Posted Feb 24, 2020 12:05:33 PM
March 1: #hundred
- If you feel your low back or hip flexors, bend the knees to table top or place the feet on the ground.
- If you feel your neck, keep your head down.
- Breathe into the diaphragm versus shallow breaths to improve form.
March 2: #rollup
- Prevent the shoulders from elevating as you roll down or up.
- Feel the glutes stay active to control the motion.
- Keep the hands down on the ground if it’s too intense to have them elevated.
March 3: #rollover
- Keep the chin out from the chest.
- Slow down the motion for more efficiency.
- Breath deeply through the tighter areas of the spine to gain more flexibility.
March 4: #onelegcircle
- Bend the knee or do smaller circles if the hips can’t stay still.
- Keep the shoulders relaxed and still through all ranges of the leg circle.
March 5: #rollingback
- Try to keep the forehead drawing towards the knees throughout the whole exercise.
- Try to prevent pulling with the hands.
- Relax the shoulders.
March 6: #onelegstretch
- Avoid twisting the knees out sideways as they bend in.
- Kick lower to advance the work; kick higher if the leg extension strains the back.
- Keep the head down if the exercise strains the neck.
March 7: #doublelegstretch
- Avoid going too low with the lowered leg if it strains the low back.
- Breath deeply into the diaphragm with each scissor kick.
- Avoid pulling with the hands.
March 8: #spinestretch
- Round and articulate forward and back versus flat back hinging.
- Prevent the shoulders from rounding forward through the exercise.
- Slow down the motion through areas of the back that feel tighter to regain more flexibility of the spine.
March 9: #rockerwithopenlegs
- Lengthen the head and neck on the rounding back up to prevent elevating the shoulders.
- Try not to grip with the hands, instead utilize the breath.
March 10: #corkscrew
- Prevent twisting the hips as they shift to one side.
- Keep both shoulder blades evenly down on the rollover motion.
- Keep the wrists flat throughout the motion to avoid going into the neck.
March 11: #saw
- Activate the glutes and inner thighs when twisting the spine to avoid rotating the hips
- Bend the elbows or lower the arms if the work goes into the shoulders with straight arms.
- Round forward versus leaning forward to gain more flexibility of the spine.
March 12: #swandive
- Activate the glutes and abs to prevent dumping into the low back.
- Relax the shoulders on the lift.
- Try to round up feeling a chest stretch to avoid going into the low back.
March 13: #onelegkick
- Keep the hips stable during the motion by turning on the glutes.
- Fire the abs to prevent dumping into the low back.
- Avoid using momentum to keep the work in the muscles versus joints.
March 14: #doublelegkick
- Move slowly and with precision to execute the coordination of this exercise.
- Separate the legs if the motion pinches the low back.
- Use the breath to maintain the form and to stabilize.
March 15: #neckpull
- Imprint if neutral strains the back with this advanced exercise.
- Arms can cross over the chest if the exercise makes the shoulders elevate.
- Bend the knees if straight legs is too advanced.
March 16: #scissors and #bicycle
- Keep the pelvis stabilized by turning on the glutes during the leg motions.
- Avoid tucking the chin into the chest.
- Slow down the motion to prevent moving with momentum versus precision.
March 17: #shoulderbridge
- Avoid going too high or lifting too fast if the hamstrings cramp or the low back aches.
- Prevent the knees or feet from turning outward with a slight inner thigh activation to maintain alignment.
- Keep the eye sight up to keep space in the neck.
March 18: #spinetwist
- Avoid sinking while twisting to prevent compression of the spine.
- Keep head aligned with the rest of the spine.
- Activate the glutes and inner thighs to anchor the hips to maintain a stable pelvis.
March 19: #jackknife
- Prep with bent knees if the exercise can not be done with control versus momentum.
- Activate the glutes on the way down to slow down the motion and to prevent collapsing.
March 20: #sidekick
- Keep the shoulder wide and relaxed versus rounded forward and elevated.
- Activate the abs on the pull back motion to prevent popping the ribs.
- Lengthen the spine on the kick forward to prevent rounding and collapsing forward.
March 21: #teaser
- Although the abs are definitely going to be working, fire the glutes to assist to take it out of the hip flexors and back.
- Keep the shoulders relaxed going both directions.
- Bend the knees or keep the feet on the ground if a prep is needed.
March 22: #hiptwist
- Plant on the forearms versus the hands if the elbows can only hyperextend or if the exercise is felt in the neck.
- Bend the knees to simplify the motion.
- Deeply exhale to assist with the lift.
March 23: #swimming
- Slow down the exercise to start before progressing into a faster variation.
- Feel both hip bones stay evenly down while alternating the leg motions to keep pelvic stability.
- Lift the ribs with an ab contraction to prevent dumping into the low back.
March 24: #legpulls (front and back)
- Keep a micro bend in the elbows to prevent hyperextension.
- Exhale with each lift of the leg to drive the motion with the core versus the low back.
- Try to not twist the hips with each single leg lift.
March 25: #kneelingsidekick
- Lift away from the base hand to take it out of the wrist and base shoulder.
- Activate the glutes, especially from the base leg, to prevent dumping into the hip flexors.
March 26: #sidebend
- Feel the ribs hug the spine from all directions to prevent rib popping on the lift.
- Use the glutes to lift the body up and down to control the motion.
March 27: #boomerang
- Pause between each segment of the exercise if precision is being lost.
- Bend the knees if the hip flexors begin to take over.
- Keep the chin out of the chest on the rollover.
March 28: #seal and #crab
- Prevent the shoulders from elevating in this c-curved position.
- Hands can be on the floor for assistance if necessary.
- Keep the forehead reaching towards the knees to maintain the position.
March 29: #rocking
- Place the hands on the ground by the ears if assistance is needed.
- Keep the head in extension to keep the nose from touching the floor.
- Turn on the glutes to take it out of the low back.
March 30: #controlbalance
- Use the glutes and inner thigh muscles to prevent the hips from shifts during the scissor motion.
- Relax the shoulders out of the ears throughout the exercise.
March 31: #pushup
- Drop to the knees if the push up is dumping into the low back.
- Bend the knees gently on the roll down to prevent hyperextension of the knees and pulling on the low back.
- Keep the head in alignment with the rest of the spine versus letting the head hang towards the floor.