Starting in quadruped, tuck the toes and hover the knees to bear. working leg donkey kicks (R), extends, and bends, before stepping forward. Lifting up to a standing position with the working foot in front, lunge, coming back up to hinge forward with a straight back. Lower back down to quadruped.
Starting in quadruped working leg-hydrant once to hydrant kick extension to corner of mat. Rainbow forward twice. Rainbow back once over supporting leg kicks to corner to restart.
Starting on non working side hip, elevated clamshell. Extend the working (top) leg, lower the hip down and pull the knee towards the body. Kick back out, kick leg forward and tap the toes. Drop the working foot behind, kick out & tap the non working foot.
Starting side lying on the non working hip, hand is behind the head bring the working leg (R) to elbow and extend x2
Bend the knee drop the working foot to the floor. Non working knee lifts from the floor taps elbow x2. Kick the working leg out rotate chest to floor, bring knee to 90° in front of chest x 2. Plant hands behind body, kick non working leg out in tabletop.
Starting in quadruped forearm of the nonworking side on the mat, hydrant the working leg, side kick, keep the leg extended drop the foot all the way to the floor & lifting coming up to a reach, glutes sit back towards the heels, planting the hands back onto the mat. Working leg rainbows over and taps the opposite side before coming back underneath the hips
SpiderMan push-up, working leg kicks back, steps forward and rock into hip, tuck the toes on the L foot and kick into down dog, working leg lifts and lowers x2
Starting in quadruped, hydrant the working leg, lower down & kick straight back. Holding the leg out, slowly lower down onto your chest, press back into child’s pose. Lift back into quadruped and donkey kick the working leg.
starting on your glutes with the foot of the working leg on the floor (r), left foot is against the r thigh
rainbow & tap the R toe to L side
dropping onto your L elbow kick the R leg out to the R side
place the R foot on the floor lift up through the glutes, leaning into the R hip
place both hands on the sides of the R foot, coming into quadruped kicking the R leg straight back with pointed toes.
bring R foot back to the floor and lower glutes to the mat to return to the starting position
Begin quadruped, kick working (L) leg out to corner. Cross supporting (R) leg over the ankle. Pull knees back underneath hips into quadruped. Step supporting leg (R) straight back and kick working (L) leg up into down dog.
Begin in quadruped-half push up off the ground to a hover over the heels (glutest never touch heels) drop back to quadruped, down dog, single leg kick back.
lower body/hip sequence: pairs well with hydrants, side lying abductions, modified side plank work to name a few.
Begin in a side lying position with the feet extended parallel to the mirror (perpendicular to the body-making an “L” shape). Kick the top leg up and down positioning it into a triangle. kick the bottom leg through and replace to starting position. Kick the top leg over to bring the legs together to start.
Begin in a modified side plank. Squeeze supporting leg in (Copenhagen plank variation) anchor knee on ground bend into the extended leg to create a tripod stance. Tripod with both hands under shoulder. Extend supporting knee behind you. Squeeze working leg to shoulder and kick in a single leg plank. Begin again.
Begin quadruped, working leg lift once, hydrant once, turn over the supporting side, double leg extension.
Options for advancement: Seated leg extensions/lifts, quadruped advancement
Begin in clam shell, turn onto the abdominals hamstring curl to lift supporting leg, extend both legs lift into a high plank.
Options to advance at the end: Clamshell advancement, spinal extensor advancement, plank advancement with a focus on glutes
