Just Hold Still
F3 Disclaimer
Warmarama
3-5 min easy run in parking lot to The Pavilion of Pain
10 Arm Circles Forward & Back
10 Huggy Bears
10 Trunk Twists
10 Hip Rotations
10-20 Knee Rolls
10-20 Ankle Rolls per Side
Isometric Holds
Each hold about 30 seconds each and/or per side
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3 way Isometric Pull-up -Moving Down (10 sec hold top of bar, 10 sec hold with elbows at 90, & 10 sec hold bottom)
Plank, Left Arm Reach
Standing Left Leg Extension
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3 way Isometric Pull-up -Moving Up (same as above but reverse order)
Plank Right Arm, Left Leg Lift
Chair with Left Leg Extended Forward
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3 way Isometric Pull-up -Moving Down
Forearm Side Balance
Royal Dancer
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3 way Isometric Pull-up -Moving Up
Plank with Leg Lift
Crescent
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3 way Isometric Pull-up -Moving Down
One Arm Sphinx
Airplane or Superman
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3 way Isometric Pull-up -Moving Up
Side Arm Balance
Bound Dog
Yoga Poses
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Child’s Pose/Downward Dog/Forward Hang
Sun Salutation/Reverse Swan Dive
Warrior 1 & 2
Reverse Warrior
Bound Side Angle Pose
Chair
Warrior 3
Half Moon
Twisted Moon
Standing Splits
Yoga Stretches
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Cat Dog
Forward Fold
Butterfly
Bird Dog To Dog Dancer
Figure 4 Series
Plow
Shoulder Stand
Rollers
Countarama
Circle of Trust