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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.
Push Up with Tricep Pull
3 sets of 15 reps
Juan Lombo
Come to plank pose, top of a pushup, resting on and holding a dumbbell in each hand anywhere from 8 to 20lbs. Start to lower down, keeping the elbows close to the body, performing a tricep pushup. Press back up to plank and pull the elbow up towards the sky, lifting the weight off of the ground, for the tricep pull. Make sure to keep the hips squared towards the floor, so not to use momentum, but instead using the strength of the core and arms. Place the weight back down, perform another pushup, then lift the other weight up. That was one rep. Continue this move, going for 12 – 15 reps. Rest and repeat.
Good for arm and core strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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Plank to Chaturanga Dandasana
Plank to Four-Limbed Staff Pose
Kelly Green 
Start in plank pose, top of a pushup. Bring the shoulders over the wrists and scoop the tailbone under to bring the butt in line with the body. Take a deep inhale and hug the elbows in towards the body. On an exhale, slowly lower the torso and legs to a few inches above and parallel to the floor. Keep the tailbone scooping under, the navel towards the spine and the legs active. Gaze slightly forward and keep the space between the shoulder blades broad. Press back up to plank and repeat.
Good for arm and wrist strength. Tones and strengthens the core.
Standard Moves presented by PUMA.
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Single Leg Lunge with Overhead Press
3 sets of 15 reps
Brad Plotkin
Start standing, holding a dumbbell in each hand anywhere from 8-15lbs. Start to straighten the arms, lifting the weights overhead with the palms facing forward, biceps by the ears. Step forward with one foot, coming into a lunge, bringing the knee over the ankle. At the same time, lower the weights, as the arms bend out to the sides to 90 degree angles, keeping the chest lifted and length in the spine. Push off the front foot and return to starting position, pressing the weights back overhead. Continue this move, going for 15 reps and then switch sides.
Good for leg, arm, shoulder, back and core strength and toning. Balance and coordination. Full body cardiovascular move.
Standard Moves presented by PUMA.
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Static Single Leg Lunge Dip
3 sets of 20 reps
Cat Haayen
Step one foot forward, bending the knee over the ankle, coming into a lunge with the back toes curled under. Interlace the fingers behind the head and point the elbows up towards the ceiling. This will help to keep the chest open and lifted. Scoop the tailbone under to take the sway out of the low back. Keeping a long spine, start to sink the hips down and bend slightly through the back knee, lightly tapping the back knee to the floor. Press through the front foot to lift back to original lunge position. That was one rep. Continue this move, going for 15 to 20 reps on this side, then switch legs.
Good for leg strength and toning. Balance.
Standard Moves presented by PUMA.
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Hanumanasana to Vasisthasana
Full Split to Side Plank with Bind Variation
Cristal Gould
Start in a low lunge position. Straighten the front leg, pointing the knee and toes up towards the ceiling. Curl the back toes under and lift the back off of the ground. Squeeze the inner thighs towards each other and slide the front heel forward. Keep the hips squared forward as the leg releases closer to the floor, coming into the full split. Fold the torso forward over the front leg, plant the palms and begin to lift the hips up. Sweep the front leg out to the side and reach for the big toe of that front foot, placing the body weight into the grounded hand. Stack the hips to come into the side plank and lift the top leg perpendicular to the floor, keeping the big toe bind. Pause and breath, then release the leg back to starting position, carefully retracing the steps. Come out of the split and switch sides.

Good for hamstring, inner thigh, arm and core strength and flexibility. Balance and coordination.
Standard Moves presented by PUMA.
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Oblique Side Crunch
3 sets of 20 reps
Amy Steiner
Come to lying on the back with the knees bent, soles of feet on the floor and the arms down by the sides with the palms facing up. Start to lift the upper back and shoulder blades off of the floor. Keeping the chin and chest lifted, reach the right fingertips forward towards the right heel, squeezing through the side waist. Come back through center then reach left. That was one rep. Continue this side to side move, going for 15 to 20 reps. Rest and repeat.
Good for full core strength and toning.
Standard Moves presented by PUMA.
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Prasarita Padottanasana
Wide-Legged Forward Bend
Paige Held
Start standing. Separate the feet apart anywhere from 3 to 4 1/2 feet (depending on your height: taller people should step wider). Bring the hands to the hips and press into the outer edges of the feet and press the ball of the big toe firmly into the floor. Engage the thigh muscles by drawing them up. Inhale and lift the chest, sweeping the arms up by the ears. Press the palms overhead and reach the fingertips towards the ceiling, lengthening through the spine. Exhale and, keeping the length of the front torso, lean and fold forward from the hip joints. As the torso comes parallel to the floor, press your fingertips onto the floor directly below your shoulders. Hollow out the low belly and continue to fold forward deeper, bringing the forearms to the floor. Stay for 3 steady breaths and inhale back up to standing.
Good for inner thigh, hamstring and spine stretch. Relieves backache and tones the abdominal organs.
Standard Moves presented by PUMA. 

 
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Eka Padangustha Dhanurasana 
Single Big Toe Bow Pose
Dashama
Start lying on the belly. Prop up onto the forearms, placing the palms down. Bend the left leg, bringing the left heel in towards the body. Keep the right forearm pressing down and lift the left arm out to the side. Grab the top of the left foot with the thumb side of the hand facing down, elbow crease facing up. Spiral the left arm in towards the body and flip the elbow to point up towards the sky. Keep pressing down into the top of the right foot as the upper body squares forward. Drop the head back and pull the foot towards the crown of the head with both hands. Stay for 3 steady breaths. Retrace the steps to release and repeat on the other side.
Good for full front body stretch. Strengthens the back muscles and improves posture.
Standard Moves presented by PUMA.
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Malasana to Tittibhasana
Squat to Firefly Pose
Yana Guseva
Come into a squat, bringing the feet a little less than shoulder width apart. Tilt the pelvis forward, bringing the torso between the legs. Keep the chest low and begin to straighten the legs enough to bring the pelvis about knee height. Bring the left upper arm and shoulder underneath the back of the left knee and thigh and then the right. Place the hands on the floor behind the heels with the fingers pointing forward. Press the hands down and begin to rock the weight of the body back, and off the feet and onto the hands, keeping the inner thighs as high up on the arms as possible. Inhale and straighten the legs out to the sides, keeping the pelvis high, bringing the legs parallel to the floor. Gaze forward slightly and stay taking 3 steady breaths as the arms and legs continue to extend. Release and repeat.
Good for Inner groin and back stretch. Strengthens the arms, wrists and core. Improves balance.
Standard Moves presented by PUMA.
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Squats
3 sets of 20 reps
Brad Plotkin
Start standing with feet slightly wider than hip width apart and arms down by the sides. Stand up tall and lift the chest. Engage the core and keeping a long spine, start to sit back and down placing weight in the heels, lowering the thighs parallel to the floor. Keep the knees over the ankles and sweep the arms forward, hands in front of the chest.  Press into the feet to come back to standing and immediately lower down again. Keep repeating this movement, going for 15 – 20 reps. Rest and repeat for two more sets.
Good for: Cardiovascular health. Leg and gluteal strength and toning. Balance and coordination.
Standard Moves presented by PUMA.
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