Side Kick Series Cheat Sheet

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MISSMONASK
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Setup

  • Lie on your side, body aligned front to back (heel to crown)
  • Support head with hand or extend bottom arm
  • Top hand on mat in front of chest
  • Engage core — no collapsing in the waist
  • Hips stacked and square

Classical Side Kick Series Exercises

Do 6–10 reps of each on both sides unless noted otherwise.

  1. Front/Back Kicks
    • Flex foot forward, point foot back
    • Keep torso still
  2. Up/Down Kicks
    • Point foot up, flex foot down
    • Legs stay long and straight
  3. Small Circles
    • Tiny, controlled hip circles
    • 8–10 forward, 8–10 reverse
  4. Inner Thigh Lifts
    • Top leg crosses over
    • Bottom leg lifts and lowers with control
  5. Bicycle
    • Pedal top leg forward and around
    • Reverse for 4–6 reps

Cues:
“Keep hips stacked and abs engaged.”
“Lengthen the moving leg — not higher, but longer.”
“No wobbling, no collapsing — own your line.”