No No No

tF tF tF
or or or
Se Se Se
llin llin llin
g g g
Sh Sh Sh
ar ar ar
ed ed ed
fo fo fo
rF rF rF
EE RE RE RE
E E E
CR CR CR CR

No No No
tF tF tF
or or or
Se Se Se
llin llin llin
g g g
Sh Sh Sh
ar ar ar

FOR TRADE ONLY - NOT FOR RESALE

ed ed ed
fo fo fo
rF rF rF
RE RE RE
EE
CR
E
CR
Croker2016 E
CR
E
CR

No No No
tF tF tF
or or or
Se Se Se
llin llin llin
g g g
S S S
 FOUNDATIONS
DAY 1: LOWER

MOVEMENT PREP: 2-3 SETS [MINIMAL REST]

1. STANDING SPINE ROLL > CRAWL OUT (6 REPS)

Stand in a neutral stance with soft knees, tuck your chin into your chest first, and then start to lower your head to the
ground, rounding each part of your spine. Go as far as you can (bend the knees), and crawl out into a plank position.
Crawl back to a down-dog position, engage the core to lift you back up, keeping the spine rounded until you're
standing. Head comes up last.

2. ALTERNATING MOUNTAIN CLIMBERS (8-10 REPS)

Sit back on heels (on your toes), with your arms reaching out in front of you, actively spreading the floor apart with
your hands and toes, shoulders down and back, away from your ears. Scapulas engaged. Tuck the pelvis to allow the
right leg to lift, and place your right foot next to your right hand, lengthen and straighten your spine by un-tucking your
pelvis and drawing your shoulders back. Square off the chest and hips so that they are facing forwards-fighting any
rotation. Make sure that the right arm is pushing into the right leg and vice versa. Replace the leg and sit back onto
your heels to re-set. Continue to alternate sides.

3. SHINBOX SWITCH (8-10 REPS)

Sit down with your knees bent up, feet wider than hip-distance apart, sitting tall through the crown; drop both knees
down (both facing the left), whilst trying to keep the same distance with your feet, as when you had your knees up. The
foot should be in line with your opposite knee. Aim to sit both glutes on the ground. Follow the same direction with
your torso. From here, lift both knees again, and drop them both to the opposite side.

MAIN SESSION 1: 3 SETS [2 MINUTES REST IN BETWEEN MOVEMENTS]

1. KETTLEBELL GOBLET SQUATS (6 REPS)

Start in your 'Silverback' stance. Horn Clean the bell up to your chest (change your grip to holding the side horns of the
bell). Feet should be wherever you feel comfortable, as long as your knees are not dipping inwards. Whilst keeping a
straight spine, start to lower yourself into a deep squat, whilst actively spreading the floor apart with your feet to
maximize glute and quad activation. Pause at the bottom (still active) and take a deep breath, and then push through
your heels and glutes to bring yourself back up to standing.

2. KETTLEBELL SWINGS (10-15 REPS)

Start in your 'Silverback' stance, with the bell just in front of your feet, tilted towards you. Maintain a proud chest, with
your shoulders back, knees bent, soft elbows, hike the bell behind you, and explode up using your hips and glutes (the
swing is a hinge, not a squat). The kettlebell should only swing to chest height and no higher, keeping the elbows soft
and close to your body. Make sure your abs and glutes especially are engaged at all times, and your knees are staying
soft but not bent! Inhale for the hike back, and exhale to swing forward.

FOR TRADE ONLY - NOT FOR RESALE

 CR

CR
MAIN SESSION 2: 3 SETS [60-90 SECONDS REST IN BETWEEN MOVEMENTS]

E
RE

RE
1. LOADED SPLIT SQUAT - SINGLE KETTLEBELL/DOUBLE DUMBBELL (4-6 REPS/SIDE)
Go into a wide lunge (Front leg-flat foot, back leg-on your toes), feet hip-distance apart. Start to lower yourself to

rF

rF
the floor and pick up your weights (suggested use: 5-10kg/side). Engage your core, draw your shoulders down

fo

fo
and back, staying tall through the crown. On a exhale push through your front foot, squeezing the glutes as you

ed

ed
come up to a standing wide lunge (the back foot should still be on your toes). Inhale and lower yourself with the
ar

ar
weights down by your sides. It is important that you allow your front knee to go over the front foot as much as
Sh

Sh
your mobility allows, until the back knee touches the floor, and then engage everything to push yourself back up.

S
g

g
2. JEFFERSON CURL - SINGLE KETTLEBELL + PLYO BOX (6 REPS)
llin

llin

llin
Stand on a stable elevated surface (ideally a Plyo Box), holding the top of the Kettlebell handle with both hands.
Se

Se

Se
Bring your feet to the edge of the box (needs to be stable and strong to prevent you from falling forwards!). Start
to tuck your chin to your chest (allowing the Kettlebell to hang freely - straight arms), and slowly rounding each
or

or

or
tF

tF

tF
vertebra (Spine Rolling) all the way until your head is in front of your feet. If you have good mobility, continue to
allow the Kettlebell to lower you further, past your feet. Remember, what goes down must come up! So don't go so
No

No

No
far down that you can't lift yourself back up. Once at your end range, engage your core and glutes, and start to
SLOWLY unravel your spine, still letting the Kettlebell hang, giving you opposition, until you are back to your
starting position.
CR

CR
E

E
RE

RE
rF

rF
DECOMPRESSION: 1-2 SETS [REST AS NEEDED]
fo

fo
ed

1. PIGEON HOLD (30-90 SECONDS/SIDE) ed

ar

ar
Starting on all fours, bring one knee forward (if you cant square off your foot to 90-degrees, don't worry).
Sh

Sh

Straighten and extend the opposite leg behind you, and lengthen out your spine, slowly bending over so that your

S
chest can rest on your knee, with your arms out in front of you, or either side of your foot/knee. Continue to
g

g
breathe into the stretch for at least 30 seconds (the end goal is 2-minutes/side), and then switch legs.
llin

llin

llin
Se

Se

Se
2. HALF KNEELING HAMSTRING BOW (6 REPS)
or

or

or
Start by sitting back on your heels, with your arms reaching out in front of you. Come up into a half-kneeling
tF

tF

tF
Mountain Climber position (lift right leg). Your hands should be placed directly underneath your shoulders, your
back knee should be directly underneath your hip, and your front foot should be touching, and in line with the
No

No

No
(right) hand. Draw your shoulders down and back, away from your ears, straighten, and lengthen your spine, and
actively try to pull the floor apart with your hands to maintain engagement throughout. Keep your back knee
resting on the floor whilst you shift your weight backward, so that your hips are just above your heels, keeping
CR

CR

both arms extending, and in contact with the floor as you do so. Continue to shift your weight forward and
E

backward for 3 repetitions, exhaling on the effort, before switching sides.

RE

RE

3. ALT. HIP BRETZEL (4-6 REPS)

rF

rF

Start on your back with both knees bent facing upward. Bring your right leg up and place it so that the right ankle
fo

fo

is resting on top of your left knee. Exhale and drop the right foot to the floor, allowing your opposite leg to also
ed

ed

touch the floor. Try to keep both shoulders grounded, not allowing the hip rotation to peel off your shoulder from
ar

ar

the floor (the chest should be facing the ceiling). Inhale and lift both legs, and switch over so that you can repeat
Sh

Sh

on the opposite side.

S
g

4. KNEELING SPINE WAVE (8-10 REPS)

llin

llin

llin

Start on your knees with your arms out in front of you, sitting back on your heels (Chil's Pose). Keeping your head
Se

Se

Se

tucked in, tuck your pelvis in, and slowly start to round your spine, starting with your lower back, middle back,
scapulas and shoulders until you end up in a 'Cobra' position (your head should be the last to come up). Then do
or

or

or

the opposite on the way back; start by tucking the head, rounding the shoulders, scapulas, and then your middle
tF

tF

tF

to lower back, until you're back in Child's pose.

No

No

No
CR

CR
EE

EE

FOR TRADE ONLY - NOT FOR RESALE

 DAY 2: ACTIVE RECOVERY

CIRCUIT 1: 2-3 SETS [MINIMAL REST]

1. FULL BODY SPINAL WAVE (6-8 REPS)

Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in,
slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your
pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once
you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your
head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then
rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (1 Rep).

2. SHINBOX EXTENSION (6-8 REPS)

Start by sitting with both knees bent upward, with your shoulder drawn back, a proud chest, staying tall through
the crown. Drop both knees down to one side (both facing the left), whilst trying to keep the same distance with
your feet as you did when you had your knees up. The front foot should be in line with/touching your knee. Turn
your torso to face the direction of your knees, keeping your hips still. From here, engage your glutes and core, and
push up onto your knees with your legs still in that same Shinbox position (extension) and squeeze your glutes,
tucking your pelvis. Sit back down into Shinbox without your torso leaning forward (try to stay as vertical as you
can), turn your torso back to facing forward, bringing the knees back up, and then switch over to the right side and
repeat.

3. ALT. ROCKERS (6-8 REPS)

From a seated position (tall through the crown, proud chest, hands placed on knees), roll backward until you
reach the upper part of your back/your shoulder blades, as you roll back, place one leg in front of the other (figure
4) and as you roll back up, land with the front leg (take a wide step), planting the foot on the ground whilst the
opposite leg stays tucked under (knee touching the floor), and drive your weight through your front leg so that
your knee passes your toes (go as far as your mobility allows), keeping the pelvis tucked to get a deeper stretch.
Pull your weight back and roll once more, this time switching over your legs so you can repeat on the opposite
side.

CIRCUIT 2: 2-3 SETS [MINIMAL REST]

1. SIT THROUGHS (8-10 REPS)

Start on your hands and toes (knees off the floor), with a tabletop spine (head in line with hips). From here, lift the
right leg and twist your torso towards the left side, place the bent right leg just behind the left, allowing your right
knee to drop to the floor, and your right foot tucks behind the left ankle. Inhale and replace, and then repeat on the
opposite side.

2. SQUAT > ALT. STEP OUT (6-8 REPS)

From standing, squat down as low as you can (whilst being active, not resting), place both hands on the floor and
then extend one leg at a time (so that you're in a plank position). Replace each leg so that you are back into your
squat position, and then come back up to standing, without sacrificing your posture (maintaining a straight spine
and proud chest).

3. ALT. WIDE MOUNTAIN CLIMBERS (6-8 REPS)

Start by extending one leg behind you into a Mountain Climber position, and then drop the knee to the floor (knee
should be past your hip). Elongate the spine, tuck your pelvis under, and draw your shoulders down and back to
create a proud chest. Both hands should be planted on the floor (one touching the inside of your foot), and square
off your hips and chest by pushing the leg into the arm and vice versa. Switch legs and repeat on the opposite side
(keeping hips low as you transition).

FOR TRADE ONLY - NOT FOR RESALE

 CR

CR
CIRCUIT 3: 2-3 SETS [MINIMAL REST]

E
RE

RE
1. 90:90 SWITCH (6-8 REPS)

rF

rF
Start by sitting down with your knees bent, and your feet wider than hip-width apart. Drop both knees to one side at
a 90-degree angle. Start to rotate your torso towards the knee that is closest to you, then lower your upper body

fo

fo
onto your leg/knee - Take a deep breath and lengthen out your back leg, re-positioning yourself into a Pigeon Pose.

ed

ed
Aim to keep the spine long as you do this. Replace the leg so that you're back in your 90/90 position, Begin to lift
ar

ar
your torso back up, and then lift both knees and switch sides (drop both knees to the other side).
Sh

Sh

S
2. ALT. FLOOR SCORPION (6 REPS)
g

g
llin

llin

llin
Lay on your front with your arms out to either side, kick one foot up towards the ceiling and take it over the opposite
leg until the toe taps the floor, right next to the hamstring of the other leg. Reach in opposite direction through each
Se

Se

Se
arm, stretching your lower torso and opening your hips, whilst actively pushing the bent knee outwards. Breathe
or

or

or
deeply, and then replace the leg and repeat on the opposite side.
tF

tF

tF
No

No

No
3. ALT. KNEE OVER HIP (6 REPS)
Lying down on your back with both legs straight on the floor, lift one knee and take it over your other leg, reaching
the knee to the floor. Try to keep your upper body as square as possible.
CR

CR
E

E
RE

RE
rF

rF
fo

fo
ed

ed
ar

ar
Sh

Sh

S
g

g
llin

llin

llin
Se

Se

Se
or

or

or
tF

tF

tF
No

No

No
CR

CR
E

E
RE

RE
rF

rF
fo

fo
ed

ed
ar

ar
Sh

Sh

S
g

g
llin

llin

llin
Se

Se

Se
or

or

or
tF

tF

tF
No

No

No
CR

CR
EE

EE

FOR TRADE ONLY - NOT FOR RESALE

 DAY 3: UPPER

MOVEMENT PREP: 2-3 SETS [MINIMAL REST]

1. SCAPULA PUSH-UPS (10-15 REPS)

Get into a plank position with your arms at shoulder-width apart. Turn your forearms forward, using your
scapula’s only, lower yourself and lift yourself as if you're shrugging. Keep your core tight, back straight,
shoulders engaged, and elbows locked out (do not bend your elbows).

2. KNEELING KETTLEBELL HALOS (6-8 REPS)

Kneel down holding the bell upside down by the 'horns' just in front of your chest. Maintain a straight spine with
the shoulders down and back. Keeping your elbows tucked in to your torso, lift the bell up to your left shoulder
and then behind your head, keeping your ribs down and proud chest, whilst trying to keep the rest of your body
as still and engaged as possible. Continue rotating the bell all the way around your right shoulder, until you're
back at your starting position (alternate sides). Try to keep your feet relaxed. Engage your core to balance you.

3. ALT. THORACIC BRIDGE (8 -10 REPS)

Start by sitting on the floor, with your arms straight behind you and your knees bent up straight in front of you.
Stay tall through the spine with a proud chest. On an exhale, bridge your hips in line with your chest, keeping
your arms locked out. Lift one arm off of the floor and reach it across your chest. Prevent from overextending (no
arch in the spine). Square off the hips, and then lower back down into your seated position, and repeat on the
opposite side.

MAIN SESSION 1: 3 SETS [2 MINUTES REST IN BETWEEN MOVEMENTS]

1. LEAN FORWARD PUSH-UPS (6-8 REPS)

Start from a Plank position, with your shoulders down and back, scapulas and core engaged, pelvis tucked under.
Start to shift your weight forward, so that your shoulders are now past your wrists (or as far as you can go),
instead of stacked over them as you would for a regular Push Up. Elbows and hands should ideally be at a 45-
degree angle or close to your torso (depending on strength and mobility). Inhale and slowly lower yourself without
dipping in the back or in between the shoulder blades. Aim for the floor (if you can), and then exhale to shift
yourself back into a low regular push position (shoulders over wrists again), and push yourself back up to the
starting position, and repeat.

2. ALT. KETTLEBELL GORILLA ROW (6 REPS)

Place two Kettlebells in between your feet (you should be slightly wider than hip-distance apart). Get into your
silver back stance (straight spine, hinge at the hips, bent at the knees, shoulders back, proud chest). On your next
exhale, lift and pull one bell up and back towards your hip (elbow follows the line to your hip bone). Try not to let
your whole body fall to that side by squaring off your chest and hips. Stay slow and controlled, maintaining your
strong structure as you start to lower the bell back down with control, and then repeat on the opposite side.

MAIN SESSION 2: 3 SETS [90 SECONDS-2 MINUTES REST MINIMAL REST IN BETWEEN SETS]

TURKISH GET UPS (6 REPS, ALT)

Start in the fetal position on your right side, with the kettlebell in your right hand. Roll onto your back, lift, bend,
and place your right leg slightly wider than hip-distance, then reach out your left arm resting on the floor. Press
the bell and on an exhale, engage your core and push yourself up (torso only), with your arm still straight,
pressing the bell above your head. Make sure you keep your eyes on the bell throughout the exercise. Next, slide
your left leg under and go into a bridge position. Turn your left leg in line with your right, and go into a lunge
position (right leg is in front). Push yourself up to standing, then reverse the whole exercise, stepping your left
leg back into a lunge again, then follow the steps until you get back to your starting position.

FOR TRADE ONLY - NOT FOR RESALE

 CR

CR
MAIN SESSION3: 3 SETS [60-90 SECONDS REST IN BETWEEN MOVEMENTS]

E
RE

RE
1. HALF KNEELING KETTLEBELL SHOULDER PRESS (4-6 REPS/SIDE)

rF

rF
Go into your half-kneeling position (legs in a 90-degree angle-back knee in line with hip), with the kettlebell just
in front of your back knee. Clean the kettlebell into the racked position, and then engage your glutes, tuck your

fo

fo
pelvis, and exhale to press the kettlebell (about a 45-degree from your torso). Make sure that your ribs don't

ed

ed
flare, and that your core is engaged. Lower it back into a racked position, and then unravel the kettlebell to the
ar

ar
floor (keeping a straight wrist) once you have completed all reps on one side first. Switch legs, and repeat on the
Sh

Sh
opposite side.

S
g

g
llin

llin

llin
2. KETTLEBELL DEAD CLEANS (8-10 REPS
Stand with your feet shoulder-width apart, with your Kettlebell in between your feet. Hinge at the hips and bend
Se

Se

Se
your knees to grip the Kettlebell. Maintain a proud chest and square your shoulders to the floor. Your scapulas
or

or

or
should be down and back. Spread the floor apart with your feet to engage your legs. Use the momentum of the
tF

tF

tF
power coming from your legs to lift the Kettlebell, following a straight line up the center of your body (imagine
No

No

No
zipping up a jacket). Once the Kettlebell reaches just above hip height, keep it close to your body and allow the
bell to rotate around your wrist (not flip over it), making an 'uppercut' motion. Use a soft grip so that the bell can
easily move within your palm into a Racked position.
CR

CR
E

E
RE

RE
rF

rF
DECOMPRESSION: 1-2 SETS [REST AS NEEDED]
fo

fo
1. ALT. CHILD'S POSE WITH REACH (6 REPS)
ed

ed
Start by sitting back on your heels with your arms reaching out in front of you. Keeping your head tucked in,
ar

ar
reach both arms over to the left on an inhale (right hand should be in a 'saw-like' position, reaching past the left
Sh

Sh

S
hand). Exhale and sit back on your heels whilst still reaching with both arms. Inhale and switch sides.
g

g
llin

llin

llin
2. ALT. NEEDLE ARM THREAD THROUGH (6 REPS)
Se

Se

Se
Start on your hands and knee. Lift the right elbow straight up behind you (like a bow and arrow), elbow pointing
toward the ceiling. Turn your torso to face it, keeping your hips square and facing forwards (fight the rotation).
or

or

or
Thread the arm through your middle section (behind your stabilizing arm), allowing your torso to twist so that
tF

tF

tF
you end up resting your shoulder and head on the floor, with your arm extended out (palm facing upwards).
No

No

No
Actively try to push the back of your hand into the floor and square your hips to the front to deepen the stretch.
Replace the arm and re-set back onto all fours. Repeat on the opposite side.
CR

CR

3. WRIST PIN ELBOW CIRCLES (6 REPS/DIRECTION)

Start on all fours with your hand's chest distance apart. Turn your elbow pits so that they are facing forward
E

(without moving your hands), then turn them out so that your elbows are facing out to the side. Bend the elbows
RE

RE

(lower your chest to do so), then bring them back so they face behind you (as if you’re doing a push up), then
rF

rF

straighten them whilst bringing them back to the starting point. Turn your elbow pits so that they face forward
fo

fo

again, repeat for 6 Reps, and then change the direction of the elbow circles (reversing the movements).
ed

ed

4. WRIST WALKS/PEELS (30 SECONDS)

ar

ar

Resting on your knees, turn your hands towards you as much as you can, so that your palms are on the floor,
Sh

Sh

and your fingers are facing your knees. Start to walk one wrist at a time further away from your body. Go as far
g

as you can go without the palm not being able to be placed fully down on the ground. Start to walk both wrists
llin

llin

llin

back towards you, then repeat.

Se

Se

Se
or

or

or
tF

tF

tF
No

No

No
CR

CR
EE

EE

FOR TRADE ONLY - NOT FOR RESALE

 DAY 4: ACTIVE RECOVERY

CIRCUIT 1: 2-3 SETS [MINIMAL REST]

1. KNEELING ELBOW SPIN ARM SCREWS (6-8 REPS)

Start on all fours (hips stacked above knees, shoulders stacked above hands/wrists). Lower one forearm to the
ground (opposite arm stays elevated), rotate the palm inward towards your chest, and then out to the side, whilst
maintaining contact with the elbow and the ground. Use the opposite arm as a tripod, and gently rest your head
and shoulder on the ground. To return, rotate the palm inward so that the hand ends up back in position,
underneath the shoulder. Lift the chest, straighten the arms, and then repeat on the opposite side.

2. WRIST PIN ARM SCREWS (10 REPS/ARM)

On all fours, pin one wrist down with your other fist. Rotate the elbow pit inwards and outwards for 10 reps,
making sure that you keep the rest of your body still, and your working arm locked out (do not 'borrow' from the
elbows).

3. ALT. HALF KNEELING MOUNTAIN CLIMBERS (6-8 REPS)

Get onto all fours with a neutral spine. Inhale and allow your spine to round by tucking your pelvis under, and
scooping up your stomach). Lift one knee up to meet with your armpit (actively pushing your leg into your arm
and vice versa), foot placed next to your hand. Exhale and straighten/lengthen your spine, untucking your pelvis,
and pulling your shoulders down and back (engaging your scapulas). Inhale, slightly round the spine and
replace the knee back to kneeling, exhale and bring up the opposite knee, and repeat.

CIRCUIT 2: 2-3 SETS [MINIMAL REST]

1. BEAR SQUAT (10 REPS)

Start by sitting back on your heels with both arms reaching out in front of you. You should be activated
throughout your entire body, making sure that your shoulders are down, away from your ears, and your
scapulas/shoulder blades are drawn back/engaged, and your pelvis untucked. From here, keeping your knees
soft (this keeps the pelvis untucked and full-body engagement), push through your toes and engage your glutes
as you raise your hips. The Head should stay in line with the spine. Inhale and slowly control your hips as they
lower back down so that you're almost sitting on your heels, and then exhale to push your hips back up.

2. KNEELING SPINE WAVE (8-10 REPS)

Start on your knees with your arms out in front of you, sitting back on your heels (Chil's Pose). Keeping your
head tucked in, tuck your pelvis in, and slowly start to round your spine, starting with your lower back, middle
back, scapulas and shoulders until you end up in a 'Cobra' position (your head should be the last to come up).
Then do the opposite on the way back; start by tucking the head, rounding the shoulders, scapulas, and then
your middle to lower back, until you're back in Child's pose.

3. CRAWL OUT TO PLANK > MOUNTAIN CLIMBER WITH REACH (6 REPS)

Stand with your feet just wider than hip-width apart. Start to tuck your chin into your chest, and then round the
rest of your spine until your reach the floor (if you can't touch your toes, squat down instead). Crawl out into a
plank position, and then lift one leg into a Mountain Climber position. Take the same side hand (as the knee that
is bent) off the floor, and reach up toward the ceiling. Replace the arm and leg, crawl back, and Spine Role back
up to standing.

FOR TRADE ONLY - NOT FOR RESALE

 CR

CR
CIRCUIT 3: 2-3 SETS [MINIMAL REST]

E
RE

RE
1. KNEE TO ELBOW > TWIST & REACH 4-6 REPS

rF

rF
Start by lying on your stomach with your arms reaching out in front of you. Bring one elbow to meet with the same
side knee, keeping the extended arm straight. From here straighten the bent arm, and reach it over to the opposite

fo

fo
side. Try to keep the knee touching the floor (if you can), and at the same time, you're actively trying to touch the

ed

ed
hand on the floor in the opposite direction. Again, causing opposition.
ar

ar
Sh

Sh
2. HIP BRIDGE > TWISTING OVERHEAD REACH (6-8 REPS)

S
Start by lying on your back with both knees bent facing upwards. Bridge the hips (keeping ribcage down), engage
g

g
llin

llin

llin
the glutes, and reach one arm overhead, past your opposite shoulder, distributing your weight onto the grounded
shoulder. Actively try to square off the hips in order to fight the rotation, whilst reaching in the opposite direction,
Se

Se

Se
causing opposition.
or

or

or
tF

tF

tF
3. LATERAL SPINE ROLL (8-10 REPS)
No

No

No
Stand with your feet slightly wider than hip-width apart. Soften your knees, turn your right foot out to 90-degrees,
and hang both arms in front of you (touching the right calf (palms together), with your body folded over your hips
and leaning to the right side. Keeping the arm closest to the leg straight, bend the opposite elbow, drawing it back
CR

CR
(like a bow and arrow), opening up the chest, and rotating the torso. The elbow should be facing the ceiling and
your fingertips facing the floor. Keep reaching until your hand is by your chest and your opposite hand closest to
E

E
your leg is by the knee. Keeping your legs glued to the floor, return the foot to face the front and turn your opposite
RE

RE
foot out to 90-degrees. Shift your weight over to the other side and repeat.
rF

rF
fo

fo
ed

ed
ar

ar
Sh

Sh

S
g

g
llin

llin

llin
Se

Se

Se
or

or

or
tF

tF

tF
No

No

No
CR

CR
E

E
RE

RE
rF

rF
fo

fo
ed

ed
ar

ar
Sh

Sh

S
g

g
llin

llin

llin
Se

Se

Se
or

or

or
tF

tF

tF
No

No

No
CR

CR
EE

EE

FOR TRADE ONLY - NOT FOR RESALE

 #UNITEFORTHEREVOLUTION

FOR TRADE ONLY - NOT FOR RESALE