Kneeling Hip CARS

  • Kneeling arm distance form the wall
  • Pressing two blocks into the wall
  • Stay stable on one knee and you pull your other towards your chest
  • DOn’t hike your hip bu keep your sit bone reaching for the floor
  • Externally rotate your leg
  • Return to start position
  • Do two side as one rep

Salamander

  • Look to your right with just your eyeballs, tilt your right hear to your shoulder
  • Wait until your yawn, swallow or sigh (about 60 sec)
  • Return to centre
  • Look to your left with just your eyeballs, tilt your left ear to left shoulder
  • Wait until your yawn, swallow or sigh (about 60 sec)
  • Look to your left with just your eyeballs, tilt your right hear to your shoulder
  • Wait until your yawn, swallow or sigh (about 60 sec)
  • Look to your left with just your eyeballs, tilt your right hear to your shoulder
  • Wait until your yawn, swallow or sigh (about 60 sec)

Side Plank on Bench + Rotation

  • Place the inside of your top leg on the bench (the more of your leg is on the bench the easier it will be)
  • Elbow below shoulder in a side plank position
  • Press up into a side plank and lift your bottom leg to the top leg
  • Hold in proper form; do not rotate torso forwards
  • Rotate from the shoulder inwards to switch to the other side
  • Hold