2019 Q4 WARM UP: ENERGY Posture/Movement Modification/Challenge Music Opening Stretch ● 3 Breaths Saturday Nights - Workout ● Side Bend Stretch (L/R) Remix 128 BPM ● Sumo squat for Cat/Cow Power Music Workout ● Plie Squat Twist stretch 4:30 Aerobics ● Alternating Sumo Squat Hip/Knee - work higher ​ Reach Back/ Prenatal - Stay ​ ○ Add Lateral Leg grounded/don’t add leg lift Lift Challenge - sink lower; take ​ hands overhead ● Curtsy → Side lunge R Shoulder - lower arms ​ with Arm Sweeps Hip/Knee/Low Back - work ​ ​ ​ higher/smaller range ● Alternating Reverse Hip/Knee/Back - work higher Trap It Out (Walk It Out Remix ​ ​ ​ Lunge Mix) ○ Add Plio “Split Unk ​ Squat” 3:39 ● Curtsy → Side lunge L Hip/Knee/Low Back - work ​ ​ ​ with Low Row higher/smaller range Plank/Push-up Combo Shoulder/Wrist - take barre Hypebeat ​ ● Plank Jacks with Tuck variation Dzeko, Kris Kaiden Combo with Gliders Low Back - stay in alternating 2:12 ​ toe taps/mountain climbers; lose gliders LEG WORK: POWER Posture/Movement Modification/Challenge Music ● Plie Squat with TRX Shoulder/Instability - lose Lola ​ (side 1) straps Iggy Azalea, Alice Chater o 1 inch Knee/Hip - work higher/more 3:53 ​ o LRM narrow stance o Pulses Challenge - meet hands ​ o GFH together for GFH ● Reverse Power Base Low Back/Knee - work All the Time ​ o 1 inch smaller/higher with less flexion Swoope o Single Leg Ankle/Heels - come to half 3:43 ​ Marches R/L toe/flat foot o GFH Challenge - hands to heart ​ center or overhead for GFH Shoulder/Instability - lose Sugar (feat. Wynter) ​ straps Flo RIda, Wynter ● Plie Squat with TRX Knee/Hip - work higher/more 4:12 ​ (side 2) narrow stance *finish slightly early to account o 1 inch for leg song time difference and o LRM start stretch* o Pulses o GFH Faith in Me Stretch: (Finishes stretch, continues into ● S1 Heel to seat → Lunge combo) → Warrior II ○ Option for Deep Side Lunge ● S2 Heel to seat → Lunge → Warrior II ○ Option for Deep Side Lunge COMBO WORK: FIRE Posture/Movement Modification/Challenge Music TRX ● Sumo Squat with W Shoulder - work with weights or Faith in Me (with Dolly Parton) ​ Row low rows in straps [feat. Mr. Probz] Knee / Hips /Low Back - come Galantis, Dolly Parton, Mr. ​ ​ ​ (Get mats as you’re finishing to kickstand; shorten sumo Probz this exercise) range 3:06 Mats (at Islands) ● Lat Pulls kneeling, ball Knee/Hips/Low Back - stand in I Love it When You Cry (Moxoki) ​ ​ ​ between ankles base posture/chair squat - Club Killers Remix ● LRM Alternating Bicep Shoulder - lose weights/work Steve Aoki, Moxie Raia, Club ​ Curl with own body resistance Killers ○ Lower Body 4:04 Pulses → Alternating Bicep Curls at “pulse pace” ● Tricep Dips Wrist/Shoulder - start on seat; ​ ○ 1 inch turnover for tricep push-ups; All Star - Breathe Carolina Remix ○ Pulses use weights for overhead tricep Smash Mouth, Breathe Carolina press 3:37 ● Wide Arm Pushups Wrist - come to barre ​ ○ Option to put Low Back - come to knees ​ ball between Challenge - extend legs ​ thighs Stretch ● Vinyasa Shoulder/Back - do sequence at ​ ○ Down the barre Panini - DaBaby Remix dog→chaturang Lil Nas X, DaBaby ​ a (pushup)→Up 2:31 ​ dog ● Updog → Shoulder stretch R/L → Prayer GLUTE WORK: CONTROL Posture/Movement Modifications/Challenge Music ● All 4s (side 1) Shoulder/Wrist - come to Imma Put it On Her (feat. P. ​ ○ Bend/Press forearms Diddy & Yung Joc) ○ Side to Side Knee - stand at barre DAY26 ​ Taps Knee/Hamstring - lengthen leg 4:24 ​ ○ Ham Curls in for bent leg pulses Mod side plank ○ Bent Leg Pulses ○ GFH ● All 4s (side 2) Shoulder/Wrist - come to Drip (feat. Migos) ​ ○ Bend/Press forearms Cardi B, Migos ○ Side to Side Knee - come to barre 4:22 ​ Taps Knee/Hamstring - lengthen leg ​ ○ Ham Curls in for bent leg pulses Mod side plank ○ Bent Leg PulseS ○ GFH Stretch ● Child’s Pose ● Seated Spinal Twist R/L CORE WORK: CONNECT Posture/Movement Modification/Challenge Music Core Blast ● Tabletop Press with Ball Prenatal - Hold modified Scoop Burning ​ Under Head Maggie Rogers 3:33 ● Scissor Presses Instability - move to Marches ​ Low Back - shorten range; keep ​ legs higher to ceiling Challenge - lower legs ​ Prenatal - Marches resting on ​ forearms, ball at shoulder blades ● Diagonal Reaches with Hips - bend knees To Zion ​ Weights Challenge - place ball between Trevor Hall ​ shins 4:01 Prenatal - seated twists, ​ reaching arms across ● Side Plank Pulls R/L Hips/Back - shorten range 10,000 Hours (with Justin ​ Prenatal - stay on side, do not Bieber) - Piano ​ suspend your hips Dan + Shay, Justin Bieber Challenge - rise to side plank 2:52 ​ YOGA FLOW: BREATHE Posture/Movement Modification/Challenge Music ● Plank Shoulder/wrist - move to 10,000 Hours ​ ​ ○ Hold for 60 forearms or go to barre (continued) seconds Back - drop knees or move to ​ barre ● Child’s Pose ● Side Body Stretch with Ball Gavin’s Song ● Forward Fold Flows Marc Broussard, Lauren Daigle ● Seated Stretch Side 1: Balance/Prenatal - work with 3:41 ​ ○ Spinal twist body’s range of movement ○ Thigh stretch ● Butterfly ● Seated Stretch Side 2: Balance/Prenatal - work with ​ ○ Spinal twist body’s range of movement New Wine ○ Thigh stretch Hillsong Worship 4:02 ● Figure 4 Stretch R/L Challenge - add spinal twist ​ Prenatal - stay seated in figure ​ 4 or butterfly stretch ● Corpse Pose Prenatal - can lay on side in ​ ○ Guided breathing later trimester, can rest in child’s pose or whatever is comfortable Come Thou Fount Penny and Sparrow ● Low Crouch 3:47 ● Forward Fold Prenatal - stay in a half lift if (will only use the beginning of ​ ● Side to Side Neck Stretch cannot fold forward this song) ● 3 Closing Breaths “Thank you for honoring your body and being true to you” .