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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.
Utthita Hasta Padangustasana Extended Hand-to-Big-Toe Pose Kelly Ann Charles Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side. Good for balance, focus, and leg strength. Standard Moves presented by PUMA.

Utthita Hasta Padangustasana

Extended Hand-to-Big-Toe Pose

Kelly Ann Charles

Come to standing. Hug one knee into your chest, while pressing firmly through the foot of the standing leg. Bring the arm to the inside of bent leg and wrap the first two fingers around the big toe. Begin to straighten the leg out in front of you, keeping the toe lock. Placing the opposite hand on the hip will help to balance. Hold pose for 3 breaths. Release leg back to starting position and repeat on opposite side.

Good for balance, focus, and leg strength.

Standard Moves presented by PUMA.

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Halasana - Salamba Sarvangasana Plow Pose to Shoulderstand Jaya Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back. Good for thyroid health, metabolism and weight loss. Standard Moves presented by PUMA.

Halasana - Salamba Sarvangasana

Plow Pose to Shoulderstand

Jaya

Start by lying on the back, arms down by the sides with palm facing down. Bend the knees into the chest and kick the legs overhead, bringing the toe tips to the floor behind the head. Inch the shoulder blades deeper underneath the chest, which will bring the chin closer to the chest. Bend the arms and bring the hands to the low back. Imagine the elbows are moving towards eachother, don’t splay them out to the sides. Sweep straight legs up to the ceiling, creating a straight line from torso to toe tips. Keep the gaze at the ceiling, stay and breathe deeply for 5 to 10 counts. Return the legs overhead and slowly unroll onto the back.

Good for thyroid health, metabolism and weight loss.

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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Charlie’s Angel 3 sets of 20 reps Sofy Dempsey Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides. Good for balance and leg and core toning. Standard Moves presented by PUMA.

Charlie’s Angel

3 sets of 20 reps

Sofy Dempsey

Start standing, feet together, arms overhead with triceps by the ears. Interlace the fingers but keep the pointer fingers reaching up towards the sky. Step back with one leg, coming into a lunge, keeping front knee over the ankle. At the same time, lower arms parallel to the floor and keeping the hips square, twist the torso towards front leg. Step forward with back leg to return to starting position. That was one rep. Go for 12-15 reps and then switch sides.

Good for balance and leg and core toning.

Standard Moves presented by PUMA.

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Swiss Ball Pass Off 3 sets of 12 reps Farrah Yaspe Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12. Good for strengthening total core, lower back and hip flexor. Standard Moves presented by PUMA.

Swiss Ball Pass Off

3 sets of 12 reps

Farrah Yaspe

Come to lying on your back, legs long, arms straight overhead. Grab the Swiss ball between your hands. Begin to lift the torso with the ball overhead, arms fully extended. At the same time, lift the legs. Crunch up so much that you can place the ball between the feet, then lower the legs and the torso. Crunch up again and grab the ball with the hands, slowly lowering the torso. That is one rep. Challenge yourself to do a set of 12.

Good for strengthening total core, lower back and hip flexor.

Standard Moves presented by PUMA.

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Leg Lift with Tricep Dip 3 sets of 15 reps Anna Carrieri Come to sitting. Bend the knees and bring soles of feet to the floor. Walk the hands a few inches behind the body, fingertips pointing in. Press through the soles of the feet and the palms, lifting the hips and pelvis up into a reverse tabletop position. Straighten one leg out in front of you. Bend through the elbows, to do a tricep dip, make sure elbows are squeezing in towards eachother. At the same time lower the leg while dipping the butt down towards the floor. Then straighten through the elbows and pulse the straight leg towards the face. That is one rep. Go for 12-15 reps on one side, then switch sides and repeat. Good for strengthening the full body. Standard Moves presented by PUMA. 

Leg Lift with Tricep Dip

3 sets of 15 reps

Anna Carrieri

Come to sitting. Bend the knees and bring soles of feet to the floor. Walk the hands a few inches behind the body, fingertips pointing in. Press through the soles of the feet and the palms, lifting the hips and pelvis up into a reverse tabletop position. Straighten one leg out in front of you. Bend through the elbows, to do a tricep dip, make sure elbows are squeezing in towards eachother. At the same time lower the leg while dipping the butt down towards the floor. Then straighten through the elbows and pulse the straight leg towards the face. That is one rep. Go for 12-15 reps on one side, then switch sides and repeat.

Good for strengthening the full body.

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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 #energize,  #intermediate,  #fitness,  #workout,  #exercise,  #one legged hamstring bridge,  #Anna Carrieri,  #The Standard Spa,  #Miami Beach,  #gif, .
Parivrtta Janu Sirsasana Revolved Head-to-Knee Pose Liana Schmidt Come to sitting. Separate legs wide into a V-shape, flex toes in towards the face and make sure knee caps are pointing up towards the ceiling. Sit up tall and breathe. On an inhale, sweep one arm up towards the ceiling. On the exhale bend over to the opposite side reaching for the foot, creating a deep side stretch. Pause and take 3 steady breaths. Return to center and repeat on the other side. Good for stretching the spine, shoulder and hamstring. Stimulates abdominal organs and improves digestion. Standard Moves presented by PUMA.

Parivrtta Janu Sirsasana

Revolved Head-to-Knee Pose

Liana Schmidt

Come to sitting. Separate legs wide into a V-shape, flex toes in towards the face and make sure knee caps are pointing up towards the ceiling. Sit up tall and breathe. On an inhale, sweep one arm up towards the ceiling. On the exhale bend over to the opposite side reaching for the foot, creating a deep side stretch. Pause and take 3 steady breaths. Return to center and repeat on the other side.

Good for stretching the spine, shoulder and hamstring. Stimulates abdominal organs and improves digestion.

Standard Moves presented by PUMA.

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Swiss Ball Sit ups with Weights 3 sets of 15-20 reps Brad Plotkin Come to lying over a Swis ball, placing it under the low back or sacrum, legs are at a 90 degree angle. Hold a dumbbell in each hand anywhere from 5-15lbs. Bend the elbows keeping the arms close to the body. Start to extend the arms straight, as you lift the chest towards the ceiling, squeezing through the abs. Keep the gaze towards the ceiling, chin lifted. Try not to tuck the chin in and imagine leading with the heart to crunch up. Return back down, that is one rep.  Good for balance, core toning, and strength. Standard Moves presented by PUMA.

Swiss Ball Sit ups with Weights

3 sets of 15-20 reps

Brad Plotkin

Come to lying over a Swis ball, placing it under the low back or sacrum, legs are at a 90 degree angle. Hold a dumbbell in each hand anywhere from 5-15lbs. Bend the elbows keeping the arms close to the body. Start to extend the arms straight, as you lift the chest towards the ceiling, squeezing through the abs. Keep the gaze towards the ceiling, chin lifted. Try not to tuck the chin in and imagine leading with the heart to crunch up. Return back down, that is one rep. 

Good for balance, core toning, and strength.

Standard Moves presented by PUMA.

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 #strengthen,  #intermediate,  #swiss ball sit ups,  #Brad Plotkin,  #fitness,  #workout,  #exercise,  #The Standard Spa,  #Miami Beach,  #gif, .
Side Lunge to Knee Raise Twist 3 sets of 25 reps Kelly Ann Charles Start standing. Take a wide step out to one side and bend through the knee, toes pointing forward. Squat back so the torso becomes parallel to the floor and the tailbone is reaching back behind you. Opposite leg is extended straight, toes pointing forward. Press into foot of straight leg, as you push off foot of bent leg, bringing the knee towards the chest. Finally, twist the opposite elbow towards the lifted knee to squeeze through the side waist. That is one rep. Step out wide to the side again and repeat, building up to 12 reps, then switch sides. Good for balance, oblique and core toning, and leg and hamstring strength Standard Moves presented by PUMA. 

Side Lunge to Knee Raise Twist

3 sets of 25 reps

Kelly Ann Charles

Start standing. Take a wide step out to one side and bend through the knee, toes pointing forward. Squat back so the torso becomes parallel to the floor and the tailbone is reaching back behind you. Opposite leg is extended straight, toes pointing forward. Press into foot of straight leg, as you push off foot of bent leg, bringing the knee towards the chest. Finally, twist the opposite elbow towards the lifted knee to squeeze through the side waist. That is one rep. Step out wide to the side again and repeat, building up to 12 reps, then switch sides.

Good for balance, oblique and core toning, and leg and hamstring strength

Standard Moves presented by PUMA. 

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