2017 Q1 Warm-Up Feel: Energy Posture Modification Music

2017 Q1 WARM-UP FEEL: ENERGY POSTURE MODIFICATION MUSIC

Opening Stretch Colour ● base posture Marshmello ○ three opening 3:08 breaths ○ step wide for cat/cows ○ sumo squat twist (R/L)

Aerobics ● Sumo squat twist Back/hips/knees-work smaller ​ ○ Challenge to raise to Shoulder-reach arms forward ​ toes ● Lat Pull curtsy Hip-tap toe to ground Levels-Radio Edit ​ ○ Add knee lift Shoulder-reach forward Avicii ​ 3:20 ● Chair squat Hips/Knees-work smaller ​ ○ Add arms up Shoulder-lower arms ​ ○ Add toe raise

● Lat pull curtsy Hip-tap toe to ground ​ ○ Add knee lift Shoulder-reach forward ​

**Should note, this is an old program and we don’t teach these to this faster tempo now** Set me Free - Original Mix Plank/Pushup Series Robyn & La Bagatelle Magique ● Negative Wide-arm pushup Shoulder/Back - lower knees or do at 4:23 ​ the barre ● Hip dips Shoulder-perform on hands or take ​ standing at the barre

Stretch **end song early** ● Barre back fold/downward dog ● IT Band Stretch ● Roll up

2017 Q1 LEG WORK FEEL: POWER POSTURE MODIFICATION MUSIC

● Horse pose (side one) Hips/knees - work higher / smaller This is What You Came For ​ ○ 1-inch movement Low back/knee - underhand grip and Calvin Harris, Rihanna ​ ○ Large range hinge forward 3:43 ■ Add arm press back ○ Grand Finale Hold

● Horse pose (side two) Hips/knees - work higher / smaller If It Ain’t Love ​ ○ 1-inch movement Low back/knee - underhand grip and Jason Derulo ​ ○ Large range hinge forward 3:23 ■ Add arm press back ○ Grand finale hold

Can’t Stop The Feeling ● Reverse power sumo squat Ankle - lower heels Justin Timberlake ​ o 1-inch movement Low back - take elbows to barre 3:57 ​ o Heel pulses (side knees/hips-work up higher ​ one) o Heel pulses (side (end early to stretch) two) o Grand finale hold

Double Bubble Trouble ● Stretch M.I.A o Heel to seat 2:59 o Triangle (only used about a min)

2017 Q1 COMBO WORK FEEL: FIRE POSTURE MODIFICATION MUSIC

WEIGHTS:

● Alligators in Power Diamond Ankle - lower heels #LITO ​ Hips- work in base posture Press Play ​ Shoulder - drop weights 3:36 ​

● Low rows in Base Posture Back-lift chest ​ ○ Challenge: lift and Shoulder - drop weights ​ lower toes

● Tricep Extensions in Power Foot/Ankle - lower heels No Money ​ Base Back - Lift chest Galantis ​ ○ Tricep presses (palms Shoulder - lower arms or drop 3:09 ​ up) weights

TRX: ● Criss Cross Bicep Curls Back-stay in kickstand position, step ​ away from the barre Shoulders/Back-alternate bicep curls ​ with weights Sweet Nothing (feat. Florence Welch) Calvin Harris, Florence Welch ● TRX Froggers Back-step away from the barre ​ ○ Add leg lifts to back Knees-work smaller ​

Stretch: ● Shoulder stretch ● Tricep overhead stretch ● Chest opener stretch (lace hands) ● *stretch into glute song. Start song over if needed*

2017 Q1 GLUTE WORK FEEL: CONTROL POSTURE MODIFICATION MUSIC

● Standing pretzel side one Mr. Music (Full) ○ 1-inch movement Hip-extend leg behind you, can keep Tori Kelly ​ ○ Knee dives toe rested on the ground 3:33 ■ Stay at 2-count ○ Grand finale hold

● Standing pretzel side two Hip-extend leg behind you, can keep 7/11 ​ ○ 1-inch movement toe rested on the ground Beyonce ○ Knee dives 3:33 ■ Stay at 2-count ○ Grand finale hold

Standing figure four stretch ***GO GET MATS***

● Parallel glute bridge w/ Ball Knee-remove ball, adjust feet Bottoms Up ​ ○ Full range movement position Keke Palmer ○ Pulses up Back-work smaller/lower 3:40 ​ ○ Ball squeezes Prenatal-if 3rd trimester, do chair ​ ○ Grand finale hold squat at the barre

Stretch: ● Happy Baby Stretch ● Hug Knees

**stretch into core work song**

2017 Q1 CORE WORK FEEL: CONNECT POSTURE MODIFICATION MUSIC

Core Blast: ​ ● Boat pose w/ TRX Low back - lower toes Unsteady - Tough Love Remix ​ straps(facing center of room) Shoulder/Instability - lose the straps X Ambassadors ​ ○ Challenge: extend 5:16 legs

● Marches w/ TRX Shoulders - drop straps ​ ○ Start w/ pelvis tilts Prenatal - lose straps, place ball ​ (2-4) behind shoulder blades, or do ○ Challenge: Reverse modified scoops March, extend legs to scoops

● TRX Rollouts Low back - work smaller / knees Kings of Summer ​ ○ Full Roll Out away from barre Ayokay, Quinn XCII ○ 15 second hold (2 Knees - stand up, double mat over 3:42 ​ times) Prenatal - cat cows on all 4’s ​

● Side plank side one ○ Reach around Shoulder- Do standing at the barre ​ ● Side plank side two Back-keep knee rested on mat ​ ○ Reach around

STRETCH New Bohemia ● Child’s pose Transviolet ○ Shoulder stretch: 3:39 One arm under the other - then switch

2017 Q1 YOGA FLOW FEEL: BREATHE POSTURE MODIFICATION MUSIC

● Plank (60 sec) Back-lower knees down, take New Bohemia ​ ○ Challenge: feet in standing at the barre Transviolet TRX Wrist-lower to forearms 3:39 ​ ● Downward dog / barre back fold ● Chaturanga Can all be done at the barre ○ Rolling cobra ● Downward dog / barre back fold ○ 3-legged dog side one->knee drive (3X) ○ Runner’s lunge side one->Pyramid stretch->Pigeon stretch ● Downward dog / barre back From Eden fold Hozier ○ 3-legged dog side 4:43 two->knee drive (3X) Ball under lifted hip for pigeon ○ Runner’s lunge side stretch one->Pyramid stretch->Pigeon stretch ● Downward dog / barre back fold ● Low Crouch ○ Forward Fold / Ragdoll ○ Half sun salutation (half back-> upward lift->forward fold; 2-3X) ● Neck Stretch ○ Roll neck around (2-3) ● 3 closing breaths

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