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The Standard Spa
40 Island Ave
Miami Beach
Welcome to Standard Moves. Each gif illustrates a specific movement, demonstrated by world-class health, yoga and fitness instructors and is accompanied with tips for optimum performance. "Follow us" down the path of englightenment.
Swiss Ball Roll Out with Twist Anna Carrieri 3 sets of 20 reps  Come to standing, bringing the feet wider than hip width apart. Place your hands on top of a Swiss Ball and roll the ball forward, bringing the chest parallel to the floor. Keeping the lower body stable, start walking the ball over to one side using your fingertips. The ball will be on the outside of the foot. Make sure to keep the hips square and don’t move the legs or feet. Pause and feel the whole side body stretch from hip point to fingertips. Walk ball back to center and repeat on the other side. Good for stretching the obliques, hips and hamstrings. Standard Moves presented by PUMA.

Swiss Ball Roll Out with Twist

Anna Carrieri

3 sets of 20 reps 

Come to standing, bringing the feet wider than hip width apart. Place your hands on top of a Swiss Ball and roll the ball forward, bringing the chest parallel to the floor. Keeping the lower body stable, start walking the ball over to one side using your fingertips. The ball will be on the outside of the foot. Make sure to keep the hips square and don’t move the legs or feet. Pause and feel the whole side body stretch from hip point to fingertips. Walk ball back to center and repeat on the other side.

Good for stretching the obliques, hips and hamstrings.

Standard Moves presented by PUMA.

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Isolated Lunge with Tricep Kickback 3 sets of 20 reps Brad Plotkin Start in a lunging position, knee is over the ankle, back leg extended. Whatever leg is forward, the opposite arm will perform the kickback. Grab a free weight anywhere between 5 and 20 lbs. Begin bending the elbow and raising the arm so bicep becomes parallel to the floor. Keeping elbow close to the body, kick the forearm back to straighten the arm, squeezing through the tricep muscle. Bend arm back in. That was 1 rep, continue on and challenge yourself to do 15-20 reps, then switch sides, lunging through opposite leg and kicking back with opposite arm. Good for balance and tricep strengthening. Standard Moves presented by PUMA.

Isolated Lunge with Tricep Kickback

3 sets of 20 reps

Brad Plotkin

Start in a lunging position, knee is over the ankle, back leg extended. Whatever leg is forward, the opposite arm will perform the kickback. Grab a free weight anywhere between 5 and 20 lbs. Begin bending the elbow and raising the arm so bicep becomes parallel to the floor. Keeping elbow close to the body, kick the forearm back to straighten the arm, squeezing through the tricep muscle. Bend arm back in. That was 1 rep, continue on and challenge yourself to do 15-20 reps, then switch sides, lunging through opposite leg and kicking back with opposite arm.

Good for balance and tricep strengthening.

Standard Moves presented by PUMA.

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Utthita Hasta Padangustasana Extended Hand-To-Big-Toe Pose Christy Nones McKenzie Come to standing. Hug one knee into the chest as you ground firmly through standing leg. Reach for the big toe of the bent leg and begin to extend the leg straight out in front of you (you can also grab the outside of the foot if you have the flexibility). Keeping the fingers locked around the toe, begin to open the leg out to the side. Really straighten through the standing leg, pushing the knee back, open through the chest as you lengthen through the spine, standing up tall. Finally extend the opposite arm out to the side and hold for 3 deep breaths. Return to standing and repeat on the other side. Good for balance and strengthening the legs. Standard Moves presented by PUMA.

Utthita Hasta Padangustasana

Extended Hand-To-Big-Toe Pose

Christy Nones McKenzie

Come to standing. Hug one knee into the chest as you ground firmly through standing leg. Reach for the big toe of the bent leg and begin to extend the leg straight out in front of you (you can also grab the outside of the foot if you have the flexibility). Keeping the fingers locked around the toe, begin to open the leg out to the side. Really straighten through the standing leg, pushing the knee back, open through the chest as you lengthen through the spine, standing up tall. Finally extend the opposite arm out to the side and hold for 3 deep breaths. Return to standing and repeat on the other side.

Good for balance and strengthening the legs.

Standard Moves presented by PUMA.

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 #strengthen,  #advanced,  #extended hand to big toe pose,  #utthita hasta padangustasana,  #Christy Nones McKenzie,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
Superman 5 sets of 3 reps Sofy Dempsey  Come to lying on the belly, face down, arms straight overhead. On an inhale begin to peel your legs and torso off of the mat, creating a little backbend. Pressing the pelvis into the floor, try to lift the chest and legs higher, holding for 3 deep breaths. Release and repeat 3 times. Good for low back strength and improving posture. Standard Moves presented by PUMA.

Superman

5 sets of 3 reps

Sofy Dempsey 

Come to lying on the belly, face down, arms straight overhead. On an inhale begin to peel your legs and torso off of the mat, creating a little backbend. Pressing the pelvis into the floor, try to lift the chest and legs higher, holding for 3 deep breaths. Release and repeat 3 times.

Good for low back strength and improving posture.

Standard Moves presented by PUMA.

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Charlie’s Angel Liana Schmidt 3 sets of 20 reps  Start standing, holding a medicine ball in line with the chest, arms out straight in front of you. Lunge forward with one leg, bringing the knee over the ankle to create a 90 degree angle. At the same time, twist through the belly towards the front leg, keeping the hips squared as you twist. Return back to center and step front leg back. Go for 15-20 reps on first side, then repeat on the other.  Good for balance and core and leg strength. Standard Moves presented by PUMA.

Charlie’s Angel

Liana Schmidt

3 sets of 20 reps 

Start standing, holding a medicine ball in line with the chest, arms out straight in front of you. Lunge forward with one leg, bringing the knee over the ankle to create a 90 degree angle. At the same time, twist through the belly towards the front leg, keeping the hips squared as you twist. Return back to center and step front leg back. Go for 15-20 reps on first side, then repeat on the other.

 Good for balance and core and leg strength.

Standard Moves presented by PUMA.

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 #strengthen,  #beginner,  #charlies angel,  #Liana Schmidt,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
Leg Lift with Tricep Dip 3 sets of 15 reps Anna Carrieri Come to sitting. Bend the knees and bring soles of feet to the floor. Walk the hands a few inches behind the body, fingertips pointing in. Press through the soles of the feet and the palms, lifting the hips and pelvis up into a reverse tabletop position. Straighten one leg out in front of you. Bend through the elbows, to do a tricep dip, make sure elbows are squeezing in towards eachother. At the same time lower the leg while dipping the butt down towards the floor. Then straighten through the elbows and pulse the straight leg towards the face. That is one rep. Go for 12-15 reps on one side, then switch sides and repeat. Good for strengthening the full body. Standard Moves presented by PUMA. 

Leg Lift with Tricep Dip

3 sets of 15 reps

Anna Carrieri

Come to sitting. Bend the knees and bring soles of feet to the floor. Walk the hands a few inches behind the body, fingertips pointing in. Press through the soles of the feet and the palms, lifting the hips and pelvis up into a reverse tabletop position. Straighten one leg out in front of you. Bend through the elbows, to do a tricep dip, make sure elbows are squeezing in towards eachother. At the same time lower the leg while dipping the butt down towards the floor. Then straighten through the elbows and pulse the straight leg towards the face. That is one rep. Go for 12-15 reps on one side, then switch sides and repeat.

Good for strengthening the full body.

Standard Moves presented by PUMA. 

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 #strengthen,  #intermediate,  #fitness,  #workout,  #exercise,  #leg lift,  #tricep dip,  #Anna Carrieri,  #The Standard Spa,  #Miami Beach,  #gif, .
Split Lunges 4 sets of 25 reps Farrah Yaspe Come to standing. Send one leg back behind you, placing the top of the foot on an elevated surface, a chair works perfectly. Step the front leg a few inches more forward and bring your hands to your hips for balance. Start to bend through the front knee, bringing the thigh parallel to the floor, making a 90 degree angle. Straighten the front leg to release lunge. That is one rep. Go for 12-15 reps, then switch side and repeat. To amp it up, hold a dumbbell in each hand with arms down by the body. Good for balance and toning the Quadricep, hamstring and buttock. Standard Moves presented by PUMA.

Split Lunges

4 sets of 25 reps

Farrah Yaspe

Come to standing. Send one leg back behind you, placing the top of the foot on an elevated surface, a chair works perfectly. Step the front leg a few inches more forward and bring your hands to your hips for balance. Start to bend through the front knee, bringing the thigh parallel to the floor, making a 90 degree angle. Straighten the front leg to release lunge. That is one rep. Go for 12-15 reps, then switch side and repeat. To amp it up, hold a dumbbell in each hand with arms down by the body.

Good for balance and toning the Quadricep, hamstring and buttock.

Standard Moves presented by PUMA.

reblog reblog

 #strengthen,  #beginner,  #workout,  #fitness,  #exercise,  #split lunges,  #Farrah Yaspe,  #The Standard Spa,  #Miami Beach,  #gif, .
Core Crunch 60 seconds straight, 3 - 5 times Yogi Nora Start by lying on the back. Begin to bring the knees towards the chest so the legs come to a 90 degree angle, shins parallel to the floor. Bring the fingertips by the ears, elbows remain out to the sides. Engage the core and start to peel the shoulder blades off of the mat, lifting the chest towards the ceiling. Don’t cheat by tucking the chin. Crunch up for one rep and release. Challenge yourself to do 20 reps. Good for core and hip flexor strength. Standard Moves presented by PUMA.

Core Crunch

60 seconds straight, 3 - 5 times

Yogi Nora

Start by lying on the back. Begin to bring the knees towards the chest so the legs come to a 90 degree angle, shins parallel to the floor. Bring the fingertips by the ears, elbows remain out to the sides. Engage the core and start to peel the shoulder blades off of the mat, lifting the chest towards the ceiling. Don’t cheat by tucking the chin. Crunch up for one rep and release. Challenge yourself to do 20 reps.

Good for core and hip flexor strength.

Standard Moves presented by PUMA.

reblog reblog

 #strengthen,  #beginner,  #fitness,  #workout,  #exercise,  #core crunch,  #yogi nora,  #The Standard Spa,  #Miami Beach,  #gif, .
One Legged Hamstring Bridge 3 sets of 30 - 50 reps Anna Carrieri Come to lying on the back. Bend the knees bringing the soles of the feet to the floor, arms long by the body, palms facing down. Walk the heels close to the body. On an inhale, press through the soles of the feet and lift the hips and pelvis high towards the ceiling, chin moving towards the chest. Slowly lift and straighten one leg towards the ceiling, then pulse that leg towards the face. Slower lower straight leg parallel to the floor and repeat, lifting the leg and pulse towards the face. That is one rep. Try doing 12-15 reps on one side, then switch and repeat on opposite side. Good for balance and strengthening the full leg, hamstring and core. Standard Moves presented by PUMA.

One Legged Hamstring Bridge

3 sets of 30 - 50 reps

Anna Carrieri

Come to lying on the back. Bend the knees bringing the soles of the feet to the floor, arms long by the body, palms facing down. Walk the heels close to the body. On an inhale, press through the soles of the feet and lift the hips and pelvis high towards the ceiling, chin moving towards the chest. Slowly lift and straighten one leg towards the ceiling, then pulse that leg towards the face. Slower lower straight leg parallel to the floor and repeat, lifting the leg and pulse towards the face. That is one rep. Try doing 12-15 reps on one side, then switch and repeat on opposite side.

Good for balance and strengthening the full leg, hamstring and core.

Standard Moves presented by PUMA.

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 #energize,  #intermediate,  #fitness,  #workout,  #exercise,  #one legged hamstring bridge,  #Anna Carrieri,  #The Standard Spa,  #Miami Beach,  #gif, .
Matsyasana Fish Pose Jaya Come to lying on the floor, legs long, arms down by the sides. Press into your elbows and forearms and begin to puff the chest open, bringing the crown of the head to the mat. Continue to breathe slowly and deeply through the nose for 3 rounds. Good for strengthening the muscles of the upper back and neck. Improves posture and benefits thyroid health. Standard Moves presented by PUMA.

Matsyasana

Fish Pose

Jaya

Come to lying on the floor, legs long, arms down by the sides. Press into your elbows and forearms and begin to puff the chest open, bringing the crown of the head to the mat. Continue to breathe slowly and deeply through the nose for 3 rounds.

Good for strengthening the muscles of the upper back and neck. Improves posture and benefits thyroid health.

Standard Moves presented by PUMA.

reblog reblog

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