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Major Muscle and Flexibility Areas: Gastrocnemious, Soleus, Hamstrings, Quadriceps, Gluteus, Hip Flexors, Abdominals, Back Extensors, Pectorals Cueing: -From Mountain, pull your right toes to your shin and lift the knee up -Once the right knee is lifted, tilt the hips moving the right foot back (almost a scale) -Bend the standing leg to set the back foot on the ground (about 3ft back) -Toes on both feet face forward -Be on the ball mount of the back foot -Drive the heel towards the back wall -Stack the front knee directly above the front ankle -Reach the finger tips down -Inhale the arms up with the fingers reaching to the ceiling -“Sink” into the front hip flexor HIGH LUNGE POSE

Cueing: -Drop the back hand to the back thigh or calf (avoid the knee joint) --Reach through the sternum, following the arm back -Face the palm of the top hand down -Lower into the front hip, Ideally front thigh is horizontal to the ground -Shift weight into the outside of the back foot Benefits: Stretches the entire side body and arm Enhance balance and stability Strengthen ankles and quadriceps Warms the spine and increases its flexibility Creates flexibility in the intercostal muscles Reverse Warrior Muscle & Flexibility Areas: Gastrocnemius, Soleus, Hamstrings, Quadriceps, Gluteus, Hip Flexors, Abdominals, Back Extensors, Pectorals

Muscle & Flexibility Areas: Quadireceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors in the feet, Gluteus, Hip Flexors, Deltoids and Back Extensors Cueing: -From High Lunge, bend the back leg lifting into Warrior 3 -Square the hips towards the front -Extend the arms forward (reaching) -Extend the toes back (reaching) -Lift the back leg high enough to activate the gluteus and upper parts of the hamstrings -Squeeze the gluteus, lifting the back leg -Bring the torso to a parallel position to the ground -Square up the hip pointers to the ground -Place the head in-between the elbows so the eyes see the ground WARRIOR 3 Transition to High Lunge

Muscle & Flexibility Areas: Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Biceps, Pectorals Cueing: -Shift your weight to the one foot, lifting the other foot off the floor -Place the sole of the lifted foot on the inner thigh\calf of the standing leg -Press the foot into the thigh and squeeze the quad to “lock” the foot into place -Keep the hip points parallel to the ground and straight forward -Bring the palms to the sternum in prayer position -Keeping the palms together, straighten the arms with palms above the head TREE

Major Muscle Groups: Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Piriformis, Gracilis, Sartorius, iliopsoas Cueing: -From a standing position, bring the one knee toward the abdominals -Reach the hand around to the outside of the foot, placing the “peace” fingers in-between the two big toes -Other arm on the hip pointer -Squeeze the muscles of the standing leg -Extend the left leg forward and straighten the knee as much as possible -Square the hips so they are parallel to the ground IF steady, swing the leg out to the side -Turn the head to look in the opposite direction of the extended leg Tips: IF steady, turn the head looking in the opposite direction of the extended leg or close your eyes!! GREAT TOE SCALE

TWISTED GREAT TOE SCALE Major Muscles and Flexibility Areas: Hip flexors, Gluteus, Hamstrings, Quadriceps, Abdominals, Gracilis, Iliopsoas, Pectorals, Deltoid, Flexors and Extensors of the feet Cueing: -Sit the gluteus back, like a in a chair -Bring the ankle over the standing legs knee -Flex the foot that is crossed over the knee -Bring the hands to the chest in prayer -Lower the glutes by “sitting” back in the chair -Maintain this position -Release the foot, keeping the standing leg horizontal to the ground

EXTENDED MOUNTAIN Major Muscles and Flexibility Areas: External obliques, Teres Maximus, Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps, Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the feet Cueing: -Inhale into this position -Squeeze gluteus and quads -Pull belly button into the spinal cord -Lift the heels, balancing on the ball mounts -Reach the finger tips to the ground -Roll the shoulders back and down; hugging the spinal cord -Inhale the arms up, triceps behind the ears -Lower the gluteus down so the glutes and heels touch each other -Continue to balance on the ball mounts

CHAIR TO TWISTED GREAT TOE PREP Major Muscle and Flexibility Area: Hamstrings, Rectus Abdominals, Pectorals, Deltoids, Triceps, Biceps, External obliques, Teres Maximus, Infraspinate Muscles, Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps, Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the feet Cueing: -From extended Mountain, drop the heels to the ground -Move the thighs horizontal to the ground -Pull the abs towards the spinal cord -Lift the arms over the head, bringing the triceps behind the ears -Palms together -Slowly twist the torso, bringing the opposite triceps over the opposite thigh -Bring the hands into prayer position -Push the triceps into the thigh -Lift the heel, release the hands and slight the hand under the foot, grabbing the outside edge of the foot

Major Muscle Groups: Quadriceps, Hamstrings, Gastrocnemius, Soleus, Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius, Deltoids, Triceps, Piriformis, Abdominals, Pectorals Cueing: - From a standing position, bring the one knee toward the abdominals -Reach the hand around to the outside of the opposite foot, grabbing for the outside edge of the opposite foot. -Other arm on the hip pointer -Squeeze the muscles of the standing leg -Extend the left leg forward and straighten the knee as much as possible -Reach through the head twisting the torso -Square the hips so they are parallel to the ground IF steady, swing the leg out to the side -Turn the head to look in the opposite direction of the extended leg TWISTED GREAT TOE SCALE