The G’day and Shuat two of the Powerpose’s seen in my video below offer whole body engagement; challenging your core and actively contracting and stretching the larger and smaller body parts of the glutes, shoulders and back. Here are some technique notes on the following two Powerpose’s:

1.G’day™
Bend forward at the waist, pushing your glutes out to flatten back so it is parallel to the flloor. While bending, diagonally lunge right leg back so it is fairly straight, resting on the toes of that foot. While this transition is taking place with the back and legs, the arms will sweep in and around the body in a full circle. The hands meeting together with arms extended in front of the body at shoulder level. Once there, slowly bend up at waist to rise through the lower back and glutes, keeping the arms extended above head, back flat and legs tight. Finish in an upright position with right leg still back. Bring the right leg back in under the hips to prepare for a repeat on the other side with the left leg diagonally lunging back. Perform 3-5 repetitions on each side.

2.Shuat™
Begin by standing slightly wider than shoulder width apart on the balls of feet. With your arms by side, perform a side raise. Once the arms are level with the shoulders, point your elbows back and perform a rear deltoid squeeze by retracting your shoulder blades and contracting your rear deltoids. Now turn your arms up (ie. supinate them) and prepare for a deep full squat. On rising from the squat perform a slow controlled shoulder press by extending arms above head. The leg extension and press should be performed at the same time. Once the body is fully extended with arms overhead, lower the arms down slowly by sides in preparation for another full set. Perform 3-5 repetitions on each side.

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