Stork Walk (frwd lunge)

Procedure:

1. Step out with a long stride, striking the heel of your forward foot and extending onto the toes of your back foot.
2. Complete the cycle by bringing your trail leg through and standing upright.

Key Points:

1. Position your hands behind your head while keeping your eyes focused forward.
2. Flex your front knee to 90° and keep your back knee from striking the ground.

Right Stork Walk

Procedure:

1. Keep your torso upright and take a long stride out to the side.

   Lunge out bending your forward knee to 90°while keeping your trail leg straight.

   Lower your hips and shift your body weight to the opposite leg.

2. Recover by bringing your feet together and standing upright.

Key Points:   

1. Keep your head focused forward with your arms hanging down in front of your body.

Left Stork Walk

Same as above

Right Ant Eater

Procedure:

1. Start balancing on left leg with right hand fully extended.
2. While maintaining balance, flex your hip and reach for the outside of your left heel.
3. Complete the cycle by returning to the start position and maintaining your balance.

Left Ant Eater (pic not shown)

Procedure:

1. Start balancing on right leg with left hand fully extended.
2. While maintaining balance, flex your hip and reach for the outside of your right heel.
3. Complete the cycle by returning to the start position and maintaining your balance.

Crock Walk

Procedure:

1. Start on the ground keeping elbows at 90 degrees and chest 1- 2 inches off the ground.
2. Make a forward motion with your right arm, and then step with your left foot.
3. Bring left knee forward far enough to twist your waist.
4. Repeat with left arm and right leg.

Octopus

Procedure:

1. Start in the up position of a standard pushup.
2. Maintain that start position and bring right hand to the underbelly towards your left foot. Flex and externally rotate left hip bringing foot in air to mid point thigh position.
3. Return right hand and foot to start position and repeat with left hand and right foot.

Kangaroo Splits

Procedure:

1. Stance with one leg extended forward with the knee over the midpoint of the foot and the other leg back with the knee bent and underneath the hips and shoulders
2. Jump high and straight up as possible. At the apex of the jump, reverse leg potion, front to back and back to front.
3. Repeat the jump, again reversing the position of the legs.

Key Points:   

1. Emphasize attaining maximal vertical height and leg speed.

Reverse Octopus

Procedure:

1. Start in the up position of a standard pushup.
2. Maintain that start position and bring right hand to left foot by reaching over the backside of your thigh towards your left foot. extend and internally rotate left hip while flexing your knee bringing foot in air to mid point thigh.
3. Return hand and foot to start position and repeat with left hand and right foot.

Right Sleeping Flamingo

Procedure:

1. Start in single right leg stance. Balance with eyes closed.

Right Scorpion Push Up

Procedure:

1. Assume up position for standard push up.
2. Lift right leg high into the air as possible, squeezing right butt cheek.
3. Maintaining right leg position lower your body so your torso is one inch off the ground.
4. Return to start potion.

Key Points:   

1. When you come up, do not bend or arch your upper or lower back.

Inch Worm

Procedure:

1. Assume position where your feet and hands are flat on the ground. At the starting position, your butt should be high in the air, as if making an inverted "V" with your body.
2. Walk hands out as far as possible.
3. Then with keeping legs straight walk to your hands to assume start position.

Left Sleeping Flamingo

Procedure:

1. Start in single left leg stance. Balance with eyes closed

Left Scorpion Push Up

Procedure:

1. Assume up position for standard push up.
2. Lift left leg high into the air as possible, squeezing left butt cheek.
3. Maintaining left leg position lower your body so your torso is one inch off the ground.
4. Return to start position.

Key Points:   

1. When you come up, do not bend or arch your upper or lower back.

Gorilla Walk

Procedure:

1. Speed your feet little wider than shoulder width apart.
2. Bend at your waist and knees and place the back side of your hands on the ground (knuckles)
3. Maintain knuckles on the ground and walk forward.

Crab Walk

Procedure:

1. Begin in reverse press up position
2. Walk forward on your hands and feet.
3. Try to keep hips up.

Gopher Pops

Procedure:

1. Descend by pushing your hips back and flexing at your hip and knee joints
2. Go down until your thighs are parallel to the ground.
3. In the ascent make sure you drive your shoulders back and keep your back as straight as possible.

Monkey Hops

Procedure:

1. Start in upright position with arms at your side, elbows shoulder high.
2. Drive left knee up towards left elbow
3. Bring left leg back down and repeat with right knee.

Gazelle

Procedure:

1. Assume a relaxed standing position with on leg slightly forward.
2. Perform fast skipping by maintaining close contact with the ground and eliminating air time.
3. Perform this sequence at as fast a rhythm as possible
4. Do not emphasize stride distance, frequency is a premium.

Mountain Lion

Procedure:

1. Assume up position for a standard push up.
2. Keep one leg straight back, resting on its toes
3. support the weight of the body with a bent leg and hands
4. Switch legs quickly, moving one forward and one back
5. Repeat quickly.

Peeing Dog

Procedure:

1. Assume an all four position. With knees directly underneath your hips.
2. Abduct left hip parallel to the floor
3. Return left hip to neutral potion and repeat with right leg.

Frog Hop

Procedure:

1. Start in a standing upright position
2. Squat down with hands in front of you, but not on the floor.
3. Extend your body forward into a push up position.
4. Immediately bring your feet underneath you.
5. Return to the standing upright position.

Possum

Procedure:

1. Keeping your lower back in contact with the floor, contract your abdominal muscles trying to touch your ribcage to your pelvis.
2. As you lift your head, neck and shoulders off the ground, keep your head facing upwards, do not tuck your chin to your chest.
3. Hold the up position of a second then slowly lower yourself back down.

Right Lizard

Procedure:

1. Lie on the floor with left knee bent at 45 degrees and Left foot flat on the floor
2. Right leg should be fully extended and flexed at the hip 45 degrees
3. With abdominal tight and shoulders on the floor, lift your hips off the floor.

Left Lizard (pic not shown)

Procedure:

1. Lie on the floor with right knee bent at 45 degrees and right foot flat on the floor
2. Left leg should be fully extended and flexed at the hip 45 degrees
3. With abdominal tight and shoulders on the floor, lift your hips off the floor.

1. Keeping your legs straight, raise your feet 4 to 6 inches off the floor
2. Keeping the legs off the floor, swing legs left to right.

Rabbit Hop

Procedure:

1. Begin in standing upright position
2. Squat down with hands on the floor in front of you
3. Kick your feet back into a push up position
4. Immediately return your feet to the squat position
5. Leap up as high as possible from the squat position.

Sting Ray

Procedure:

1. Raise your arms six inches off the ground while simultaneously raising your legs six inches off the ground.

Antelope

Procedure:

1. Start in a standing tall position with both feet together.
2. Keeping feet together hop to the right 6 inches.
3. Immediately return to the start point.
4. Repeat as quickly as you can.

1. Contract your abdominal muscles as you press your feet toward the ceiling.
2. Your shoulders should remain in contact with the floor throughout the exercise.
3. Hold the up position for a second, then slowly lower your hips back down.