2020: Q3 WARM UP: ENERGY Posture/Movement Modification Muscles Used Music

Welcome / Introduction / Announcements Supreme

Joey Rumble Opening Stretch 2:46 ● 3 Breaths

● Side Bend Stretch

(L/R)

● Sumo squat for

Cat/Cow

● Plie Squat twist

stretch

Knees / Hips: Work Aerobics ​ Smaller & Higher up in Quads, Hamstrings, ● Side Lunge with Knee posture Inner Thighs, Hips, Drive (R) Back / Instability: Do Abdominals ○ Running man ​ not take knee drive arms option ● Plie Side Steps with Quads, Glutes, Turn it Around Ballerina Arms Knees/Hips: Work Inner/Outer Thighs Merk & Kermont ○ Add plie ​ Smaller & higher up 3:10 pulses Back: Work higher ● Side Lunge with Knee ​ Quads, Hamstrings, Drive (L) Inner Thighs, Hips, ○ Running man Abdominals arms

● Alternating Standing Hips: lower knees Hip Flexors, Threnody (Bombs Away Remix) Oblique Knee Drives ​ Shoulders: Lower arms Abdominals, Obliques, Naeleck ○ Challenge: ​ Calves (plyometric) 4:07 Add hop

Plank/Push-up Combo Back/Shoulders: Do Abdominals, Obliques ● Downdog to Oblique ​ push/Pulls at the barre Deltoids, Hamstrings Knee in (R/L)

● Wide stance plank Wrist/Shoulders: Do Abdominals, Back with alternating leg ​ ​ plank extensions at the Extensors extension barre ○ Challenge: opposite arm extension Stretch ● Downdog→Forward Fold

2020: Q3 LEG WORK: POWER Posture/Movement Modification Muscles Used Music

● Power Split Diamond Knee/Ankle/Foot: Lose What’s Hatnin’ ​ w/ Glider (R) the glider, lower heels, Quads, Inner / Outer Justin Bieber, Future ○ 1 inch or move into power Thighs, Calves 3:29 ○ Heel clicks diamond (not split

sliding glider diamond)

○ Pulses Hips: turn feet parallel ​ ○ Challenge: Left back leg ○ GFH

● TRX Froggers Further Up (Na, Na, Na, Na, ○ 1 inch Knee/Foot/Ankle: Turn Quads, Hamstrings, Na) - IAmChino Remix ​ Static & Ben El, Pitbull, ○ LRM into TRX incline chair Claves IAmChino ○ Challenge: squat 3:33 take plyo hop ○ 1 inch Shoulder/Instability: ○ LRM Incline chair at barre ○ Challenge: take plyo hop ○ GFH

● Power Split Diamond Quads, Inner / Outer Swagger Jagger w/ Glider (L) Knee/Ankle/Foot: Lose Thighs, Calves ​ Cher Lloyd ○ 1 inch the glider, lower heels, 3:12 ○ Heel clicks or move into power sliding glider diamond (not split ○ Pulses diamond) ○ Challenge: Hips: turn feet parallel ​ Left back leg

○ GFH

Stretch Smile - Marshall Jefferson ● Heel to Seat (R/L) Remix ● Standing Figure Four Katy Perry, Marshall Jefferson / Standing Pigeon 2:39 **(Use 1 min - 1:30 mins for (R/L) stretch ONLY - Change song once ● Forward Fold Combo begins)**

2020: Q3 COMBO WORK: FIRE Posture/Movement Modification Muscles Worked Music

TRX ● Horse Pose → Pistol How Deep is Your Love - Calvin Squat Combo w/ Harris & R3hab Remix Bicep Row (RIGHT) Knee/Hips: Work Calvin Harris, Disciples ​ ○ Challenge: smaller & higher in Quads, Hamstrings, 4:17 ​ Keep right leg posture Biceps, Rhomboids,

lifted Shoulder/Instability: Deltoids, Trapezius ● Horse Pose → Pistol take at the barre Squat Combo w/ Shoulder/Neck: turn ​ Upright Row (LEFT) arms into low row ○ Challenge: ​ Keep left leg lifted

Weights

● Crescent Lunge w/ Low Row → Tricep Hip/Knee: Bring feet Quads, Hamstrings ​ How You Like That Kickback (RIGHT) closer together & work Rhomboids, Lats, Traps BLACKPINK ○ Challenge: higher in posture Triceps, Biceps 3:01 Take into Warrior 3 ○ tricep

rotations

● Crescent Lunge w/ Reverse Fly → Quads, Hamstrings Rhomboid Press Posterior Delts, (LEFT) Rhomboids, Lats, Chest ○ Challenge: Take into Warrior 3

○ Rhomboid

Presses ● Modified Jumping Jacks w/ Weights ○ Challenge: Shoulder: Lower Total body: Antidote - Radio Edit ​ Jump / Plyo weights shoulder Inner/Outer Thigh Swedish House Mafia, Knife ○ T-arm height or ditch weights (abductors), Calves, Party rotations Core, Lats, Delts, Chest 2:57

Stretch ● Shoulder stretch ● Tricep overhead ● Chest stretch

2020: Q3 GLUTE WORK: CONTROL Posture/Movement Modification Muscles Worked Music

● Standing Glute Dives Gluteus Medius, Can’t Get Enough w/ Ball (RIGHT) Minimus, Maximus, J. Cole, Trey Songz ○ LRM glute Hamstrings 3:46 dives

○ Ball squeezes

○ LRM glute dives Knee/Hamstring: ​ ○ Pulses in remove ball turnout Hips: make LRM glute ​ ○ GFH dive smaller (abductor/adductor); underhand grip barre

● Standing Glute Dives and pull body weight Boom Boom w/ Ball (LEFT) over to level hips Gluteus Medius, Justice Crew ○ LRM glute Minimus, Maximus, 3:07 dives Hamstrings ○ Ball squeezes ○ LRM glute dives ○ Pulses in

turnout

○ GFH

● Prone Parallel Glutes WHATS POPPIN (feat. DaBaby, ○ 1 inch up Prone Gluteus Maximus, Back Tory Lanez, & Lil Wayne) ○ Pulses up discomfort/prenatal: Extensors, Erector Remix ​ ​ ○ Ball Squeezes Lay supine for Spinae, Inner Thighs Jack Harlow, Tory Lanez 3:47 w/ thighs on traditional glute bridge

mat ○ Ball Squeeze Low back: lower thighs ​ pulses w/ to mat thighs on mat ○ GFH - squeeze and lift

Stretch ● Child’s Pose w/ hands Holy (feat. Chance The Rapper) on ball → right / left Justin Bieber, Chance the side body stretch in Rapper Child’s pose 3:32

2020: Q3 CORE WORK: CONNECT Posture/Movement Modification Muscles Worked Music

**song continued from stretch** Core Blast: Holy (feat. Chance The Rapper) TRX Plank → Alternating Shoulder/Wrist/Back: Transverse Abdominis, Justin Bieber, Chance the ​ Rapper Knee Drops Keep knees on the mat Rectus Abdominis, 3:32 and do alternating Erector Spinae &

knee lifts Multifidus, Shoulders Take Plank at Barre

● TRX Boat Pose Prenatal/Hips/Back: ​ Marches place ball behind low Transverse Abdominis, ○ Challenge: Gasoline back Rectus Abdominis, HAIM Reverse Instability: take Psoas ​ 3:13 marches to marches lying supine add more weight to core

● Butterfly Sit-ups w/ Instability / Prenatal: Rectus Abdominis, ​ ball perform modified Erector Spinae, Low scoops Back Hips: straighten legs Coaster ​ Khalid 3:19

● Alternating Bicycles Neck: keep Rectus Abdominis, ​ w/ ball head/neck/shoulders Internal & External flat on mat Obliques, Hip Flexors

Stretch U Move, I Move (feat. Jhene ● Reach legs / arms Aiko) ● Hug Knees John Legend, Jhene Aiko 3:44

2020: Q3 YOGA FLOW: BREATHE Posture/Movement Modification Muscles Worked Music

Plank Wrist: work on **song continues from stretch in ​ ● 60 second hold forearms core work** U Move, I Move (feat. Jhene Shoulders/Back/ Erector spinae, Rectus ​ Aiko) Prenatal: Lower knees abdominis, Transverse ​ ​ ​ John Legend, Jhene Aiko ● Child’s Pose or take plank standing abdominis, Shoulders ​ 3:44 ○ Challenge: at the barre ​ Downward Dog Hamstrings, calves, ​ ​ ​ Spinal Flow: Downward Prenatal - cat/cows chest, shoulders, ​ ​ Dog→cobra→updog triceps, upper and

lower back ● Downdog→3-legged Instability: turn and ​ No One Ever Cared for Me Like dog→Runners Lunge face the barre, using it Jesus twist→Warrior 2 Hip for balance support Steffany Gretzinger ​ Opener→Triangle 4:53 ​ (side one) Quads, Hamstrings, ○ Challenge: Hips, shoulders,

bind obliques, inner thighs,

groin ● Downdog→3-legged dog→Runners Lunge twist→Warrior 2 Hip ​ Opener→Triangle ​ (side two) ○ Challenge:

bind

lower back, hamstrings, ● Low Crouch→Roll Up calf muscles

● Spinal Flow: Sun Full body active stretch Who Hung the Moon ​ Salutations / flow Jamestown Revival 5:03 **will only use about 1-2 mins of ● Neck Stretch this song** ● 3 Closing Breathes

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