User:BigSmoke
From 15 Monkeys
I am one of the founders of this wiki. So sue me.
All my favorite exercises
- lean backward, hands in back of knees
- move fingers individually
- spread fingers
- shallow squats with knees together and hands on thighs
- deep knee bents with ass touching heels
- back rotations from horse stance
- rotating wrists
- rotate elbows
- handstand, split
- hands on knees, curve back
- jump with hollow back
- wave motions with my body, arms above my head
- wave motions with whole body, arms alongside my body
- lateral wave motions with arms extended laterally
- legs straight and apart, lean fore-over with hands on hips, turn body
- touch foot with one hand, reach back up with the other arm
- split sit, windmills
- on my back, pull apart stretched legs
- on my back, front split
- lift arms and stimulate shoulders
- soles of feet touching, sit-ups
- pull my toes to the floor, lying on my back
- lower legs while keeping contact between my lower back and the floor
- voorligsteun, hold static (20), alternate knees to chest (20), 40, 40, 20
- bow-legged stance, arm circles to the front
- bow-legged stance, scoop up something with hands
- bow-legged stance, extend arms diagonally to the front
- turn elbows
- change direction (20)
- legs apart, stretch ankles and hamstrings
- loose horse stance
- horse stance sumo steps
- backward, circling motions with my arms
- forward circling motions with my arms
- lift bent leg up with knee up to the side
- 3-plane neck movements
- calve stretch
- calve stretch with feet wide
- alternating knee raises
- raise knee flat to the side
- roundhouse kick without the kick
- roundhouse kick with the kick
- stomach flattener
- toes to forehead
- raise foot flat to the side
- wide, backward/forward arm circles
- hunched back
- horse stance, move arms from front to side
- face down on the floor, raise stretched arms
- face down on the floor, raise stretched legs
- legs elevated behind me, slowly let them “roll” back on the floor
- on my knees, hands on hips, rotate upper body
- on my back, lower legs elevated so that they're at a ninety degrees angle with my upper legs
- reach the mark
- belly dance
- Cat Stretches
- ‘voorligsteun’
- wide push-ups with one leg
- jump with knees to my chest
- one-legged squats
- touch knees with my nose
- horse squats
- ‘voorligsteun’ with one hand
- standing with a exaggerated hunched bag while breathing in and out
Monday morning, July 12
- Sicco's shoulder exercises
- ‘voorligsteun’, pull up knees (30)
- deep squats (50)
- lift my chest with my hands on my back (50)
- face down, lift knees 1 by 1 (20)
- same with bent knee (20)
- stomach flattener (10)
- vacuum (20)
- lower back
- hollow back, lean backwards for the duration of 2 breaths (5 times)
- hoola hoops, belly dance
- straight knees, stretch calves
- feet wide, lean back and to the front (20)
- split jumps (50)
- front split jumps (40)
Tuesday night, July 20
- feet wide apart with toes pointing forwards while holding feet and lowering buttocks below the level of the knees
- belly on the floor, lift up stretched legs
- on hands and knees, bent knee to the back and to the front
- push hips to the front, breath in and out five times with hollow back
- while sitting, bury nose in my knees
- side split
- side split, bend forward with back straight
- side split, bent forward with springing motion
- lying on my back, alternating leg lifts to my forehead
- lying on my back, lift knees while keeping them as close to the floor as possible
- hoola hoops
- belly dance
- clench feet (30 right, 10 left)
- arms up, above my head, move them for the duration of a song
Wednesday morning, July 21
- Jog a round with 5 sprints
- Loosen neck (all movements five times)
- reach the mark (25/25)
- bend fingers with and without help from the other hand
- loosen up ankles
- small knee circles
- push a knife into holder behind my back (10/10)
- wall-walking (20)
- Achilles stretch (20/20) (40/10)
- cup and saucer (30)
- pull up knees with back on the floor (20)
- loosen up elbow
- horse stance (20)
- circular motions with my arms wide (40)
- with both arms in the same direction (20)
- hold heel to buttocks (20/20)
Some friday morning
- Sicco's shoulder exercises, among which leaning against ball
- elbow circles (40)
- at shoulder height, scarecrow (20)
- wobble with lower arms (10)
- stretches arms, stretch legs from raised knee (100)
- small circles with feet (40/40)
- split (20)
- hip forward (10)
- split switches (12)
- split (20)
- front/side split hybrid (10/10)
- loosen neck
- loosen wrists
- hips to the front, hands in the back of knees (10)
- ‘voorligsteun’ (100)
- from ball (30)
- raise chest while laying face down (150)
- hold in elevated position (3 * 10)
- stretch wrists using floor (30)
- stretch wrists using strength (20)
- stretched arms, fingers pointing up, feet to the front, turn 45 degrees with foot (10 * 5)
- soles of feet touching, 10 sit-ups
- front split (50/50)
- sitting with straight legs with my nose resting on my knees (20)
- sit straight, raise legs (30/30)
- with one knee to my chest, raise other leg (30/30)
- slow-mo roundhouse kick (3/5)
- raise bent knee sideway (20/20)
- fast roundhouse kick, hold (2/2)
- lift straight leg sideways (10/10)
- sumo steps from horse stance (10)
- knees to the side, hips to the floor (10, 20)
