Routine 3 — Mohawk

Execution

1. Mobilize each zone progressively: neck, shoulders, scapulae, elbows, wrists, fingers, spine, hips, knees, ankles and toes.
2. 10 repetitions per zone and movement.

What you should feel

Each joint noticeably gains range across the 10 repetitions. At the end of the sequence the body is perceived as light, available and without evident stiff spots.

Breathing

Fluid and continuous breathing throughout the entire mobilization.

Common mistakes

• Executing the warmup mechanically, without proprioception.
• Reducing the number of repetitions out of haste.

Execution

1. Standing, lift the knee in front at hip height.
2. Imagine the shape of an infinity sign in front of the body and trace it with the knee.
3. 8 times in each direction.
4. Repeat with the other leg.

What you should feel

The psoas and the gluteus medius are perceived as active while the knee draws the shape; the pelvis and the torso stay stable. The supporting leg stabilizes from the hip, not from the knee.

Breathing

Continuous breathing during the tracing.

Common mistakes

• Lowering the height of the knee throughout the repetitions.
• Moving the pelvis to help the tracing.
• Losing the verticality of the torso.

Corrections from Carolina Miranda

• In front of you at hip height, imagine the drawing of an infinity sign and trace it.

Execution

1. In external rotation with heels together, knee flexion to the limit just before the heels lift off the floor. Hold for 8 seconds.
2. Halfway through the count, pronounce the knee flexion without the heels lifting.
3. 10 repetitions.
4. In goddess pose, side-to-side weight shifts — 12 times in total (6 per side).
5. Return to center and perform slight torso rotations, starting the movement from the shoulder and pronouncing the hip opening at the same time. 6 rotations per side.

What you should feel

The body is perceived as stable over a broad base, with the heels firm and the pelvis aligned between the legs. In the weight shifts, the center displaces without the torso spilling; in the rotations, the opening of the hip accompanies the turn of the shoulder.

Breathing

Exhale as the flexion is pronounced and on each weight shift.

Common mistakes

• Lifting the heels as the knee flexion is pronounced.
• Executing the weight shifts by leaning the torso to the side.
• Rotating the torso without opening the hip.

Corrections from Carolina Miranda

• Seek to pronounce the knee flexion without the heels lifting.
• In that rotation, pronounce the opening of the hip at the same time.

Execution

1. Band tied to a base anchored to the floor.
2. Place yourself in high plank perpendicular to the base.
3. Take the band with the hand farthest from the base.
4. Let the band pass behind the supporting hand.
5. Pull the band outward and upward.
6. 16 repetitions.

What you should feel

The abdomen and the obliques sustain the line of the body while the arm pulls the band; the supporting shoulder stabilizes without locking. Breathing stays continuous and the pelvic floor active.

Breathing

Navel toward the spine, active pelvic floor, steady breathing. Exhale on pulling the band.

Common mistakes

• Losing the plank line, letting the hip drop.
• Rotating the torso when pulling the band.
• Executing the traction with momentum instead of with control.

Corrections from Carolina Miranda

• Navel toward the spine, active pelvic floor, steady breathing.

Execution

1. Place yourself in a lateral high plank, with the bottom foot lifted off the floor.
2. Lengthen the arm off the floor toward the crown of the head.
3. At the same time, flex the knee and the elbow toward the torso.
4. 16 repetitions.
5. Repeat on the other side.

What you should feel

The obliques activate clearly with each flexion toward the torso, and the supporting shoulder stabilizes the weight of the body. Breathing accompanies the contraction, with exhalation at the moment of bringing knee and elbow together.

Breathing

Exhale on flexing knee and elbow toward the torso; inhale on lengthening.

Common mistakes

• Letting the hip drop during the lateral plank.
• Executing the movement with momentum.
• Losing the line of the head when bringing the arm toward the crown.

Execution

1. Standing, band tied to a base anchored to the floor at chest height.
2. Take the band with the hand farthest from the base, in external rotation.
3. Perform traction of the band in 8 counts.
4. Return in 8 counts.
5. Repeat the traction in 1 count and return in 1 count. This sequence counts as one repetition.
6. 16 repetitions.

What you should feel

The external rotators work in a sustained way in the slow phase and explosively in the fast phase, alternating two types of recruitment. The abdomen keeps the pelvis neutral; the shoulder does not compensate for the work of the hip.

Breathing

Exhale on pulling the band both in the slow phase and in the fast one.

Common mistakes

• Losing the external rotation across the repetitions.
• Compensating with the torso when pulling the band.
• Executing the 1-count phase with momentum instead of active control.

Execution

1. Standing with the band wrapping the legs above the hip.
2. Take a step with one leg into the lunge.
3. Focus on keeping the knee above the foot, without letting it collapse inward at any moment.
4. 12 repetitions per leg.

What you should feel

The band generates continuous resistance that pushes the legs inward, forcing the external rotators to work throughout the step. The front knee is perceived as firm above the foot, and the glute stabilizes the hip.

Breathing

Exhale on stepping into the lunge.

Common mistakes

• Letting the front knee collapse inward.
• Leaning the torso forward on the step.
• Executing the lunge quickly without feeling the resistance of the band.

Corrections from Carolina Miranda

• Focus on keeping the knee above the foot — it must not collapse inward at any moment.

Execution

1. Tie the band to a rail or post.
2. Stand sideways to the rail.
3. Place the leg farthest from the rail inside the band, above the knee.
4. Perform squats with that leg.
5. 12 repetitions per leg.

What you should feel

The hip of the working leg is perceived as active against the lateral resistance of the band, with the gluteus medius pushing outward. The knee stays aligned above the foot without collapsing toward the rail.

Breathing

Exhale on the concentric phase of the squat.

Common mistakes

• Letting the knee collapse toward the rail.
• Losing the neutrality of the pelvis as the squat is pronounced.
• Executing the movement quickly and losing the lateral resistance.

Execution

1. Place yourself with your back to the rail with a band.
2. Body in deep squat with external rotation.
3. The band wraps one leg above the knee.
4. Pass from the squat in rotation to a lunge, always exerting force and resistance against the band.
5. Perform 2 sets.

What you should feel

In the deep squat the external rotators work against the resistance of the band; in the transition to the lunge the hip stabilizes while the weight shifts. A clear activation of the glute and the deep abdomen appears during the step.

Breathing

Exhale on passing from the squat to the lunge.

Common mistakes

• Losing the external rotation when passing to the lunge.
• Loosening the resistance against the band during the transition.
• Executing the transition quickly without feeling the stabilizing work.

Corrections from Carolina Miranda

• Always exerting force and resistance with the band.

Execution

1. Standing near the goal post, advance toward it.
2. Just before reaching it, slide the leg farthest from the post slightly forward.
3. Open the body with the external rotation and flex the knees (thinking of goddess pose).
4. Grab the post to brake and hold the position with an upright back.
5. 10 repetitions per leg: on the first 5, use the post to brake and hold; on the last 5, use it only as a reference, letting the glide flow.

What you should feel

With external rotation active from the hip and the back upright, the skater perceives how the gesture holds itself by its own structure in the final repetitions. The far leg glides; the near one stabilizes. The post shifts from being support to being a reference.

Breathing

Exhale on opening the body with the rotation and on flexing the knees.

Common mistakes

• Depending on the post also on the final repetitions.
• Losing the verticality of the back while gliding.
• Closing the external rotation as soon as the post is released.

Corrections from Carolina Miranda

• Hold the position with an upright back.
• On the last 5 repetitions you use it only as a reference and let the glide flow.

Execution

1. Without support, feet parallel.
2. Shift the weight to the dominant leg.
3. Perform external rotation of the back leg without lifting the skate from the floor.
4. Open the whole body toward the new front.
5. Repeat with the non-dominant leg.
6. 8 repetitions per leg.

What you should feel

External rotation is felt arising from the hip, with the skate sliding along the floor without lifting. The weight is held on the dominant leg and the body opens progressively toward the new front.

Breathing

Exhale on pronouncing the external rotation and the opening of the body.

Common mistakes

• Lifting the skate off the floor during the rotation.
• Rotating the foot instead of the hip.
• Losing the weight on the dominant leg during the opening.

Corrections from Carolina Miranda

• Without lifting the skate from the floor.

Execution

1. Skating backward, with the torso in rotation.
2. Lift the leg on the side toward which the torso is rotating.
3. Perform external rotation until the hip turns and aligns with the shoulders.
4. The weight of the body stays on the back leg.
5. The front leg, with ankle adduction, indicates the direction.

What you should feel

The rotation drags the whole body toward the new front, with the hip aligning with the shoulders at the end. The back leg carries the weight; the front leg indicates the trajectory with a precise abduction or adduction of the ankle. The gesture is perceived as integrated, not fragmented.

Breathing

Exhale on pronouncing the external rotation that aligns hip and shoulders.

Common mistakes

• Seeking the change of direction with the torso instead of with the hip.
• Lifting the skate off the floor during the rotation.
• Failing to commit the weight to the back leg.
• Losing the ankle adduction of the front leg.

Corrections from Carolina Miranda

• The weight of the body is on the back leg and the front leg, with ankle adduction, indicates the direction.

Execution

1. With sliders under the knees, holding a push against the floor at all times.
2. Reach the comfortable limit.
3. Anterior and posterior pelvic tilt — 12 repetitions.
4. Release the push against the floor and activate the antagonist muscles (abductors), holding for 20 seconds.
5. Repeat 3 times.

What you should feel

The hip is perceived opening without sharp pain, with the adductors working in the push phase and the abductors taking over in the antagonist phase. The abdominal girdle holds the placement of the center across the variations.

Breathing

Continuous breathing; exhale on each push and on each antagonist activation.

Common mistakes

• Collapsing the abdominal girdle on reaching the limit.
• Reducing the time of the antagonist activation.
• Executing the anterior and posterior tilts without real proprioception.

Corrections from Carolina Miranda

• Remember the placement of your center (abdominal girdle).

Execution

1. Seated on the sit bones, with the hands behind as support.
2. Feet apart from each other, knees flexed.
3. Let the knees drop toward the center of the body.
4. Rest for 30 seconds.

What you should feel

The inner thigh releases progressively, without sharp pull. The back stays upright with the help of the hands, and breathing is deep and sensitive.

Breathing

Deep and sensitive breathing during the 30 seconds.

Common mistakes

• Collapsing the back while seeking the opening.
• Forcing the knees down instead of letting them drop by gravity.

Execution

1. Face down, reach for the feet with the hands from behind.
2. Pronounce the dorsal extension of the feet.
3. Stretch the psoas.
4. Hold for 30 seconds.
5. End the session with 3 deep and sensitive breaths.

What you should feel

The psoas is perceived stretching as a long band from the groin toward the anterior thigh. The pelvis seeks its neutrality to maximize the stretch instead of compensating with the lumbar.

Breathing

Deep and sensitive breathing; finish with 3 deep breaths.

Common mistakes

• Arching the lumbar instead of stretching the psoas.
• Pulling on the feet with momentum.
• Closing the session without the 3 deep breaths.

Corrections from Carolina Miranda

• You pronounce your dorsal extension of the feet and stretch the psoas.