Second position plié squat pulses {working legs and inner thighs. wide squat, feet wider than hip width distance apart; heels in toes out. option to raise heels off ground transferring weight to balls of feet. slide back down wall keep rear and core pulled in tight. arms straight out in front of you or at heart center}.
Second position plié squat isometric hold
Chair balance knee pulls {working outer glutes and obliques. hold onto chair back, balance on standing leg with a small micro-bend in standing leg; option to raise heel of standing leg off ground. float working leg to side, pull knee of working leg towards elbow performing a side oblique crunch. subsequently, extend working leg long engaging outer glutes (rear) while pressing working arm overhead; option to add weight to working arm to engage shoulder as well. repeat on other side/leg as well}.
Arabesque straight leg and arm raises {working glutes, hamstrings and triceps. hold onto chair back, hinge at hips and lower torso parallel to the ground. balance on standing leg with a small micro-bend in standing leg; option to raise heel of standing leg off ground. raise working leg towards ceiling while keeping hips squared off parallel towards the ground. arm corresponds to leg lifts also performing small straight arm lifts, option to add weight, to work triceps. repeat on other leg/arm as well}.
