2) Up Down Dog:
Strengthens chest, triceps, shoulders, core, abs.
Stretches calves, hamstrings, chest, and back.
Mobilises spine and scapular (shoulder blades)
3) Warrior: three versions here
Strengthens thighs, butt, calves, core, balance, back (if you use the elastic).
Stretches hips, groin, abs, chest (if you use the elastic).
Mobilises ankles and feet, spine (if you do the twist).
Version one, a simple, held position, yoga posture.
Version three, a Low intensity, static hold, yoga position on the Power Plate.
6) The Good-Old Hover: and it’s variations.
Strengthens abs and shoulders.
Doesn’t really stretch or mobilise anything, but creates a strong core “base” with which we can work from (like if we added the scorpion legs we would be stretching the back and butt and mobilising the spine).