Y. A. class 2020 and 2021

Make this a daily exercise, stopwatch to check progress, but don't count seconds! Concentrate on thinking threw the checkpoints constantly over and over again.

• Chest to wall

• Hands little bit further away from the wall (normal would be at the spot where the toes begin when standing with heels against the wall)

• Stand in a diagonal, don't bend in the hips

• Go through checkpoints

  1. Toes pointed

  2. Straight legs - quads engaged

  3. Knees locked

  4. Pelvic rotation (posterior, so making a straight lumbar spine, no banana bend)

  5. Belly in

  6. Ribs in

  7. Push out of the shoulders, push away the floor (the toes should slide up at the wall)

• Do this with three different head positions

  1. Head out, look between the knuckles of the fingers

  2. Neutral hanging. look at wall

  3. Tucking in, look at toes

If there's a battle between the knees and the pelvis, the knees win: more locking the knees than tilting the pelvis