FiREFlow
Stand with your right foot 1 foot length in front of your left foot
Shift your body weight forward so that your right knee moves further than the end of your right toes and your left heel stays on the ground
Shift your body weight backwards and stand on your left leg only
While standing on your left leg perform a calf raise (raise your body up while staying on 1 foot)
Step back with your right foot into a lunge position
Lower yourself down into a lunge and make sure your knee does not collapse inward towards your mid-line and stays even with the center of your foot (between 2nd and 3rd toe)
Keeping your feet in the same place push your body back up in a lunge position and then lower your self back down again not letting your knee collapse inward towards your mid-line
Keeping tall and with a straight line up from the ground, through your right knee, hip, and spine, extend your left leg so that your knee is locked
Bring your left toes to your left shin so that the angle at your ankle is 90 degrees
Keeping everything else stable lift your right foot off the ground
Stretch your left straightened leg directly out to your left side and reach your arms up so that your arms are directly out from your sides, elbows are bent to 90 degrees and your palms are facing each other
Clap directly over your head
Lower your arms down to the prior position and then rotate your whole body to the left making sure the center of your chest (sternum) clears the line of your left ankle
Rotate back and bring both legs under you and moving towards the ground sit on your feet so that your butt touches your heels and the front of your ankles touch the ground
Come back up to allow your legs to move from under you and set your right leg directly in front of you with your shin bone straight across (90 degree bend at hip and 90 degree bend at knee) and your back leg directly out to the side so that the left knee, hip, and spine are all in one line and knee is bent to 90 degrees. Place your left hand on your right foot and your right hand in direct line with your shin having the right knee be directly in the middle of your right hand and your left hand
Bring your chest over your right knee so that the top of your sternum clears the knee
Post on your right elbow and raise your right foot off the ground and then your left foot off the ground keeping your left knee, hip, and spine all in one line
Extend both of your legs out and prop yourself up on your right elbow and right side of your foot (Side Plank) and then lift your left leg up then put it back down
Roll forward and down so that you are supporting your body on both of your elbows and both of your feet (Front Plank) and then extend your right arm and left leg at the same time and then your left arm and right leg at the same time
(Halfway point - in general now we do the same thing in reverse)
Roll onto your left side and perform a left side plank with a right leg raise
After you lower yourself down bring your legs under you and slide your lower left leg towards your chest ending in a 90-90 position and your right hip, knee and spine are all in one line and your right knee is bent to 90 degrees
Lift your right foot off the ground and then your left foot off the ground and then bring your chest over your left knee so that the top of your sternum clears the knee
Bring yourself into kneeling on your left knee with your right straightened leg directly out to the side
Bring your arms up as before and clap over your head and then rotate your whole body to the right making sure the center of your chest (sternum) clears the line of your right ankle
Rotate back so you are facing forward and extend your right leg so that your knee is locked
Bring your right toes to your right shin so that the angle at your ankle is 90 degrees
Keeping everything else stable lift your left foot off the ground
Rise up in a lunge position (with your right leg in front) and perform 1 lunge where your right knee does not collapse inward towards your mid-line and stays even with the center of your right foot (between 2nd and 3rd toe) up - down - up again
Move your body forward and step your left foot in front of your right foot so that there is 1 foot length between them and then shift your body weight forward so that your left knee moves further than the end of your left toes and your right heel stays on the ground
Shift your body weight backwards and stand on your right leg only
While standing on your right leg perform a calf raise (raise your body up while staying on 1 foot)
Pat yourself on the back - you did it!
Now video tape it and post it and tag us so we can repost it and give you the credit you deserve
#iFiREFlow
