DeepWork 1

Question 1

Frontal Swings and Bounce

Answer 1

*Sit back and pray. Again. Two more. One more.
HOLD.
* Swing. Again. Two more. One more.
HOLD.
* Pray. Swing. Pray. Swing. Pray. Swing. Inhale. Exhale. Inhale Exhale.

• Really let it out.
• If you want a challenge, every time you swing, lift your heels.
• If you want even more of a challenge, lift your heels and your toes AKA Jumping.
• How soft can you make your landing

Question 2

HOLD 1

Answer 2

• Sit back and sweep the arms around behind you.
• Stay here. You have the option to lift your heels.
• Press the balls of your feet into the mat. Keep your chest up.
• Feel the back line of your body activated, keeping you steady. The front line is relaxed. Breathe.

Question 3

Lateral Swings

Answer 3

Swing your right arm, and then your left.
It’s like you flip a switch and the muscles just turn off. Turn them on. Let it release. Inhale exhale.
Build this one nice and slow. Add a little step.
___________________________________
*When you step the side, look up at your hand.
*How dynamic can you make that top arm?
*Now each time you step I want you get lower.
*When you step look down at your toes. Pretend there’s a candle on your toe and you have to blow it out.
*The deeper you breathe, the deeper you can go.

Question 4

HOLD 2

Answer 4

• Rest your elbows on your thighs.
• Bring em up.
• Lift your heels.
• It’s like you’re a predator you’re about to pounce.
• Breathe.

Question 5

Hunter

Answer 5

• Cross your arms. Bounce.
• Feel the pulse.
• Arms. Releasing a bow and arrow.
• Dapping.
• Add a step.
• Get lower.
• Touch the floor.
• We call this one hunter. Let the breath motivate you. The breath is the source of your power.

Question 6

HOLD 3

Answer 6

• Bring the arms up super high. Hands face forward. Reach as you possibly can, and then inhale lift one more inch
• Bring the arms out. Bring them forward.
• Lift your heels.
• Vroom Vroom

Question 7

Diagonal Swings

Answer 7

• Step out to the side. Look front. Right arm. Left Arm. Now switch.
• Inhale. Exhale.
• Lift your right heel. Switch.
• Lift your whole foot.
• Let your head go.
• Let the momentum carry you through this.
• WHERE THE WILD THINGS ARE.
• Let your breath be the loudest thing you hear.

Question 8

HOLD 4

Answer 8

Arms around up. Hands to your heart.
Close your eyes and listen to your breath. Feel your heart beat.
Hips one inch lower.