Ex1: “The Box Trot”
Cardio
Exercise 1
``The Box Trot`` - Cardio
Imagine to are standing at the back of a box, feet in each corner.
Keeping shoulders low and back straight.
Abs drawn in tight.
Drop into a small squat and step left foot to front left corner of ``box``
Then step right foot to front right corner of ``box``
When you find your positioning: Speed up the movement stepping back to corners of ``box`` and forward again.
Exercise 2
``Sit Tight & Pepper`` - Legs
Standing against a wall with your feet hip width apart.
Walk your feet out as you slide down the wall.
Once your hips are in line with your knees, roll shoulders down and back, engage abs and sit tight!
Ensure there is a 90° angle at the knee, knees in line with ankles.
Exercise 3
Lay On Mat, Bend Knees And Bring Heels In Towards The Hips.
Imprint Spine On The Mat.
Curve Head, Neck And Shoulders Up.
Tighten Abs.
Lengthen The Arms Down The Body.
Exhale And Swivel To Touch Left Ankle.
Then Swivel To Touch Right Ankle.
Stay Up Off The Shoulder Blades.
Exercise 4
``The Pepper Tap`` - Full Body
Starting In The Plank Position.
Wrists In Line With Your Shoulders.
Engage Your Core.
Keep Back Straight.
Feet Hip Width Apart.
Put Weight On Left Hand And Tap Left Shoulder With Right Hand.
Return To Plank Position.
Put Weight On Right Hand And Tap Right Shoulder With Left Hand.
Exercise 5
``The Chest Lift & Fly`` - Back
Lay Face Down On The Mat.
Clasp Hands Behind The Head Bringing Your Elbows Wide.
Legs Are Long And Hip Width Apart.
Push Pubic Bone And Lower Rib Onto The Mat.
Exhale And Lift Chest Off Mat And Legs Towards The Ceiling.
Holding The Position Fly Open And Close The Legs.
Maintain Stability Through The Core Throughout.
Ex4:“The Pepper Tap“
Full Body
