2018 Q4 WARM-UP FEEL: ENERGY POSTURE MODIFICATION MUSIC

Opening Stretch ● base posture Don’t - Don Diablo Remix ​ ○ three opening Ed Sheeran breaths (4:09) ○ step wide for cat/cows ○ Plie squat twist (R/L)

Aerobics ● Plie sweeps, right to left Knees/Hips - work higher ​ ○ Start w/ ballet arms, Shoulder - keep arms at shoulder ​ add on lat pull height

● Chair Squat w/ twisting reach Knees/Hips/Back - Work higher in Awela Hey - Christopher Vitale Radio ​ ○ Option to add flexion Remix alternating kick Geo Da Silva, Jack Mazzoni, Christopher Vitale ● Modified Jumping Jacks Knees - dont add jump (3:36) ​ ○ Add chest press Shoulders - stay with arms at ​ ○ Challenge to normal shoulder height in chest press jumping jacks

Plank/Push-up Series ● Wide-arm push-up, roll to Shoulder/Wrist/Back - take to the Supreme ​ side plank barre or drop knees to the ground Joey Rumble ● End with wide-arm pulses (2:46)

Stretch ● Barre back fold/downward dog ● Roll up

2018 Q4 LEG WORK FEEL: POWER POSTURE MODIFICATION MUSIC

● Power Diamond w/ TRX Ankles - lower heels I Can Only Imagine (feat. Chris Brown ​ ○ One inch Knees - Work higher and Lil Wayne) ​ ○ Knee presses out Hips / Back - Unclick heels and work David Guetta, Chris Brown, Lil Wayne ​ ○ Knee presses in in power base with parallel feet (no (3:30) ○ GFH turnout) Core instability - work at the barre ​ for more support / balance

● Incline Sumo at barre Knees - Work higher God’s Plan ​ ○ One inch Hips / Back - Work higher or more Drake ​ ○ LRM (8-16 count) upright (3:19) ○ Side steps ○ Pulse to GFH (option to rise onto toes)

Jackie Chan ● Power Base Skier w/ ball Knees - Work higher or remove ball Tiesto, Dzecko, Preme, Post Malone ​ ○ One inch Back - Work upright in power base (3:36) ​ ○ Ball squeezes posture ○ GFH Shoulder - underhand grip barre ​

Stretch Balenciaga ● Heel to seat Cheat Codes ● Triangle (2:54) ● Runners lunge *song only for stretch*

2018 Q4 COMBO WORK FEEL: FIRE POSTURE MODIFICATION MUSIC

*Change song to start combo work* Weights:

● Delt Fly in Horse Pose (side 1) Knees - Work higher/smaller or come Reverse - James Hype Remix ​ ○ Add LRM with with to base posture Sage The Gemini, James Hype legs Shoulders - drop weights (4:24) ​ ■ Challenge to add knee drive

● Goal Post in Horse Pose (side Knees - Work higher/smaller or come ​ 2) to base posture ○ Add LRM with with Shoulders - lower arms to high ​ legs row/low row or drop weights ■ Challenge to add knee drive

TRX: Don’t Leave Me Alone (feat. ● Low Row to Bicep curl Back - step to kickstand, or step away Anne-Marie) ​ (alternating) from barre David Guetta, Anne-Marie Shoulder / Neck- use weights (3:04) ​

***GET MATS***

● Tricep Press (knees on mat at Knee - Double up mat or work It Ain’t Me (with Selena Gomez) - ​ station) standing Tiesto’s AFTR:HRS Remix Elbow / Shoulder - release straps and Kygo, Selena Gomez, Tiesto ​ work in tricep pushup or at the barre (3:12)

Stretch on mat ● TRX fold (reach R/L) ● Shoulder Stretch ● Chest opener - option to fold forward in child’s pose

2018 Q4 GLUTE WORK FEEL: CONTROL POSTURE MODIFICATION MUSIC

● All Fours Glute Dives (side 1) Shoulder/wrist - come to forearms, Get Me Bodied ​ ○ Glute dives go to barre Beyonce ○ Rotate hips open to Knee / Hip- Take standing at barre (3:26) ​ mermaid pulses Hip / Back - evenly distribute body ​ ○ GFH weight by putting more weight in your opposite arm

● All Fours Glute Dives (side 2) Shoulder/wrist - come to forearms, Rise ​ ○ Glute dives go to barre Jonas Blue, Jack and Jack ○ Rotate hips open to Knee / Hip- Take standing at barre (3:14) ​ mermaid pulses Hip / Back - evenly distribute body ​ ○ GFH weight by putting more weight in your opposite arm

● Parallel Glute Bridge ○ 1 inch Knees - walk feet wider Bacon ​ ○ LRM Back - work with booty closer to the Nick Jonas, Ty Dolla $ign ​ ○ Single heel lift pulses mat (3:03) (R/L) ○ GFH ■ Challenge to lift both heels

Stretch: ● Hug knees Nevermind ● Pull one knee in and across Dennis Lloyd body for spinal rotation / 2:37 glute stretch *continue song into core blast*

2018 Q4 CORE WORK FEEL: CONNECT POSTURE MODIFICATION MUSIC

*song continues*

CORE BLAST: Neck - keep head on mat Nevermind ​ ● Modified Boat Pose with TRX Dennis Lloyd ○ Option to lift 2:37 head/neck/shoulders

Neck / Back - remove ball to flat back Happy Now ​ ● Scissors w/ ball at base of Back / Core instability - work in Zedd, Leeley Duhe ​ shoulder blades marches (3:27) ○ Challenge to straighten legs ○ GFH

Core instability - remove ball ILYSB ​ ● Smileys with ball Low back - use the ball Lany ​ (3:31)

● Alternating shoulder slaps Hips - keep feet flat on mat ​ Shoulder - drop weights ​ Neck - keep head / neck / shoulders *may go into the next song* ​ flat on mat

2018 Q4 YOGA FLOW FEEL: BREATHE POSTURE MODIFICATION MUSIC

● Plank (60 sec) Wrist / Shoulder / Back - take plank You are the Reason ​ on forearms, knees or at the barre Calum Scott ● Spinal Flow Challenge - place feet in straps (3:24) ​ ○ Cat / Cows

● (Side one) Downward Dog → Hip Opener → Runners Lunge ○ Rise to Warrior II Shoulders / Neck - find child’s pose ​ ○ Side Angle pose, arm or take the flow to the barre on knee ■ Option to extend bottom arm ○ Reverse Warrior ○ Windmill down to Born Again Twisting Runners Cory Asbury Lunge with IT band (4:13) stretch

● (Side two) Downward Dog → Shoulders / Neck - find child’s pose ​ Hip Opener → Runners Lunge or take the flow to the barre ○ Rise to Warrior II ○ Side Angle pose, arm on knee ■ Option to extend bottom arm ○ Reverse Warrior ○ Windmill down to Twisting Runners Lunge with IT band stretch

● Downward Dog → Step to Wonderfully Made Low Crouch → Forward fold / Ellie Holcomb ragdoll stretch→ Roll up (5:20)

● Neck stretch ● 3 Closing Breaths

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