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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.
Bicycle
3 sets of 20 reps
Amy Steiner
Start lying on the back. Bring the knees into the chest and press the low back down into the mat. Begin to lift the chest up and the shoulders off of the floor and twist the right hand towards the left knee; as the right leg extends straight forward. Switch sides, opposite hand opposite knee. Continue this move going for 3 sets of 15-20 reps.
Good for core strength.
Standard Moves presented by PUMA.
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Anjaneyasana to Hanumanasana
Low Lunge to Half Split
Cat Haayen
Start standing on the knees and step one foot forward into a lunge, bringing the knee over the ankle and keeping the back knee grounded, top of the back foot pressing into the floor. Bring the fingertips to the floor, framing the foot and begin to sink the hips forward and down. Look forward and lift through the chest, making sure not to round the upper back. Keeping the fingertips and front foot where they are, start to draw the hips back and straighten through the front leg, coming onto the heel of the front foot. Tailbone pulls back as the chest reaches forward, keeping the spine long, flat back. Hold lunge and half split for 3 steady breaths each and then switch sides.
Good for hip, thigh, hamstring, calve and hip flexor stretch, balance and coordination.

Standard Moves presented by PUMA.
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Single Split Leg Lift Variation
3 sets of 15 reps
Anna Carrieri
Grab 2 foam rollers, bringing them into an upside down T-shape. Start to lie back over the “T”, placing the length wise part under the spine, head resting on roller. Bend the knees in and bring the soles of the feet to rest on the other roller, top of the “T”. Bring the arms out to a T-shape with the palms facing down. Engage through the core and begin to lift one foot off of the roller, extending that leg straight so it hovers above the roller. Release the opposite side arm overhead, take a deep inhale and on the exhale begin to lift the extended leg and the extended arm, crunching up, reaching the finger tips towards the toes. Pause and squeeze through the core, then return to starting position. Continue on this side, going for 15 reps, then switch sides.
Good for core strength, balance and coordination.
Standard Moves presented by PUMA.
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Single Leg Glute Lift
3 sets of 15 reps
Farrah Yaspe
Start lying on the back with the arms down by the sides, palms facing down and knees bent, feet flat on the floor. Place the heel of one foot onto an elevated, secure surface in front of the body, like a chair or a low table. Straighten the opposite leg long and point the toes up towards the ceiling, leg will be perpendicular to the floor. Press through the grounded heel and lift the hip points up towards the ceiling, the chest will move towards the chin. Pause, squeeze through the glutes, then slowly lower down, slightly touching the floor. Immediately lift hips up again and continue this move, going for 12-15 reps and then switching sides.
Good for gluteal strength and toning. 
Standard Moves presented by PUMA.
 
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Reverse Lunge with Front Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing. Bring both hands into fists, keeping them in front of the face, elbows close to the body. Take a long step back to come into a lunge, front leg at a 90 degree angle with the knee over the ankle, with back shin parallel to the floor. Push off the back lunging foot and kick the leg forward, driving through the heel. Keep the core engaged and step the leg back into a lunge again. Keep repeating this kick lunge, going for 12-15 reps, then switch sides.
Good for leg, glute and core strength. 
Standard Moves presented by PUMA.
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Viparita Virabhadrasana
Reverse Warrior
Jaya
Start standing. Step one foot way back and bring the front leg into a lunge with the knee over the ankle, back foot is at a 45 degree angle. Open the arms out to the sides as you rotate the hips to an open position. Gaze over the fingertips of the front hand as you start to reach the fingertips forward. Flip the palm up towards the ceiling and start to dip the torso back, reaching the arm over the ear and cheek as the back arm slides down the back leg. Keep bending deeper into the lunge as you continue to reach behind you, lengthening through the side waist. Hold for 3 breaths. Return to starting pose and switch sides.
Good for stretching and strengthening the hips, legs, shoulders and side waist.
Standard Moves presented by PUMA.
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Setu Bandha Sarvangasana
Bridge Pose
Kelly Ann Charles
Start lying on the back with arms extended down by the sides, palm facing down. Bend the knees and bringing the heels close to the body, ankles right under the knees. Press into the soles of the feet and lift the hip points towards the ceiling. Keep rolling the shoulders underneath the chest, bringing the chest closer to the chin. Continue to press the feet and palms down as the hips lift higher. Stay for 3 steady breaths and release down on the exhale.
Good for chest, neck and spine stretch. 
Standard Moves presented by PUMA.
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One-two Combo
3 sets of 20 reps
Kelly Ann Charles
Start standing with feet slightly wider than hip width apart. Bend the arms bringing the hands to fists in front of the face, elbows by the waist. Keeping a slight bend in the knees, step one leg forward and lightly hop forward. At the same time, punch one fist forward, then the other. Hop back to start and repeat.
Good for arm strength, cardiovascular workout and coordination.
Standard Moves presented by PUMA.
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Crescent Lunge
High Lunge Variation
Jason Lawner
Start standing and release into a forward fold, bringing the fingertips to frame the feet.  Step one leg back to come into a lunge, with the front knee over the ankle and leg at a 90 degree angle. Keep the back leg straight and strong and begin to sweep the arms forward and up, bringing them by the ears. Continue to roll the shoulder blades down the spine, opening through the heart center, as the fingertips reach towards the ceiling. Hold for 3 steady breaths, release and switch sides.

Good for leg and glute strength.
Standard Moves presented by PUMA.
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Upper cut
3 sets of 1 minute intervals
Kelly Ann Charles
Start standing with feet wider than hip width apart. Bring the toes to point out and the heels in. Keeping a long spine, sit down into a sumo squat. Bend the arms, bringing the hands to fists in front of the face, elbows close to the body. Start with the right side and punch the fist up, arm will be at a 90 degree angle, and simultaneously pivot onto the ball of the right foot. Switch sides and continue to go back and forth at a quick pace. Continue for 1 minute and repeat.

Good for a cardiovascular workout.
Standard Moves presented by PUMA.
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