BEGINNER
The following sample sequences provide you with a comprehensive total-body workout, using the exercises that you have learned in this chapter. These exercises are the basis for more advanced exercises that you will learn as you progress through this book. Two routines are provided to guide you through a mastery of the beginner level. There are numerous ways in which this exercise program can be configured. These two routines were created to provide you with the best means to activate and strengthen key muscles of the core and to target related muscles that will be used in synergy with one another throughout the book. You can alter the order of these exercises as you wish, and you should perform each exercise four to six times.
In the first section of this book, stretching exercises are provided to give you overall flexibility and to keep your muscles lengthened. Performing these exercises before each workout will loosen your muscles and prepare you for your workout.
Single-leg Balance
Tendon Stretch
The Windmill
Thigh Rock-back
Child’s Pose
Rolling Like a Ball
Spine Stretch II
Spine Twist
Roll-down
Half Curl
Bridge I
Single-leg Circles
Tiny Steps
Child’s Pose
STRETCHES
Hamstring Stretch
Hip Flexor Stretch
Lumbar Stretch
Piriformis Stretch
Tendon Stretch
Plank Roll-down
Rolling Like a Ball
Roll-down
Half Curl
The Hundred I
Single-leg Stretch
Double-leg Stretch
Heel Beats
The Rising Swan
Child’s Pose
Single-leg Circles
Single Leg Lift Prep
Bridge I
STRETCHES
Spine Stretch
Latissimus Dorsi Stretch
Side-bend Stretch
Triceps Stretch