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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.
Mountain Climber
Jason Mastrian
3 sets of 15 reps.
Start in plank position, top of a push up. Engage through the core and keeping the shoulders over the wrists and the hips squared towards the floor, start to draw the right knee in, squeezing it in towards the chest and right elbow. Release the leg back and draw left knee in. That was one rep. Continue this exercise for 15-20 reps and switch sides.
Good for core and arm strength. Balance and coordination.
Standard Moves presented by PUMA.
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Camatkarasana
Wild Thing
Sharon Aluma
Start seated. Draw the left knee into the chest, bringing the sole of the foot to the floor. Keep the right leg extended out in front of the body. Plant the right palm behind the right hip with the fingertips pointing away from the body. Begin to press into the right palm as you lift up onto the ball of the left foot. Keep lifting the hips up towards the sky and pressing the floor away with the right hand and ball of left foot. Reach the sole of the right foot towards the floor and straighten through the right leg. Keep lifting the hips up and opening through the heart and chest as the left arm extends, fingertips towards the floor. Stay for 3 steady breaths, retrace your steps to release to sitting and switch sides.
Good for chest, lung and shoulder opener. Quadricep and hip flexor stretch. Strengthens the shoulders and upper back.
Standard Moves presented by PUMA.
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Adho Mukha Svanasana to Bakasana
Downward Facing Dog to Crow Pose
Yana Guseva
Start in downward facing dog. Take a deep inhale and start to look forward. Bend the knees deeply, engage through the core and hop forward. At the same time, bend through the elbows, as you hop the knees onto the triceps coming into Crow pose. Hover in the arm balance for a breath and then shoot the legs back into plank, then lifting the hips up and back into downwdog. Try this for 3 hops, then rest in child’s pose.
Good for back stretch. Strengthens the arms, wrists and core. Improves balance.
Standard Moves presented by PUMA.



 
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Elbow to Knee Crunch
3 sets of 15 reps
Anna Carrieri
Take 2 foam rollers and bring 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 left arm out to the side with the palm facing down. Brng the right fingertips behind the right ear with the elbow bent out to the side. Engage through the core and start to lift the right elbow and the left knee towards eachother, crunching through the oblique. Make sure to keep the chest open and chin slightly lifted. Return to starting position, that was one rep. Continue this move going for 15-20 reps and then switch sides.
Good for core strength and toning.
Standard Moves presented by PUMA.
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Astavakrasana
Eight Angle Pose
Cristal Gould
Start in a seated crossed leg position. Start to draw the right knee into the chest with the sole of the right foot on the floor. Grab the right calve with the right hand and lift the foot off of the floor. Start to crawl the right shoulder under the back of the right knee, squeezing the leg onto the shoulder. Release the hands to the floor by the hips. Start to lift the sitting bones off the floor as the palms press firmly down. At the same time, lean the torso slightly forward and bend the elbows in, creating a 90 degree angle with the arms. Lift the left leg up and hook the left ankle on top of the right. Extend the legs out to the right as the torso come parallel to the floor. Stay for 3 steady breaths, pressing through the heels and flaring through the toes. Release and switch sides.
Good for wrist, arm and core strength. Tones the abdominal muscles.
Standard Moves presented by PUMA.
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Pilates Reverse Leg Lift 
3 sets of 20 reps
Katie Horta
Start standing. Place entire body weight onto one leg. Put a slight bend in the knee of the standing leg and release the arms out in front of the body to shoulder height, elbows slightly bent with the palms and fingertips facing each other. Lift the other leg up and back, bending the knee to 90 degrees. Rotate the toes and the knee to point out to the side. Keeping a long spine, press, lift and squeeze through the glute to lift the leg up towards hip height. Release the leg a few inches to hover, that was one rep. Continue this move, going for 15-20 reps, then switch sides.
Good for balance. Leg and core strength and toning.
Standard Moves presented by PUMA.
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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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