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Shoulders

Squat Press

Squat Press

A.

Grab dumbbells in hand and place above the shoulders with feet barely shoulder width apart. Keeping chest up, lower into a squat.

B.

Rise from squat position, pressing dumbells overhead.

Twisting Escape Into Half-Moon Block

Twisting Escape Into Half-Moon Block

A.

Start in down dog, then step left foot forward into low lunge. Plant right palm to the inside of left foot; rotate left shoulder 90 degrees toward ceiling to turn body to left with left knee bent, left foot flat, and right leg straight so that hip is lifted and outer edge of right foot is on floor with toes pointed straight ahead (bend left elbow so that palm is open and facing forward).

B.

Rotate left shoulder another 90 degrees to rotate chest toward ceiling, planting left palm below left shoulder, bending right leg and flattening foot, and kicking left leg toward ceiling with foot flexed. Turn over right shoulder to come into plank position. Complete reps then switch sides and repeat.

Reverse Kick Into Half Handstand

Reverse Kick Into Half Handstand

A.

Start in plank on palms. Push hips up and reverse kick with left leg.

B.

Bring left knee toward chest while bending right knee, look forward, and kick feet up, bending knees into a half handstand. Land in reverse kick with left leg up. Shift forward into plank. Complete reps then switch sides and repeat.

Low Lunge Into Reverse Kicks

Low Lunge Into Reverse Kicks

A.

Start in low lunge with left leg forward.

B.

Then plant right palm and shift hips up and back, sweeping left leg high (but keeping hips square). Shift forward into a plank, then push hips up and back, lifting left leg. Alternate plank and reverse kick on your left side 3 more times (flexing through left heel), then lower leg into down dog. Switch sides and repeat.

Figure-Eight Block Into Side Sweep

Figure-Eight Block Into Side Sweep

A.

Stand with feet wide and toes turned out, elbows bent with hands near chin and palms facing each other. Bend left leg 90 degrees and lean torso over left thigh, swaying arms so that fingertips point toward left.

B.

Fluidly bend right knee, leaning torso over right thigh and arcing arms to right.

C.

Without pausing, switch sides again.

D.

Then straighten left leg and turn right toes out to face the back of mat as you bend right leg 90 degrees, planting right palm outside of foot, leaning torso over right thigh, and reaching left hand overhead toward the right. Complete reps then switch sides and repeat.

Down Dog Into Low Lunge

Down Dog Into Low Lunge

A.

Start on floor in plank on palms. Push hips up and back so that body forms an inverted V. Step left foot forward between hands, bending leg 90 degrees and lowering right knee toward floor.

B.

Lower torso toward left knee, and keeping left palm planted, bring right forearm in front of chin with elbow bent. Replant right palm and step left leg back to down dog. Complete reps, then switch sides and repeat.

Classic Pilates Push-ups

Classic Pilates Push-ups

A.

Stand at one end of the mat, arms reaching up toward sky.

B.

Round down to place hands on mat mat. Walk hands out to a plank position, lifting one leg so it hovers slightly above the ground.

C.

Bend elbows and lower down while extending leg up toward sky. Lower leg back until parallel with the floor, then walk hands back in toward feet and return to stand. That's one rep.

Dancing Tricep Dips

Dancing Tricep Dips

A.

Sit with knees bent and feet flat. Place hands behind body in line with shoulders and lift hips up, extending one leg to sky.

B.

Slowly lower leg toward mat.

C.

Kick leg back toward sky while bending elbows, drawing shoulder blades back and together. That's one rep.

Serratus Push-Ups

Serratus Push-Ups

A.

Begin in a forearm plank, fists shoulder-distance apart, and actively engage shoulders and back.

B.

Sink chest down a few inches toward mat. Press chest back up toward sky. That's one rep.

Tripod Twister

Tripod Twister

A.

Begin in a plank position holding 3-5 lb weights with feet and arms hip-distance apart.

B.

Turn one fist to face toward the other arm. Twist body into a side plank, using one arm for support and extending the other arm up toward sky. Hold this position for a few breaths, lifting bottom ribs and squeezing abs.

C.

Lower and lift hips. Come back to center plank. That's one rep. Repeat on the other side.

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