logo Moves
side_logo
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.
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.
reblog reblog
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.
reblog reblog
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.
reblog reblog
Reverse Swiss Ball Crunch
3 sets of 15 reps
Brad Plotkin
Start in plank position, top of a push up, with a Swiss ball placed under the shins and ankles; tops of the feet will be resting on the ball. Engage through the core and tuck the tailbone under slightly. Press into the palms to fire up the arms and begin to pull the knees into the chest as the ball rolls forward. Pause and squeeze to crunch, then release legs straight back to starting position. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat, going for 3 sets.
Good for core, arm and leg strength. 
Standard Moves presented by PUMA.
reblog reblog
Swiss Ball Crunch Pass Off
3 sets of 15 reps
Farrah Yaspe
Start lying on the back, legs long and arms over head holding a Swiss ball. Firm up the core, and begin to lift the Swiss ball, arms, upper back and shoulder blades off of the floor. At the same time, start to lift the legs up towards the ceiling bringing them perpendicular to the floor, creating a reverse crunch. At the top of the crunch, place the Swiss ball in between the ankles, squeeze and lower the legs towards the floor while simultaneously lowering the torso back down, keeping the arms straight overhead by the ears. Then lift the legs and crunch up so to pass the ball back into the hands. That was 1 rep. Continue this move, going for 12-15 reps, rest and repeat.
Good for core, hip flexor and arm strength. 
Standard Moves presented by PUMA.
reblog reblog
Side Kick
3 sets of 15 reps
Kelly Ann Charles
Start standing. Bring the fingertips to touch in front of the face while keeping elbows hugging into the body. Slightly bend one knee and begin to balance on that leg as you start to lift the opposite foot off the floor. Lift the leg even further out to the side as the torso starts to bend over towards the standing leg. Keep the core engaged and powerfully kick the lifted leg out to the side with the knee and toes pointing forward, driving through the heel. Return to start and repeat going for 12-15 reps, then switch sides.
Good for leg, glute and core strength.
Standard Moves presented by PUMA.
reblog reblog
Surya Namaskara
Half Sun Salute
Liana Schmidt
Start standing. Ground firmly through both feet and engage the legs by lifting the knees and squeezing the quadriceps onto the thigh bones. Tuck the tailbone slightly and keep a long spine by rolling the shoulders back and reaching the crown of the head towards the ceiling. Take a deep inhale as you sweep the arms out and up with the palms facing up. Press the palms overhead and on the exhale release the arms back down; at the same time fold forward keeping a flat back. Fold all the way forward, bringing the fingertips to the floor. Repeat this flow 3 times and end standing tall.
Good for arm, chest and hamstring stretch.
Standard Moves presented by PUMA.
reblog reblog
Alternating Forward Lunge
3 sets of 15 reps
Brad Plotkin
Start standing with hands on the hips. Step forward with one leg, bringing that knee over the ankle into a lunge. Push off that foot to step back and switch sides bringing the opposite leg into a lunge. That was one rep. Continue this exercise going for 15-20 reps, making sure to stand up tall keeping a straight spine. To increase intensity, hold a dumbbell in each hand.
Good for thigh and glute toning.
Standard Moves presented by PUMA.
reblog reblog
Adho Mukha Svanasana to Shalabhasana 
Downward Facing Dog to Locust Pose
Kelly Ann Charles
Start in downward facing dog pose. Spread the fingers wide, feet are hip width apart and chest is pressing towards the thighs, tailbone is high. Start to ripple the body forward into plank pose. Squeeze the elbows in against the ribs and bring the chin to rest gently on the mat. Start to kick off the toes sending one leg and then the other up towards the ceiling. Gently release the legs down and roll the shoulders back to open the chest. To make this pose more accessible, float just 1 leg up towards the ceiling, hold for 3 breaths and then switch legs.
Good for balance and creating energy in the body
Standard Moves presented by PUMA.
reblog reblog
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. 
reblog reblog