warm up: this warm up is a little more intricate - in a good way! we’ll use the rotation to connect with our center and find our balance right from the top. how big you decide to take your range of motion is completely up to you. be on the lookout as I’ll show both small and big range.
lunge + stability series: this kneeling to lunging series is excellent for hip mobility, core stability and overall opening of the spine and legs. option to float the hands if you want more leg work, or keep the hands low if you want more stretch!
leg series: obsessed with this series! we’ll focus heavily on deep glute work and then open our spine with a twist often found in physical therapy practices. if you have a tight IT band or sciatic pain, this is your series!
*oblique + leg series: this is actually my go-to series when working out alone. I love the lunge to squat coupled with a strong plank. if you aren’t feeling going all the way down to the floor, don’t be afraid to use a chair which will be just as effective with less head rush (:
bridge: abs abs abs! those who are avoiding crunches - such as pre/post natal clients - look out for the alternative shown at the beginning of learn mode.
shoulder kisses all around!
*indicates sequences where 2/3 lb weights can be used.
