2019: Q3 WARM UP: ENERGY Posture/Movement Modification/Challenge Music
Opening Stretch ● 3 Breaths What’s Up Suckaz ● Side Bend Stretch (L/R) TJR ● Sumo squat for Cat/Cow 4:15 ● Plie Squat twist stretch
Aerobics ● Side Lunge R Hip/Knee - stay in Side Lunge ○ Challenge to Back/ Prenatal - work higher in add Knee Drive flexion
● Step Backs with Low Hip/Knee/Low Back - work Row smaller/higher Challenge - take bounce out
Hunter - Mike Williams Remix ● Side Lunge L Hip/Knee - stay in Side Lunge Galantis, Mike Williams ○ Challenge to Back/Prenatal - work higher in 3:50 add Knee Drive flexion
● Chair Squat Hip/Knee - work higher in ○ Challenge to flexion plio lift / hop Shoulder - arms at shoulder height
Guerilla Plank/Push-up Combo Shoulder/Wrist - come to barre BROHUG ● Wide Stance Plank in Wide Stance Plank 2:49 ○ Challenge to Downward Dog with diagonal reach ● Downward Dog stretch/ barre back fold ● Rollup
LEG WORK: POWER Posture/Movement Modification/Challenge Music
● Power Diamond Skiier Heels - come to flat foot, still Shakira (feat. Marty) o Pulses pulling from barre Nobidyl, Marty o 2-Count LRM Knee - work higher 3:06 o Inward Knee Shoulder - underhand grip Presses Neck - work upright in Power o GFH Diamond
● TRX Incline Chair Squat Shoulder - come to barre Turn Around (5,4,3,2,1) o 1 inch Low Back - overgrip barre; work Flo Rida o LRM - Side up higher 3:21 Steps Knee - work higher o Toe Lifts o GFH ▪ Lift toes
● Reverse Power Foot/Ankle - Lower/hover heels They Just Don’t Know (Clean) Diamond Knee/Hip - work higher Gyft o 1 inch Shoulder/Low Back/Instability - 4:38 o Soften/Reach R use arms on barre for balance and L o GFH
*Finish song early to start stretch*
Stretch: ● Heel to Seat R/L ● Bracket Stretch with IT Band Stretch R/L ● Hip Opener in Plie
COMBO WORK: FIRE Posture/Movement Modification/Challenge Music
Gliders/Weights ● Reverse Lunge with Shoulder - lower arms for Lat Medicine - Kaskade Remix Glider → Warrior III Leg Pulls / Goal Posts Jennifer Lopez, Kaskade Lifts Knee / Hips - stay in crescent 2:50 ○ Lat Pulls in for Warrior III; lose glider for Reverse Reverse Lunge; work higher in Lunge→ Low flexion Rows in Warrior Low Back - shorten range for leg III lifts Chest - work with body ● Reverse Lunge with resistance/lose weights Never Really Over -R3HAB Remix Glider → Warrior III Leg Katy Perry, R3HAB Lifts 3:07 ○ Goal Posts in Reverse Lunge→ Low Rows in Warrior III
TRX Antisocial (with Travis Scoot) ● TRX Alternating Bicep Shoulder - use weights; lower Ed Sheeran, Travis Scott Curls working elbow 2:41
● TRX Overhead Tricep Shoulder - use weights; go to Who’s Got Your Love - Mike Press barre for tricep pushups Williams Remix Cheat Codes, Daniel Blume, *Finish song early to start Michael Williams stretch* 3:04
Stretch with TRX Straps: ● TRX Fold *mats to stations* ● Side Body Stretch ● Chest Opener
Without Straps: ● Shoulder Stretch R/L ● Tricep Stretch R/L
GLUTE WORK: CONTROL Posture/Movement Modifications/Challenge Music
*mats at stations*
● TRX Glute Abductors (R Knee - soften knees; find Sumo Higher Love and L) glute bridge Kygo, Whitney Houston ○ LRM Hamstring Hips - work smaller 3:48 Curls
Knee/Hip - find Traditional ● Piriformis Glute Bridge Glute Bridge or come to ball of Let You Down side 1 foot on working leg NF ○ 1 inch Back - lower hips 3:32 ○ LRM ○ Heel Lifts ○ GFH
Knee/Hip - find Traditional Woman Like Me (feat. Ms. ● Piriformis Glute Bridge Glute Bridge or come to ball of Banks) Side 2 foot on working leg Little Mix, Ms Banks ○ 1 inch Back - lower hips 3:22 ○ LRM ○ Heel Lifts ○ GFH
Stretch Love Her Anyways ● Single Leg Stretch with Hearts & Colors Spinal Twist R/L 3:06 (Starts stretch)
CORE WORK: CONNECT Posture/Movement Modification/Challenge Music
Core Blast ***continued*** ● Rocking Boat (set up at Instability - shorten range/stay Love Her Anyways top of mat, face center in a modified boat pose position Hearts & Colors of room) Challenge - extend range 3:06
● Extended Scoop with Hip - lengthen legs away from Dancing in the Moonlight Gliders body Jubel, NEIMY ○ Start in Low Back - work higher 2:44 Modified Challenge - lean back with scoops body/extend range
Hips - lose ball from between ● Smileys with Ball shins Runaway Train (with Skylar Grey Back - place ball under tailbone feat. Gallantis) Jamie N Commons, Skylar Grey, Gallantis 3:49 Shoulder/back - take hip dips to the barre ● Hip Dips ○ Challenge to come to toes/high plank
YOGA FLOW: BREATHE Posture/Movement Modification/Challenge Music
● Plank Shoulder/wrist - move to ○ Hold for 60 forearms or go to barre Africa (Acoustic) seconds Back - drop knees or move to Tyler Ward, Lisa Cimorelli barre 3:18 ● Child’s Pose
● Side Body/Shoulder Stretch Using Ball R/L
● DD → Three Legged Dog Balance - lower back knee in → Crescent → Pyramid → Crescent Fullness - Acoustic (side 1) Elevation Worship Balance - work higher in 4:26 ● Chair Squat with Spinal Pyramid Twist R/L
● DD → Three Legged Dog → Crescent → Pyramid (side 2) Sanctuary ● Chair Squat with Spinal Nashville Cas, Charles Esten, Twist R/L Lennon & Maisy 3:25 ● Garland Pose Hip/Knee - Come to butterfly (back up track) stretch or to low crouch ● Sun Salutations (around 5 sets)
● Rock Head Side to Side ● 3 Closing Breaths
“Thank yourself for honoring your body today and being true to you”