DAILY PREP LEVEL 1
NUMBER OF CIRCUITS: …
TIGNUM
REPETITIONS: …
90/90 GOOD MORNINGS
Lie on your side with your hips, knees, ankles and arms at 90 degrees.
Slowly, on a count of four open up your arm keeping your legs on the
ground.
Follow your hand with your eyes.
Without a pause return to the starting position on a count of 4.
Inhale through the nose as you open and exhale through the nose as
you return to the starting position.
Only open as far as you can open keeping your legs on the
ground.
HIP ROCKERS/ALTERNATE WITH PELVIC TILTS
Begin on all fours (quadruped) with your knees and hands shoulder width apart. Your feet should be slightly outside you knees. Your
hands should be slightly forward of your shoulders.
Tilt your pelvis anteriorly by pointing your tail bone towards the sky.
Maintaining your pelvic tilt slowly rock backwards into your hips as
far as you can go before your pelvis begins to shift.
Slowly return to the starting position.
Tilt your pelvis posteriorly by tucking your tail underneath you.
Slowly rock backwards reaching your arms out in front until you feel
a nice stretch in your lower back and upper back.
Slowly return to the starting position.
Alternate these two pelvic movements.
CURL UP TO BRIDGE
Begin on your back with your knees bent and your heels as close to
your butt as you can.
Curl up (flex) your entire spine so your head is looking at your knees
and your shoulders are off the ground.
Slowly, on a count of 4, uncurl until your back is flat on the ground
and then continue smoothly into a bridge by pressing down through
your heels and elevating your hips as high off the ground as you can.
Slowly, on a count of 4, lower your butt to the ground and smoothly
curl your torso until you are at the starting position.
Inhale as you uncurl (being sure to breathe all the way into your full
bridge) and exhale as you return to the starting position.
QUADRUPED SHOULDER
Begin on all fours (quadruped) with your knees and hands shoulder
width apart.
Place one hand behind your head with your arm parallel to the
ground.
Keeping your hips from moving, slowly (count of 4) rotate your elbow
towards the ceiling as you turn your head. This movement should
begin and be caused by retracting your shoulder blade towards the
spine.
Slowly (count of 4) unwind as you protract your shoulder blade taking
your elbow downward to your planted arm.
Inhale as you open up and exhale as you close.
123
INSTITUTE FOR SUSTAINABLE HIGH PERFORMANCE
DAILY PREP LEVEL 1
NUMBER OF CIRCUITS: …
REPETITIONS: …
© 2008, TIGNUM AG
HEEL SLIDES
Begin on your back with your knees bent and your heels as close to
your butt as you can. Your arms should be pointing straight into the
air. Your spine should be long so your abdomen is slightly drawn in.
Tilt your pelvis posteriorly so your lower back is flat.
Lift one foot about 1” (2cm) off the ground.
Maintaining your abdomen drawn in slowly (count of 4) extend the
lifted foot out – keeping your ankle flexed (toes toward your head).
Only go as far out as you can go keeping your back flat.
Slowly (count of 4) return your foot back to the starting position and
switch legs.
Perform 6-10 on each side.
Exhale as you slide your heel out and inhale as you slide it back in.
Once you can perform 10 perfectly on each side raise both feet off
the ground at all times but repeat the exercise exactly the same.
CALF STRETCH
Begin in a push-up position and then raise your hips as high as they
can go so you are in an upside down V.
Keep your arms straight, your hands spread out, and your shoulders
relaxed and away from your ears.
Start with both legs straight.
Slowly bend one knee and roll onto the ball of that foot.
Slowly straighten that leg pushing your heel towards the ground.
Alternate your legs performing 6-10 on each side.
Inhale as you bend your knee and exhale as you straighten your leg.
SHOULDER WING SWINGS (STANDING)
Begin standing with excellent posture (as if someone were pulling
your head up by the crown of your head) with one arm behind your
back with your thumb facing upward.
Slowly pull your arm away from your back and then in one
continuous movement rotate your hand and arm so that your thumb
is pointing upward as your hand sweeps past your leg.
Take your hand upwards at a 45 degree angle from your body up
to eye level.
Slowly return your hand behind your back as high as you can on your
back.
Inhale as you unfold your arm and exhale as you return your arm to
the starting position.
THINK DIFFERENT. THINK SUSTAINABILITY.
124
DAILY PREP LEVEL 1
NUMBER OF CIRCUITS: …
TIGNUM
REPETITIONS: …
BREATHING SQUATS
Begin standing with excellent posture with your feet slightly wider
than shoulder width and your arms softly out in front of you.
Take a deep breath through the nose and then slowly (count of 4)
exhale as you lower yourself into a squat.
Your butt should go backwards so your hips, knees, and ankles flex
equally at the same time. Your knees should move straight over your
feet (not cave in or fall out) and your heels should remain on the
ground at all times.
Only go as far down as you can maintain perfect form. Each
repetition you may be able to go lower.
Slowly (count of 4) push through your heels and inhale returning to
the starting position.
LUNGE COMBO
(Elbow to instep- rock back – twist – up to balance)
Begin standing with excellent posture. Slowly take a large lunge
step forward with one leg. Keeping your body upright you should
feel a slight stretch in the back hip.
Fold forward with the same arm as the leg you have forward and
place your forearm towards the ground inside your lunge foot.
Smoothly place both hands on the ground and rock backwards
straightening (or as close as possible) your front leg and pulling
your toes up towards your body.
Smoothly rock back forward into a deep lunge.
Simulating holding a large ball over your head twist towards your
lunge side.
Driving through the heel on your lunge foot push yourself straight
up until you are standing on one foot balancing.
Pause until you are fully balanced and then slowly move forward into
a lunge on the opposite foot and repeat the combo sequence.
Exhale as you fold forward, inhale as you rock back, exhale as
you twist and Inhale as you come up to balance.
INVERTED T
Begin standing with perfect posture.
Raise your arms up in a T and pull your shoulder blades together
and downward.
Holding your arms in this position slowly (count of 4) fold forward at
the hip on one leg while maintaining a straight back and a straight
back leg.
Pause briefly (count of 1) and then slowly (count of 4) return to the
starting position.
Exhale as you fold forward and inhale as you come up.
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INSTITUTE FOR SUSTAINABLE HIGH PERFORMANCE
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