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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.
Figure Skater 5 sets of 20 reps Liana Schmidt Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat. Good for cardiovascular health and full body strength. Standard Moves presented by PUMA.

Figure Skater

5 sets of 20 reps

Liana Schmidt

Start standing and bring your arms out to a T shape. Skip one leg out to the side, bending the knee slightly but keeping the opposite leg straight. At the same time, reach the fingertips of the opposite arm towards the toes of the bent leg. Hop back to standing and skip opposite leg out to do move on the other side. Pick up the pace and continue this move, going for 20 reps counting to one side. Rest and repeat.

Good for cardiovascular health and full body strength.

Standard Moves presented by PUMA.

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Plank to Push Up 3 sets of 15 reps Sofy Dempsey Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps. Good for full body conditioning. Standard Moves presented by PUMA.

Plank to Push Up

3 sets of 15 reps

Sofy Dempsey

Come into plank position, top of a push up. Engage the core and start to bend the elbows, bringing the body to hover parallel to the floor. Press through the palms and straighten through the elbows to lift the body back into plank position. Make sure to squeeze through the core, so as to not dump the bodyweight into the low back. Challenge yourself and go for 15 reps.

Good for full body conditioning.

Standard Moves presented by PUMA.

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Lunge Jump 3 sets of 15 reps Nora Mangiamele (Yogi Nora) Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat. Good for cardiovascular health and a full lower body workout. Standard Moves presented by PUMA.

Lunge Jump

3 sets of 15 reps

Nora Mangiamele (Yogi Nora)

Start by standing with feet together, roll the shoulders back and bring hands to the hips. Step one leg back into a lunge, bringing the shin parallel to the floor, while keeping the front leg at a 90 degree angle, knee over the ankle. Push off the ball of the back foot and jump switch to bring the opposite leg back into a lunge, again making sure to keep front knee over the ankle. That was one rep. Go for 15 reps, rest and repeat.

Good for cardiovascular health and a full lower body workout.

Standard Moves presented by PUMA.

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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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Purvottanasana Upward Plank Pose Mary Robertson  Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor. Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles. Standard Moves presented by PUMA.

Purvottanasana

Upward Plank Pose

Mary Robertson 

Come to sitting, legs out straight in front of you, hands by your hips, flat back and long spine, like an L-shape. Bring the fingertips to face towards the body. On an inhale, press into the palms and into the heels of the feet, lifting your hip points and pelvis up towards the ceiling. Breath and drop the head back, creating a straight line from toe tips to crown of head. Breathe deeply for 3 rounds and release back onto the floor.

Good for arm, wrist and leg strength. Stretches the shoulders, chest and front ankles.

Standard Moves presented by PUMA.

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Mountain Climber 1 minute, 3 - 5 reps  Andrew List Come into plank position, top of a push up. Press the palms down, spread the fingers wide and bring shoulders over the wrists. Squeeze through the core to protect the low back. Look forward and pull one knee in towards the chest, tapping the ball of the foot onto the floor. Jump switch to bring the opposite knee in to the chest. That is one rep. Keep repeating and challenge yourself to go for 1 minute, then rest and repeat for another set. To increase difficulty, try it in double time by switching the legs quicker. Good for core strength and stability, arm and low back strengthener, and full body cardiovascular workout. Standard Moves presented by PUMA.

Mountain Climber

1 minute, 3 - 5 reps 

Andrew List

Come into plank position, top of a push up. Press the palms down, spread the fingers wide and bring shoulders over the wrists. Squeeze through the core to protect the low back. Look forward and pull one knee in towards the chest, tapping the ball of the foot onto the floor. Jump switch to bring the opposite knee in to the chest. That is one rep. Keep repeating and challenge yourself to go for 1 minute, then rest and repeat for another set. To increase difficulty, try it in double time by switching the legs quicker.

Good for core strength and stability, arm and low back strengthener, and full body cardiovascular workout.

Standard Moves presented by PUMA.

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Virabhadrasana II Warrior II Mary Robertson Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms away from the space between the shoulder blades, bringing them parallel to the floor. Good for leg strength and balance.

Virabhadrasana II

Warrior II

Mary Robertson

Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms away from the space between the shoulder blades, bringing them parallel to the floor.

Good for leg strength and balance.

(Source: )

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Virabhadrasana II Warrior II Mary Robertson Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms out, parallel to the floor, keeping shoulders over hips. Good for leg and ankle strength and balance.

Virabhadrasana II

Warrior II

Mary Robertson

Come to standing. Step one leg back into a lunge and place foot flat on floor at a 45 degree angle. Bend the front knee to 90 degrees, thigh parallel to the floor. Tuck the tailbone under slightly to engage the lower abdomen and stretch the arms out, parallel to the floor, keeping shoulders over hips.

Good for leg and ankle strength and balance.

(Source: )

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Partner Yoga: Adho Mukha Svanasana Assist Partner Yoga: Downward Facing Dog Assist Farrah Yaspe & Gavin McKenzie Both people come into downward facing dog, one in front of the other, the first person’s feet lined up with the second person’s hands. The first person begins to lift legs, walking their feet up other person’s back, until toes reach the sacrum. The first person then presses balls of feet into other’s low back, adjusting and massaging misalignments into place. Hold for a few breaths and switch. Good for spine strength and flexibility.

Partner Yoga: Adho Mukha Svanasana Assist

Partner Yoga: Downward Facing Dog Assist

Farrah Yaspe & Gavin McKenzie

Both people come into downward facing dog, one in front of the other, the first person’s feet lined up with the second person’s hands. The first person begins to lift legs, walking their feet up other person’s back, until toes reach the sacrum. The first person then presses balls of feet into other’s low back, adjusting and massaging misalignments into place. Hold for a few breaths and switch.

Good for spine strength and flexibility.

(Source: )

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Ardha Padmasana Half Lotus with Side Stretch Mical Amedia Come to sitting, either with crossed legs or bring right leg into half lotus. Keep sitting bones grounded as you sweep arms overhead. Interlace fingers and press palms up towards the ceiling, keeping arms straight, triceps by the ears. Bend to one side, creating a C curve in the spine. Repeat on other side. Good for arm, wrist and oblique stretch.

Ardha Padmasana

Half Lotus with Side Stretch

Mical Amedia

Come to sitting, either with crossed legs or bring right leg into half lotus. Keep sitting bones grounded as you sweep arms overhead. Interlace fingers and press palms up towards the ceiling, keeping arms straight, triceps by the ears. Bend to one side, creating a C curve in the spine. Repeat on other side.

Good for arm, wrist and oblique stretch.

(Source: )

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