The July Five Exercises

Your July Five exercises:

  • Pelvic Clock
  • Bird Dog
  • Farmer’s Carry
  • Med Ball Push Up
  • Chest Stretch

Click here to watch the July Five video.

The order of these exercises is based on my trademarked R.O.S.S. protocol (Release, Organize, Strengthen and then Stretch) for pain free, economical movement.

Do this as a standalone strength and mobility workout by watching the video and following along with me or use this 9 minute series as a warmup prior to your next hike, bike, or swim.

To get the most out of these exercises please listen carefully to my cueing (especially while doing pelvic clock and bird dog).

I’m super excited to share this month’s farmer’s carry exercise with you!

I have some friends who are literal farmers and the husband recently told me a story about how he was proud of his wife. They were at a feed store and the employee thought the bag of feed they bought was too heavy for him to roll out to the truck using a hand cart. My friend’s bad ass, farm strong wife took one look at the 50lb bag, hoisted it over her shoulder and carried it out into the parking lot.

While you may not be working on a farm, or doing heavy manual labor this summer, let me ask you this – how much does your suitcase weigh? Or your dog? If they pack the box heavy at Costco, would you feel confident lifting it out of the cart and into your trunk?

Do you have the shoulder, back, core, and leg strength to pick up and carry a heavy thing?

Could your core stabilize you enough to carry a heavy thing in one hand only?

If the answer is no, join us for our Wednesday 6 pm Pilates class on Zoom. We’re combining traditional Pilates exercises with these shoulder and core strength moves.


None of these exercises should hurt. YOU are in charge of taking good care of you. If you feel pain, stop immediately. Please see your medical professional prior to beginning a new exercise program.

The July Five

About the Five: Each month I offer five exercises to improve your strength, balance, flexibility, and mobility. My hope is that you will go through these on your own or with me 2-3 times a week.

Some moves (like this month’s washrag) you could do every day.

  • Washrag
  • Side Plank
  • Split Squat
  • Medicine Ball Push Up
  • Get Up

Please use your best judgment as to how suitable these are for you right now.


Side Plank

Split Squat

Medicine Ball Pushup

Get Up

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

July Five Exercises For Upper Body Strength, Core Strength, And Hip Mobility

Your July Five are here! The photos below are meant to jog your memory about moves we have done together. Click here for detailed instructions. See if you can do one minute of these every day this week.

This month I have extra special guest fitness models Kelsey, Ella and Josie. The weather has been so nice we headed down to the waterfront for these photos.

kelsey's girls 7.16

These girls like to do Pilates at home with their mamma. Look how good they are at the bear crawl!

Bear Crawl:

If you are older than seven this move may prove more difficult than it appears. Start on hands and knees, lift your knees off the ground and try moving forward, back and side to side.


Kelsey's girls bear crawl 7.16


Bird Dog:

Here’s mamma and Josie doing bird dog, our stabilization move.

Kelsey's girls bird dog 2 7.16 7.16


The pedestrians and cyclists have become more interesting to Ella…

Kelsey's girls bird dog 1 7.16 7.16


Medicine Ball Push Up:

And now the ladies demonstrate both a straight leg and a knees down version of the med ball push up.

Kelsey's girls med ball push up 7.16

Kelsey's girls med ball push up 2 7.16

Look at this sweet face!

Kelsey's girls med ball push up 3 7.16


Criss Cross:

This elbow to knee move works your obliques.

Kelsey's girls bear criss cross 7.16


I didn’t get a great shot of the ladies doing pigeon so here is Suzanne demonstrating this version, using a block to allow her hips to relax.



Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes and one on one personal training. Call her for your complimentary consultation. (503) 705-4762

July Five Exercises 2015

1) Bird Dog:

Anne Bird Dog 6.10

2) Criss Cross:

Anne Criss Cross crop 6.10

3) Medicine Ball Push Up:


medicine ball push up step 2

4) Bear Crawl:


Bear Crawl 1 7.15

5) Pigeon:



The above photos tease this month’s five. For a full description of the moves and more photos click here. These are meant to jog your memory of exercises we have done together, please see your health care professional before beginning a new exercise program.