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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.
Lunge with Tricep Pull
3 sets of 15 reps
Brad Plotkin
Start in a lunge position, front knee over the ankle. Hold a dumbell in each hand, anywhere from 8-15lbs, with the palms facing eachother. Engage the core and tilt the torso forward to a 45 degree angle. Begin to pull one arm up, keeping the elbow close to the body. That is one rep. Continue this exercise going for 15-20 reps, then switch sides.
Good for balance and coordination.
Standard Moves presented by PUMA.
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Viparita Virabhadrasana
Reverse Warrior
Christy Nones McKenzie

Start standing. Step your feet about 4 feet apart. Raise your arms parallel to the floor and reach them out to the sides, shoulders away from the ears, palms facing down. Turn the front foot slightly to the side and the back foot slightly out to about 90 degrees. Align the foot of the back heel with the front heel. Bend the front leg to 90 degrees, bringing the knee over the ankle, coming into Warrior 2 pose. Continue to bend through the front knee, bringing the thigh parallel to the floor; at the same time, flip the front hand’s palm up towards the ceiling and reach towards the wall behind you, stretching the side ribs away from the hip point. Hold for 3 steady breaths , continuing to stretch and reach the fingertips back. Switch sides and repeat.

Good for leg, ankle, groin, chest and shoulder stretch.
Standard Moves presented by PUMA. 
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Anjaneyasana
Crescent Lunge
Kelly Ann Charles
Come to hands and knees, tabletop position. Step one foot in between the hands, bringing the knee directly over the ankle. Curl the back toes under and straighten the back leg, coming into a full lunge. Engage through the core and sweep the arms up overhead, bringing them in line with the ears. Keep the hips squared towards the front of the mat and sink deeper into the lunge. Keep rolling the shoulder blades down the back, releasing the shoulders from the ears. Stay for 3 steady breaths then switch sides.
Good for balance.
Standard Moves presented by PUMA. 
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Trikhonasana
Triangle Pose
Liana Schmidt
Start standing. Step the left leg back into a lunge and pivot the sole of the back foot down so it is within a 90 degree angle. Straighten the front leg and rotate the hips open to the left. Lift the arms out to a T shape, engage through the core and start to reach the right fingertips forward, folding at the waist. Bring the right fingertips to the right leg and reach the left arm up, palm facing out. Hips will be stacked left on top of right. Keep the head in line with the spine and send the gaze towards the left hand as you continue to reach through the fingertips. Take 3 steady breaths and switch sides.
Good for thigh, hamstring, hip, knee and ankle stretch. 
Standard Moves presented by PUMA.
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Overhead Weighted Press with Twist
3 sets of 15 reps
Brad Plotkin
Start standing with feet about hip width apart, holding a dumbell in each hand anywhere from 8-20lbs. Lift the arms and bend the elbows so that the palms are facing forward and the arms are at a 90 degree angle. Start to press the weights overhead making sure to stand up tall and keeping the core engaged to protect the low back. Once the weights are overhead, add a twist by rotating the palms and weights to face each other. Return palms to face forward and release arms to starting position. That was 1 rep. Continue this move, going for 12-15reps.
Good for shoulder strength and toning.
Standard Moves presented by PUMA.
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Salabhasana
Locust Pose Variation
Dashama Gordon
Start lying on the belly, arms down by the sides, chin on the floor. Bring the legs together and start to wriggle the arms underneath the body until the palms meet. Interlace the fingers making a fist right at the lower belly. Begin to lift the legs higher as you start to create a backbend. Lift the legs even higher, using the support of the arms and chin, until legs release towards the ceiling. Keep toes reaching up or bend through the knees, trying to reach toe tips towards the head. Hold for 3 breaths.
Good for spine strength.
Standard Moves presented by PUMA.
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Oblique Crunch with Double Leg Lift
3 sets of 20 reps 
Anna Carrieri
Start lying on one side and begin to float back, finding a slight balance, so to rest on the buttock. Lift the torso and straighten the bottom arm out in front of you, perpendicular to the body, placing the hand flat on the floor for balance. Extend the top arm by the side, parallel to the body, palm facing down. Engage through the core and begin to lift both legs to a 45 degree angle. At the same time, lift the arm and reach the fingers towards the toes, squeezing through the oblique muscle. Return to start but keep legs hovering off the ground. Continue move, keeping the core engaged to help with balance.Go for 20 reps and then switch sides and repeat.
Good for core and oblique strength and toning.
Standard Moves presented by PUMA.
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Bakasana
Crow Pose
Liana Schmidt
Start standing with legs mat width apart, toes slightly pointing out to the sides. Start to sit down into a squat, keeping the spine long and the chest open. Bring the elbows to the insides of the knees and the hands to prayer position in front of the heart. Release the hands and press the palms into the mat about 6 inches in front of the feet, as you start to lift the tailbone up towards the ceiling. Hug the elbows in towards each other as the arms start to bend to a 90 degree angle. Come up onto the balls of the feet and squeeze the knees onto the triceps, near the armpits. Engage through the core and start to lean forward, coming onto the tippy toes. Keep the gaze slightly forward as you release one foot, then the other from the floor to come into the balance. Hold for 3 steady breaths, release and repeat.
Good for strengthening the upper back and core.
Standard Moves presented by PUMA.
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Utthita Hasta Padangustasana
Extended Hand-To-Big-Toe Pose
Jaya
Start standing. Begin to lift one leg up towards the face with the knee slightly bent. Reach forward with the same side hand, bringing the arm to the inside of the leg, grabbing the big toe with first two fingers. Bring the other hand to hip for balance. Fire up the standing leg and keep the back flat, long spine, with the crown of the head reaching towards the ceiling. Inhale deeply and hold; as you exhale, open the leg out to the side making sure to keep the hip points squared forward. Hold for 3 breaths and return to center. Repeat on the other side.
Good for balance.
Standard Moves presented by PUMA.
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Glute Bridge With Swiss Ball
3 sets of 20 reps
Liana Schmidt
Start by bringing a Swiss ball behind your lower back. Drape your body over the ball and begin to walk the feet forward slowly, so the knees are over the ankles, bringing the ball to your mid back so your shoulder blades and neck are supported. Bring the fingertips to the ears, keeping the elbows out to the sides. Pressing into the soles of the feet, begin to lift the hips towards the sky so they are parallel to the floor. Squeeze the glutes and then release back to starting position. Continue this move, going for 20 reps. Rest and repeat.
Good for hamstring, glute and core strength.
Standard Moves presented by PUMA.
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