FUNDAMENTAL BLOCKS

Block 1- 7 minutes

10 steps Crab

10 steps Ape

10 steps Crab

10 steps Ape

Wrist Stretching

Front support

Rear support

Front support

Rear support

Arm stretch

Straight body

GAME

Tuck- Pike- Straddle- Straight body

Block 2- 10 minutes

Twisting 30 seconds hold per side x2

10 steps Stiff Bear

10 steps Frog

10 steps Stiff Bear

10 steps Frog

Oblique work 30 seconds hold per side x2

Hollow 30 seconds hold

Arches 30 seconds hold

Hollow 30 seconds hold

Arches 30 seconds hold

10 steps Stiff Bear

10 steps Frog

10 steps Stiff Bear

10 steps Frog

Calf stretch

Soleous stretch

Block 3- 5 minutes

Retractions and protraction

Scapular srugs

Bridge

20 steps Lizard

Block 4- 8 minutes

Wrists stretch

Seal stretch

Cat

Capsule stretch

Shoulder Extension- Hip swivel

Straddle Hold middle right left

Butterfly

Pike on floor

Bridge

Calf stretch

Hollow body standing up

Shoulder Extension

Hollow body standing up

Shoulder Extension

Posterior pelvic tilt, anterior pelvic tilt

Plank and Posterior pelvic tilt, anterior pelvic tilt

One inch worm