F 39 Forearm Peak Leg Raise EN

From a kneeling position with the hands onto the floor, we’re going to lower our forearms down to the floor and the elbows will be about shoulders width apart.

We’re going to allow for the forearms to be parallel here as well, the width of the shoulders and we’re going to turn our fingertips out to the side to allow for that imaginary line that extends through the forearms through the index finger and thumb forward.

Try not to let the elbows go apart here. up to the tip toes and press the chest back towards the thighs.

If you have to compensate here from having tight hamstrings by bending the knees, by all means please do so, keep the tip toes very high.

The heels come really high up off the ground.

Now the first thing we want to establish is this line from the upper arm right through the back to the sit bones.

With the chest pressing back and either with the leg straight or slightly bent, we’re trying to maintain the symmetry here with the width of the arms, the shoulders width, the width of the feet hips width and press the right leg back and press up as we press the chest back against that movement and lift the sit bone up at the same time.

Now as we lower we’re still engaging all this.

The right leg moves again in a direction back and down and as we do that we continue to lift the sit bone up as the leg lowers pressing the chest back so creating a bit of a peak up in the sit bones there.

Now pressing the left leg back and up and make sure not to open the hip here.

Trying to keep the hips neutral and square and press the left leg back and down as we press the chest toward the legs and lift the sit bones up as we lower the leg.

Now the legs are actively rigid here in the movement.

The right leg presses back and up and make sure here not to move over to the left side as we do this.

We’re trying to keep our symmetry here in the stance of the legs and press the right leg back and lower as the sit bones lift up.

Now pressing the left leg back and up, same thing here maintaining the symmetry, pushing the chest back and moving the direction of the leg back and lifting.

And then as we lower again, the leg actively presses up first, then back and lowering as the chest moves back against that movement, lifting the sit bones into the air.

Now we lower the knees down to the floor and relax for a second.