out to your side. 
*rotate your palms in and out as far as possible.
*One rep is a full rotation.

Wall slide/arms extended in and out

*Start with both feet hip width and toes straight ahead. 
*Let your hips drop extending your arms out.
*Stop your momentum and a 90 degree angle and slowly return to your start position.

Drop Squat

*Start with the feet slightly more narrow than hip width. 
*Sit the but down and back reaching both arms up and out as high as possible. 
*The knees should drive out slightly as you squat down.

Overhead squat

Body weight squat

*Begin with both hands at hip height. And both feet under your hips.
*Step back with the right leg bending the left leg to a 90 degree angle. 
*Reach both arms down and out as you lunge. 
*Do not let your back round or arch. 
*Repeat in the opposite direction.

Body weight reverse lunge

*Begin with both feet hip width. 
*Step sideways with the right leg extending the left. 
*You should be able to draw a straight line from the right to left leg.
*As you lunge out reach both arms forward. 
* Do not let your back bend or arch.
*Do not let your knee cave in or ankle collapse in as you lunge.

Body weight lateral lunge

*Start with both feet in a base position. 
*Extend the right leg out rotating both feet, hips and shoulders 90 degrees to the right. 
*Reach both hands down and out as far as possible over the right leg as you lunge. 
*Repeat in the opposite direction!

90 degree lunge

3D Bodyweight Lunges

*Do one set of each variation. 
*Have fun with these variations! They are designed to test coordination and body control 💯 
*You can change arm drivers on your own or with a partner like we did in the videos.

*Alternate your feet in place and alternate between jumping jack arms, hugging yourself and alternating arms. *Change your arms every 4-6 hops.

Jumping jack/alt feet

*Alternate your feet from wide to narrow and shift between jumping jack arms, hugging yourself and alternating arms. 
*Change your arms every 4-6 hops.

Jumping jack/jumping jack feet

*Drive your feet from wide to narrow on the opposite side of your body. 
*Shift between jumping jack arms, hugging yourself and alternating arms. 
*Change your arms every 4-6 hops.
*This is a difficult one and may take some practice. Have fun with it 😀

Jumping jack/crossover

3D jumping jacks

*Do two sets of each exercise on both legs.

*Stand on the left leg with a 45 degree bend.
*Extend the right leg back. 
*Extend both arms out to the sides. 
*You should have a 45 degree bend from the hip to shoulder. 
*Repeat the other way!

Stability hold

*Start right foot balance with hands at shoulder height and left foot slightly in front of the right with the foot off the ground. 
*Lift the left knee up to the hip at a 90 degree angle and stabilize. 
*Repeat in the opposite direction.

Balance leg lift

*Start in left foot balance with a slight bend in the knee, forward body lean and arms extended at should height. 
*Perform rotations to the right and left side.

Pre Lift 🏋️‍♀️ Warm Up

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