Cool moves on Monday

Everyone was looking good last class. Welcome back Jodi and welcome Tiffany! I congratulate everyone for their hard work. For this week's homework, I would like everyone to work on hollow and arch positions on the floor. Spend as much time as possible working the following progressions:

While on back:

1. leg lifts (lower half of the hollow) 8x
2. upper half of the hollow lifts 8x
3. full hollow lifts (upper and lower body) 8x
4. hollow holds 10-30 seconds
5. hollow rocks 8x

*remember, a rounding of the lower back is crucial. Your head and shoulders should be off the floor in all positions except the first. If back still arches, lift legs higher until lower back touches.

While face down:

1. lift legs (lower half of arch) 8x
2. upper half of arch 8x
3. full arch lifts (upper and lower body) 8x
4. arch hold 10-30 seconds
5. arch rocks 8x

* keep legs together in those arches and arms squeezed against ears.

Good luck, on your practice this week and I'll see you all next Monday!