Balanced Athlete

Level Two

Block One

• Heroes with Toes Tucked up hold for 30 sec switch to plantar flexed ankles feel the mobilization in ankles and knees 
• Table Top to Plank 
• Down Dog--Downhill Skier Rock
• Down Hill Skier w/Airplane arms (bracing sequence)
• Mountain Arms arms moving through Coronal Plane
• Hip Hinging hands clasped at lower back
• Side Bends
• Lunge Warm-up

Block Two (POD)

Practice each exercise for 4 rounds. Shouldn't take more then 30 minutes

• KettleBell Swings (one minute)
• Stationary Lunges (one minute)
• Body weight squats (one minute)
• Jump Rope (one minute)
• Plank. option for Push-ups. Table top if can't hold good alignment (one minute)

Block Three

Practice each exercise for 2 rounds, one minute each.

• Slow Sit-ups with block in-between hands
• Bridge Pulses

Practice each exercise for 2 rounds

• Prone pulses hands in Samaria position (one minute)
• Prone neck rotation (rest for 15 seconds)

Block Four

• Supine Belt Series