2017: Q4 WARM-UP FEEL: ENERGY POSTURE MODIFICATION MUSIC

Opening Stretch Team- Workout Mix ● base posture Power Music Workout ○ three opening 4:25 breaths ○ step wide for cat/cows ○ sumo squat twist (R/L)

Aerobics ● Side lunge to overhead reach Shoulders - reach arms across body ​ side one hips/knees/low back - working ​ ○ Option: side leg lift higher and smaller

● Chair Squat w/ rear leg lift Low back - tap toe to floor ​ ○ Press arms back Knees - work higher ​

The Hills- Workout Mix ● Side lunge to overhead reach Power Music Workout side two Shoulders - reach arms across body 4:36 ​ ○ Option: side leg lift hips/knees/low back - working ​ higher and smaller ● Chair Squat with kick forward ○ Press arms back Low back - smaller/lower kick ​ Knees - work higher ​

Core Blast ● Burpees Can take it to the barre ● Plank ○ Tricep pulses

Stretch ● Barre back fold/downward dog ● Roll up

2017: Q4 LEG WORK FEEL: POWER POSTURE MODIFICATION MUSIC

● Power Four w/ ball side one Knees - feet side by side Starships ​ ● 1 inch Feet/Ankles - lower heels or hinge Nicki Minaj ​ ● Ball Squeezes forward to chair squat 3:32 ● Grand Finale Hold: Turn facing center, feet parallel, hands to heart center or overhead for challenge

● Incline Sumo Squats Low back - hinge forward or lift chest Hula Hoop ● 1 inch ​ knees/hips - work higher OMI ● Full range ​ 3:25 ● Pulses

○ Challenge: lift

heels

● Grand Finale Hold

● Power Four w/ ball side two Knees - feet side by side By Your Side ● 1 inch ​ Ankles - lower heels or hinge forward Jonas Blue, Raye ● Ball Squeezes ​ to chair squat 3:21 ● Grand Finale Hold:

Turn facing center, feet

parallel, hands to heart center or overhead for challenge

Stretch: Summer Nights ● Heel to Seat Quad Tiesto, John Legend ● Triangle (3:10)

2017: Q4 COMBO WORK FEEL: FIRE POSTURE MODIFICATION MUSIC

*continue song into first combo* TRX: ● Shoulders - work in low rows Summer Nights Superman row ​ ○ Back-work in kickstand, or step away Tiesto, John Legend Add on pull apart ​ 3:10

● knee/hips - turn feet parallel and Stranger- Blanke Remix Curtsey squat side one ​ ○ LRM work in horse pose Peking Duk, Blanke, Elliphant ○ Shoulder-can do at the barre 4:23 Knee drive ​ ○ Challenge: skiers

● Curtsey squat side two ○ LRM ○ Knee drive ○ Challenge: skiers

● knees - work smaller and higher Fun Froggers ​ Ankles - turn and do a chair squat Pitbull, Chris Brown **Old program, can add a little hop ​ at the top** facing the barre 3:22

● elbows/shoulders - take tricep Tricep Presses ​ push-ups to the barre Back - step away from the barre or ​ work in kickstand

Stretch: ● Shoulder Reach That’s My Girl ● Overhead Tricep Fifth Harmony (3:24)

2017: Q4 GLUTE WORK FEEL: CONTROL POSTURE MODIFICATION MUSIC

(continued) ● Head to Barre standing glutes Low back - engage core; lower leg ​ side one and stand upright That’s My Girl ○ 1 inch (bend and Hip - lift out of the hip (make sure Fifth Harmony ​ extend) they aren’t pressing their hip to the 3:24 ○ Knee drives side) ○ Pulses

● Head to Barre standing glutes Low back - engage core; lower leg ​ side two and stand upright Some Kind of Wonderful ○ 1 inch (bend and Hip - lift out of the hip (make sure Betty WHo ​ extend) they aren’t pressing their hip to the 3:13 ○ Knee drives side) ○ Pulses

*Quick standing figure 4 stretch or pigeon stretch*

**GO GET MATS**

● Sumo Glute Bridge w/ Knees - walk feet to parallel *restart song before sumo glute bridge* ​ weights Move Shake Drop Remix ○ LRM Low back - lower booty closer to the DJ LAZ ​ ○ Add chest fly mat (3:11) ○ Pulses w/ arms ○ Grand Finale Hold ■ Peel up heels or toes

● Stretch: ○ Knees to chest Fire- Paris Blohm Remix ○ Happy baby 3LAU, NEONHEART, Paris Bloom (3:14)

2017: Q4 CORE WORK FEEL: CONNECT POSTURE MODIFICATION MUSIC

Core Blast: *continue into core* ​ ● Rocking Boat Pose (5-10) Core Instability / Prenatal - Stay in Fire- Paris Blohm Remix ​ ○ Start in scoops scoops 3LAU, NEONHEART, Paris Bloom ○ Challenge: release (3:14) hands

● Russian Twist with Weights Low back - place ball behind tailbone ​ ○ Challenge: lift feet to Hips/Prenatal - straighten legs or sit ​ boat pose criss cross Beast of Burden- Remastered Shoulders - drop weights The Rolling Stones ​ (3:28) ○ Shoulder presses Shoulder-reach forward ​

● Bird dog side one Wrists - come onto forearms I Don’t Wanna Live Forever ​ ○ Challenge: add Shoulder- go to the barre ZAYN, Taylor Swift ​ opposite arm 4:06 ○ Grand Finale Hold Wrists - come onto forearms ​ ● Bird dog side two Shoulder- go to the barre ​ ○ Challenge: add opposite arm ○ Grand Finale Hold

STRETCH ● Child’s pose ○ Shoulder stretch

*Get yoga straps if using them*

2017: Q4 YOGA FLOW FEEL: BREATHE POSTURE MODIFICATION MUSIC

Melt (Acoustic Version) ● Side Plank (45 sec each side) Shoulders - take at the barre JONES ​ ○ Challenge: extend Back-lower knee (3:41) ​ bottom leg Wrist - lower to forearms ​ *Continue to get yoga straps* ● Cat/Cows ● Tail Wags

Yoga Straps On Knees: Shoulder-take a wider grip ​ ● Overhead shoulder/chest Knees-come to a seated position Believe ​ opener Mumford & Sons ○ Lean to each side (3:41) ● Reverse shoulder/chest opener ○ Fold forward

On Back (R/L side): ● Hamstrings ○ Leg above hip, rolling ankle in strap ● IT band ○ Lower leg across Low back/Prenatal - find pigeon ​ body pose, and seated stretches ● Hip Opener ○ Lower leg to side

● Corpse Pose (at least 1-2 Oh My Soul minutes) Casting Crowns ● Pull knees in and sweep them (4:15) R/L→reach arms overhead ● Roll onto side in fetal position→push up slow ● Low crouch→ forward fold, shake head around→roll up ● Neck stretch ● 3 Closing breaths “Thank you for honoring your body today and being true to you”