Daily Prep Level 1
DAILY PREP // LEVEL 1
NUMBER OF CIRCUITS: ….
TIGNUM
REPETITIONS: ….
90 / 90 GOOD MORNING
> Lie on your side with your hips, knees, ankles, and arms at 90 degrees. > Slowly, on a count of four, open up your arm while keeping your legs on the ground. > Follow your hand with your eyes. > Without a pause, return to the starting position on a count of 4. > Inhale through the nose as you open, then exhale through the nose as you return to the starting position. > Only open as far as you can without your legs coming off the ground.
HIP ROCKER / ALTERNATE WITH PELVIC TILT > Begin on all fours (quadruped) with your knees and hands shoulder width apart. Your feet should be slightly outside your knees. Your hands should be slightly forward of your shoulders. > Tilt your pelvis anteriorly by pointing your tail bone toward the sky. > Maintaining your pelvic tilt, slowly rock backwards into your hips as far as you can go before your pelvis begins to shift. > Slowly return to the starting position. > Tilt your pelvis posteriorly by tucking your tail underneath you. > Slowly rock backwards, reaching your arms out in front until you feel a nice stretch in your lower and upper back. > Slowly return to the starting position. > Alternate these two pelvic movements.
CURL UP TO BRIDGE > Begin on your back with your knees bent and your heels as close to your butt as you can. > Curl up (flex) your entire spine so your head is looking at your knees and your shoulders are off the ground. > Slowly, on a count of 4, uncurl until your back is flat on the ground and then continue smoothly into a bridge by pressing down through your heels and elevating your hips as high off the ground as you can. > Slowly, on a count of 4, lower your butt to the ground and smoothly curl your torso until you are at the starting position. > Inhale as you uncurl (being sure to breathe all the way into your full bridge) and exhale as you return to the starting position.
QUADRUPED SHOULDER > Begin on all fours (quadruped) with your knees and hands shoulder width apart. > Place one hand behind your head with your arm parallel to the ground. > Keeping your hips from moving, slowly (count of 4) rotate your elbow toward the ceiling as you turn your head. This movement should begin and be caused by retracting your shoulder blade toward the spine. > Slowly (count of 4) unwind as you protract your shoulder blade, taking your elbow downward to your planted arm. > Inhale as you open up and exhale as you close.
© by TIGNUM AG, 2017
TIGNUM // EXECUTIVE PERFORMANCE CATALYSTS
DAILY PREP // LEVEL 1
NUMBER OF CIRCUITS: ….
REPETITIONS: ….
TIGNUM
HEEL SLIDE
> Begin on your back with your knees bent and your heels as close to your butt as you can. Your arms should be pointing straight into the air. Your spine should be long so your abdomen is slightly drawn in. > Tilt your pelvis posteriorly so your lower back is flat. > Lift one foot about 1in (2cm) off the ground. > Maintaining your abdomen drawn in, slowly (count of 4) extend the lifted foot out – keeping your ankle flexed (toes toward your head). > Only go as far out as you can go keeping your back flat. > Slowly (count of 4) return your foot back to the starting position and switch legs. > Perform 6-10 on each side. > Exhale as you slide your heel out and inhale as you slide it back in. > Once you can perform 10 perfectly on each side, raise both feet off the ground at all times but repeat the exercise exactly the same.
CALF STRETCH > Begin in a push-up position and then raise your hips as high as they can go so you are in an upside down V. > Keep your arms straight, your hands spread out, and your shoulders relaxed and away from your ears. > Start with both legs straight. > Slowly bend one knee and roll onto the ball of that foot. > Slowly straighten that leg pushing your heel toward the > ground. Alternate your legs, performing 6-10 on each side. > Inhale as you bend your knee and exhale as you straighten your leg.
SHOULDER WING SWING (STANDING) > Begin standing with excellent posture (as if someone were pulling your head up by the crown of your head) with one arm behind your back and your thumb facing upward. > Slowly pull your arm away from your back and then in one continuous movement, rotate your hand and arm so that your thumb is pointing upward as your hand sweeps past your leg. > Take your hand upward at a 45 degree angle from your body, up to eye level. > Slowly return your hand behind your back as high as you can on your back. > Inhale as you unfold your arm and exhale as you return your arm to the starting position.
© by TIGNUM AG, 2017
TIGNUM // EXECUTIVE PERFORMANCE CATALYSTS
DAILY PREP // LEVEL 1
NUMBER OF CIRCUITS: ….
TIGNUM
REPETITIONS: ….
BREATHING SQUAT > Begin standing with excellent posture with your feet slightly wider than shoulder width and your arms softly out in front of you. > Take a deep breath through the nose and then slowly (count of 4) exhale as you lower yourself into a squat. > Your butt should go backwards so your hips, knees, and ankles flex equally at the same time. Your knees should move straight over your feet (not cave in or fall out) and your heels should remain on the ground at all times. > Only go as far down as you can maintain perfect form. Each repetition you may be able to go lower. > Slowly (count of 4) push through your heels and inhale returning to the starting position.
LUNGE COMBO (Elbow to instep – rock back – twist – up to balance) > Begin standing with excellent posture. Slowly take a large lunge step forward with one leg. Keeping your body upright, you should feel a slight stretch in the back hip. > Fold forward with the same arm as the leg you have forward and place your forearm toward the ground inside your lunge foot. > Smoothly place both hands on the ground and rock backwards, straightening (or as close as possible) your front leg and pulling your toes up toward your body. > Smoothly rock back forward into a deep lunge. > Simulate holding a large ball over your head while you twist toward your lunge side. > Driving through the heel on your lunge foot, push yourself straight up until you are standing on one foot balancing. > Pause until you are fully balanced and then slowly move forward into a lunge on the opposite foot and repeat the combo sequence. > Exhale as you fold forward, inhale as you rock back, exhale as you twist, and Inhale as you come up to balance.
INVERTED T > Begin standing with perfect posture. > Raise your arms up in a T and pull your shoulder blades together and downward. > Holding your arms in this position, slowly (count of 4) fold forward at the hip on one leg while maintaining a straight back and a straight back leg. > Pause briefly (count of 1) and then slowly (count of 4) return to the starting position. > Exhale as you fold forward and inhale as you come up.
© by TIGNUM AG, 2017
TIGNUM // EXECUTIVE PERFORMANCE CATALYSTS
NUMBER OF CIRCUITS: ….
TIGNUM
REPETITIONS: ….
90 / 90 GOOD MORNING
> Lie on your side with your hips, knees, ankles, and arms at 90 degrees. > Slowly, on a count of four, open up your arm while keeping your legs on the ground. > Follow your hand with your eyes. > Without a pause, return to the starting position on a count of 4. > Inhale through the nose as you open, then exhale through the nose as you return to the starting position. > Only open as far as you can without your legs coming off the ground.
HIP ROCKER / ALTERNATE WITH PELVIC TILT > Begin on all fours (quadruped) with your knees and hands shoulder width apart. Your feet should be slightly outside your knees. Your hands should be slightly forward of your shoulders. > Tilt your pelvis anteriorly by pointing your tail bone toward the sky. > Maintaining your pelvic tilt, slowly rock backwards into your hips as far as you can go before your pelvis begins to shift. > Slowly return to the starting position. > Tilt your pelvis posteriorly by tucking your tail underneath you. > Slowly rock backwards, reaching your arms out in front until you feel a nice stretch in your lower and upper back. > Slowly return to the starting position. > Alternate these two pelvic movements.
CURL UP TO BRIDGE > Begin on your back with your knees bent and your heels as close to your butt as you can. > Curl up (flex) your entire spine so your head is looking at your knees and your shoulders are off the ground. > Slowly, on a count of 4, uncurl until your back is flat on the ground and then continue smoothly into a bridge by pressing down through your heels and elevating your hips as high off the ground as you can. > Slowly, on a count of 4, lower your butt to the ground and smoothly curl your torso until you are at the starting position. > Inhale as you uncurl (being sure to breathe all the way into your full bridge) and exhale as you return to the starting position.
QUADRUPED SHOULDER > Begin on all fours (quadruped) with your knees and hands shoulder width apart. > Place one hand behind your head with your arm parallel to the ground. > Keeping your hips from moving, slowly (count of 4) rotate your elbow toward the ceiling as you turn your head. This movement should begin and be caused by retracting your shoulder blade toward the spine. > Slowly (count of 4) unwind as you protract your shoulder blade, taking your elbow downward to your planted arm. > Inhale as you open up and exhale as you close.
© by TIGNUM AG, 2017
TIGNUM // EXECUTIVE PERFORMANCE CATALYSTS
DAILY PREP // LEVEL 1
NUMBER OF CIRCUITS: ….
REPETITIONS: ….
TIGNUM
HEEL SLIDE
> Begin on your back with your knees bent and your heels as close to your butt as you can. Your arms should be pointing straight into the air. Your spine should be long so your abdomen is slightly drawn in. > Tilt your pelvis posteriorly so your lower back is flat. > Lift one foot about 1in (2cm) off the ground. > Maintaining your abdomen drawn in, slowly (count of 4) extend the lifted foot out – keeping your ankle flexed (toes toward your head). > Only go as far out as you can go keeping your back flat. > Slowly (count of 4) return your foot back to the starting position and switch legs. > Perform 6-10 on each side. > Exhale as you slide your heel out and inhale as you slide it back in. > Once you can perform 10 perfectly on each side, raise both feet off the ground at all times but repeat the exercise exactly the same.
CALF STRETCH > Begin in a push-up position and then raise your hips as high as they can go so you are in an upside down V. > Keep your arms straight, your hands spread out, and your shoulders relaxed and away from your ears. > Start with both legs straight. > Slowly bend one knee and roll onto the ball of that foot. > Slowly straighten that leg pushing your heel toward the > ground. Alternate your legs, performing 6-10 on each side. > Inhale as you bend your knee and exhale as you straighten your leg.
SHOULDER WING SWING (STANDING) > Begin standing with excellent posture (as if someone were pulling your head up by the crown of your head) with one arm behind your back and your thumb facing upward. > Slowly pull your arm away from your back and then in one continuous movement, rotate your hand and arm so that your thumb is pointing upward as your hand sweeps past your leg. > Take your hand upward at a 45 degree angle from your body, up to eye level. > Slowly return your hand behind your back as high as you can on your back. > Inhale as you unfold your arm and exhale as you return your arm to the starting position.
© by TIGNUM AG, 2017
TIGNUM // EXECUTIVE PERFORMANCE CATALYSTS
DAILY PREP // LEVEL 1
NUMBER OF CIRCUITS: ….
TIGNUM
REPETITIONS: ….
BREATHING SQUAT > Begin standing with excellent posture with your feet slightly wider than shoulder width and your arms softly out in front of you. > Take a deep breath through the nose and then slowly (count of 4) exhale as you lower yourself into a squat. > Your butt should go backwards so your hips, knees, and ankles flex equally at the same time. Your knees should move straight over your feet (not cave in or fall out) and your heels should remain on the ground at all times. > Only go as far down as you can maintain perfect form. Each repetition you may be able to go lower. > Slowly (count of 4) push through your heels and inhale returning to the starting position.
LUNGE COMBO (Elbow to instep – rock back – twist – up to balance) > Begin standing with excellent posture. Slowly take a large lunge step forward with one leg. Keeping your body upright, you should feel a slight stretch in the back hip. > Fold forward with the same arm as the leg you have forward and place your forearm toward the ground inside your lunge foot. > Smoothly place both hands on the ground and rock backwards, straightening (or as close as possible) your front leg and pulling your toes up toward your body. > Smoothly rock back forward into a deep lunge. > Simulate holding a large ball over your head while you twist toward your lunge side. > Driving through the heel on your lunge foot, push yourself straight up until you are standing on one foot balancing. > Pause until you are fully balanced and then slowly move forward into a lunge on the opposite foot and repeat the combo sequence. > Exhale as you fold forward, inhale as you rock back, exhale as you twist, and Inhale as you come up to balance.
INVERTED T > Begin standing with perfect posture. > Raise your arms up in a T and pull your shoulder blades together and downward. > Holding your arms in this position, slowly (count of 4) fold forward at the hip on one leg while maintaining a straight back and a straight back leg. > Pause briefly (count of 1) and then slowly (count of 4) return to the starting position. > Exhale as you fold forward and inhale as you come up.
© by TIGNUM AG, 2017
TIGNUM // EXECUTIVE PERFORMANCE CATALYSTS
