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*NOTE: you’ll need a stable wall close by for this routine*

Learn Mode (33:37)
Flow Mode (31:22)

Here's what to expect...

warm up: this peaceful standing flow offers just the right amount of stretch and breath. an excellent series for posture, we’ll practice spinal articulation to help you mobilize.
*lunge series: we’ll touch on a few foundation positions in this series — upright lunge (we did position this last week), balance, squats and SMILES. seriously, it’s a fun one.
leg series: laying hip lifts are back! while this is a deceivingly tough series, it’s SO GOOD for strengthening your glutes which helps to prevent injuries in the lower back, knees and ankles.
*oblique series: the first two minutes of this series are spent practicing standing abdominal work. one of the reasons you love standing ab work is because it puts minimal pressure on the joints and works the deep deep muscles of the core. we’ll spend the final minute of this series in a twist plank!
bridge: gym class throwback!!! only you won’t try to forge a doctor's note to skip! this week we are reimagining wall sits as a way to help us engage our glutes in a squat. we will also play with some wall pushups which are weirdly very fun. highly recommend watching learn mode this week for some extra tips!
shoulder kisses to you!