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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.
Weighted Lunge with Bicep Curl to Overhead Press
3 sets of 15
Brad Plotkin
Start standing holding a dumbbell in each hand anywhere from 5-15lbs. Step one leg forward into a lunge, bringing the knee over the ankle. Rotate the palms to face up and keeping the elbows close to the body start to “curl” the weights towards the shoulders. Begin to rotate the palms to face forward and lift the arms, keeping the elbows bent at 90 degrees. Keeping the chest open and a straight spine, press the weights overhead, squeezing at the top as the weight heads tap. Retrace the steps with arms and stay in the lunge to complete 12-15 reps. Go for another set, switching the position of the legs.
Good for balance and coordination. 
Standard Moves presented by PUMA.
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Virabhadrasana
Twisting Warrior 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. On an inhale, reach the fingertips towards the ceiling, as you exhale, begin to twist through the belly towards the right, as you reach the right fingertips back and the left fingertips forward; arms will be in a T shape and parallel to the floor. Be sure to keep the hips squared towards the front of the mat, and continue to twist through the belly on every exhale. Stay for 3 steady breaths, release and switch sides.
Good for toning the core and improving digestion.
Standard Moves presented by PUMA.
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Virabhadrasana III
Warrior III
Jason Lawner
Start standing. Inhale and sweep the arms up by the ears with the palms facing each other. Plant one foot firmly into the mat and engage strongly through that standing leg, as you slowly start to lift the opposite leg back. At the same time, keeping a flat back, reach forward with the fingertips as the torso dips forward and comes parallel to the floor. Keep lifting the back leg, bringing it parallel to the floor with the foot flexed. Hold for 3 steady breaths, continuing to lengthen through the fingertips and back leg.
Good for ankle, leg, shoulder and back strengthener. 
Standard Moves presented by PUMA.
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Eka Pada Bakasana
Plank Pose to Single Leg Crane
Kelly Ann Charles
Start in plank pose, top of a push up. Look past the front of the mat and begin to push off the toes; at the same time begin to bend the elbows in, squeezing them against the ribs, like chaturanga or tricep pushup. As the torso moves forward, start to draw one knee in towards the elbow, bringing it to rest near the tricep. Keep the palms pressing into the mat, point the feet and flex the toes, to engage the legs. Hold the balance for 3 steady breaths.
Good for balance, arm and core strength.
Standard Moves presented by PUMA.
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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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