Daily Moves Week 1 | August 1-7, 2022

Continuous effort, not strength or intelligence, is the key to unlocking our potential.

Liane Cordes

Sunday, August 7

Pigeon

Hold 30-60 seconds

Butterfly

Hold 60 seconds

Spinal Twist

Hold 30-60 seconds

Saturday, August 6

Boat to Canoe!

15x – 3 rounds

Modification

Friday, August 5

Lift & Lower

30 seconds

Pulse

30 seconds

Clam Shell Forearm Plank

30 seconds

Thursday, August 4

do a quick child’s pose afterwards to stretch out your arms!

Plank March

4-8x
modify: knees down

Pilates Push Up

3-6x on each side

Chaturanga & Up Dog

4-6x

Wednesday, August 3

repeat all exercises on one side, then switch
1 – 3 rounds of the three exercises

Cross + Lift

6-12x

Fire Hydrant

6-12x

Knee out & in

6-12x

Tuesday, August 2

repeat 1 – 3 rounds of the three exercises

Down Dog + Knee Forward

6-10x
switching sides

Plank | Leg Lifts

6-10x
switching sides

Forearm Plank

Lower your knees & lift
6-10x

Monday, August 1

Cat Cow

1-2 Min or 6-10x
Inhale: arch the spine for cow
Exhale: round the spine for cat

Thread the Needle

Rotation for 30 seconds or 5x
Hold the pose for 30 sec

Balancing Table Top

Lift, Lower & Reach
30-60 seconds or 5-10x

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