Body-weight Exercises

  • Cat/cow
  • QL walk
  • Jefferson curl
  • Dips with ring turn out
  • Hinge rows (lay fly)
  • Ag walks (furniture sliders)
  • Pike pulses
  • Pigeon-toe 7x11:
    1. leg raises
    2. front kick 45
    3. back swing (no back arch)
    4. full swing
    5. clockwise heel circle - at least a foot between ankles
    6. counter-clockwise
    7. bicycles
  • Cossack squats
  • Cast Wall Walk