2020: Q1 WARM UP: ENERGY Posture/Movement Modification/Challenge Music

Opening Stretch ● 3 Breaths Sos - Workout Remix 128 BPM ● Side Bend Stretch (L/R) Power Music Workout ● Sumo squat for Cat/Cow 3:04 ● Plie Squat twist stretch

Aerobics ● March→ Side Kick (side 1) Hip/Knee - Work smaller / ​ ○ Option to add lower;ditch the side kick and hop with the stick with marches march

● Skaters with Jacks Combo Hip/Knee/Low Back - work Turbulence (Feat. Lil Jon) - Radio ​ ​ ​ ○ Challenge: Add smaller; stay modified Edit hop to skater Steve Akoki, Laidback Luke, Lil and work in Full Jon Jacks 3:48 ● March → Side Kick (side 2) Hip/Knee - Work smaller / ​ ○ Option to add lower;ditch the side kick and hop stick with marches

Plank/Push-up Combo ● Wide-arm pushup Scrub the Ground (feat DJ Funk) pulses Chocolate Puma, Tommie ● Forearm Plank Ups Shoulder/Wrist - take to barre Sunshine, DJ Funk ​ (alternate arm you 2:48 pushup with) Back-Hold plank in stead of ​ plank ups

LEG WORK: POWER Posture/Movement Modification/Challenge Music

● Curtsy with Glider Side 1 Knee/Hips - turn feet parallel to Here It Is (feat. Chris Brown) ​ o 1 inch horse pose Flor Rida, Chris Brown o Semi (¼) Circle Knee/Instability - lose the glider 3:13 ​ (option to go far forward as able) Stay at 2-count o Hinge forward for Curtsy Drives o Lift chest, GFH

● Reverse Power Chair Low Back - adjust pelvis, engage ​ o 1 inch core Big Rings o Heel drops Knee - work up higher, use back Drake, Future ​ o GFH barre for support 3:38 Ankle/Foot - lower heels ​

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● Curtsy with Glider Side Knee/Hips - turn feet parallel to ​ Right Above it - Edited 2 horse pose Lil Wayne, Drake o 1 inch Knee/Instability - lose the glider ​ 4:40 o Semi (¼) Circle Finish early to stretch (option to go far forward as able) Stay at 2-count o Hinge forward for Curtsy Drives o Lift chest, GFH

Stretch: ● Side 1 Heel to Seat->Figure 4 or pigeon *Continue through end of song for to barre stretch* ● Side 2 (repeat) ● Forward fold, pedal knees

COMBO WORK: FIRE Posture/Movement Modification/Challenge Music

Weights Shoulder - lose the weights ​ ● Side Lunge (R/L) w/ Low Knee / Hips - work up higher Swag Surfin’ ​ Row Low Back - lift the chest F.L.Y. (Fast Life Yungstaz) ​ ● Box Squat with Hammer 4:10 curl to Shoulder Press ● Return to Side Lunge (R/L) w/ Low Row

Weights @ Barre Hold My Hand - Feenixpawl Remix; Radio Edit ● Power Base with ball Shoulder - lose the ball and/or Jess Glynne, Feenixpawl ​ between forearms bent weights 3:36 90 degrees ○ 1 inch Lifts ○ Hammer curl to Shoulder Press Up

TRX ● Row w/ Oblique Shoulder - lower arms to chest ​ Shoulder Reach Back- Step back, work smaller ​ GUD VIBRATIONS ● Tricep Press with Shoulder - step forward, work NGHTMRE, SLANDER ​ Alternating Lunge smaller 3:44 Elbow/Shoulder - Tricep pushup ​ Stretch at the barre ● TRX Fold ○ Reach R/L

● TRX W Chest Stretch ● Shoulder Stretch, arms across

GLUTE WORK: CONTROL Posture/Movement Modifications/Challenge Music

● Standing Glute Hips - push weight into hand on I’mma Shine ​ Snappers Side 1 the barre; lower foot down and Youngbloodz ○ Pulses lift chest 3:44 ○ LRM, extend leg -move closer to the barre and ○ Circles (10 each work more upright direction)

● Standing Glute Hips - push weight into hand on Don’t Start Now ​ Snappers Side 2 the barre; lower foot down and Dua Lipa ○ Pulses lift chest 3:03 ○ LRM, extend leg -move closer to the barre and ○ Circles (10 each work more upright direction)

● TRX Glute Bridge Marches Shoulder - Remove hands from Stayin’ Alive (from Happy Death ​ ○ Alternate straps Day 20) marches in Hips - lower hips, work smaller Lizzo ​ bridge in the marches 3:17 ○ Extended leg pulses (R/L) Hip/Back - keep toes rested for ​ pulses

Stretch ● Knee Hug Family ● Reverse Butterfly The Chainsmokers, Kygo Stretch (R/L) 3:15

CORE WORK: CONNECT Posture/Movement Modification/Challenge Music

Core Blast ● Supine Plank w/ Gliders Instability - Lose the gliders (continued) ​ ○ Add alternating Wrist - Take a forearm plank Family ​ single leg The Chainsmokers, Kygo extensions 3:15

● TRX Oblique High Rows Hip - Extend legs or sit criss ​ ○ (Facing center cross The Story Never Ends of room) Low Back / Prenatal - Place Ball Lauv ​ at base of back 3:49 Shoulder - work without the ​ straps

● TRX Rocking Boat Back/Prenatal - work in ​ modified scoops Sign of the Times Harry Styles ● Windmill Stretch 5:41

● Cobra w/ glider ○ Hold cobra,add Shoulder - lose the gliders, do ​ flutter kicks supermans ● Child’s Pose Back / Prenatal- birddogs on all ​ ​ ​ fours

YOGA FLOW: BREATHE Posture/Movement Modification/Challenge Music

Wrist - drop to forearms ​ ● Plank Shoulder - plank at the barre (continued) ​ ○ Hold for 60 Back - drop knees or move to Sign of the Times ​ seconds barre Harry Styles Challenge: feet in straps 5:41 ​ ● Child’s Pose / Downward facing Dog I Get to Love You ● Side body stretch (walk Ruelle hands R/L) 3:59 ● Spinal flow: Upward Dog -> Prenatal - do cat/cows ​ Child’s pose ● Doward Facing Dog -> step/hop forward to forward fold -> rise to chair Balance - work up higher ​ squat - prayer hands twist *always an option to stay or (side 1) -> rounded back move back to child’s pose* ​ stretch (fingers pulling under toes) ->chair squat - > prayer hands twist (side ​ 2) -> forward fold -> step ​ back to doward dog/child’s pose ● 3 deep breaths ● Hip Opener: Reverse Come Thou Fount of Every butterfly (knees stacked) Hip/Knee - work in a normal Blessing ​ side 1 butterfly stretch Sufjan Stevens ● Hip Opener: Reverse 4:43 butterfly (knees stacked) side 2 ● Seated Meditation ○ Hand to heart, hand to belly ○ Guided breathing ● Low Crouch ->Forward Fold -> Slow roll up ● Neck Stretch ● 3 closing breaths

“Thank yourself for honoring your body today and being true to you.”