2016 Q2 WARM-UP FEEL: ENERGY POSTURE MODIFICATION MUSIC Opening Stretch Rock Your Body - Sander ● base posture Kleinenberg’s Just In The Club Mix ○ three opening Justin Timerlake, Sander Kleinenberg breaths 9:43 ○ Side stretch ○ step wide for cat/cows ○ sumo squat twist (R/L) Aerobics Shoulder - find a high row ​ ● Marches Hip - work smaller and lower ○ Add lat pull ○ Add twist ● Standing oblique twist side one Low back - no twist just face forward ​ ● Marches ○ Add lat pull ○ Add twist ● Standing oblique twist side two Shoulders - hands in front ​ ● Chair squat Hips/knees/low back - not sitting as ​ ○ Add arm lift low ○ Add alternating Low back - not lifting leg as high ​ reverse leg lift Can take it to barre or lower knees to Core Blast floor ● Wide arm 4-count negative push-up ● Pulses at lowest catching point Stretch ● Barre back fold/downward dog ● Roll up 2016 Q2 LEG WORK FEEL: POWER POSTURE MODIFICATION MUSIC ● Crescent lunge (side one) Low back/knees - hinge forward or Where Have You Been ​ ○ 1-inch movement of stand tall Rihanna knee (soften and Hip - scoot back foot in and work 4:03 ​ reach) higher ○ Large range knee drives ○ Warrior 2 ■ Pulse w/ lifted front heel Danza Kuduro (Original Mix) Don Lore V, Lucenzo ● Crescent lunge (side two) 3:14 ○ 1-inch movement of knee (soften and reach) ○ Large range knee drives ○ Warrior 2 ■ Pulse w/ lifted front heel ● Power Diamond Skiers Hips - unclick heels/go to power base Black Widow ​ o 1 inch movement Ankles - lower heels Iggy Azalea, Rita Ora ​ o Knee Pulses out 3:29 o Grand Finale: HOLD ● Stretch L.A.Love (lala) o Heel to seat Fergie o Triangle 3:13 2016 Q2 COMBO WORK FEEL: FIRE POSTURE MODIFICATION MUSIC TRX: L.A.Love (lala) ● Low row (8-10) Difficulty - step toward/away from Fergie ​ ○ Start in kickstand wall or use kickstand (3:12) ● “W”row (8-10) Shoulders - stay at low row ​ ● Combine exercises ○ Alternating low row and “W” row ● Pistol Squat side one(4-6) Hip flexor/balance - tap toe to floor Uptown Funk ​ ● Single Leg Deadlift side one during pistol Mark Ronson, Bruno Mars ○ Combine exercises Low back - don’t lift leg as high or (4:29) ​ ○ Warrior III Hold work up higher ● Pistol Squat side one(4-6) ● Single Leg Deadlift side one ○ Combine exercises ○ Warrior III Hold ** GO GET MATS *** Weights Something Just Like This - Don Diablo ● Biceps Trays Remix ○ On knees w/ ball The Chainsmokers, Coldplay, Don between ankles Diablo ○ Add full range Shoulder - lower arms/weights (3:51) ​ tapping seat to ball Knee - work standing ​ ● Triceps rotations Low back - work more upright; ​ ○ On knees w/ ball engage core between ankles Stretch: Shoulder stretch Tricep overhead stretch Chest opener stretch (lace hands) *stretch into glute song. Start song over if needed* 2016 Q2 GLUTE WORK FEEL: CONTROL POSTURE MODIFICATION MUSIC ● All Fours side one Shoulders - come to forearms or Don’t Wake Me Up ​ ○ Leg extended - soften work at the barre/prone Chris Brown and reach (3:42) ○ Ham curl w/ foot flexed ○ Heel presses w/ foot flexed ○ Grand Finale Hold *Quick stretch in child’s pose* Dark Horse ● All Fours side two Shoulders - come to forearms or Katy Perry, Juicy J ​ ○ Leg extended - soften work at the barre/prone (3:35) and reach ○ Ham curl w/ foot flexed ○ Heel presses w/ foot flexed ○ Grand Finale Hold *Quick stretch in child’s pose* ● Diamond Glute Bridge Low back - lower hips down Booty ​ ○ Full range lift Knees/hips - working smaller and Jennifer Lopez, Pitbull ​ ○ Pulses knees higher (3:23) ○ Full range knees - in and out ○ Grand Finale Hold Stretch: ● Happy Baby Stretch ● Hug Knees **stretch into core work song** 2016 Q2 CORE WORK FEEL: CONNECT POSTURE MODIFICATION MUSIC ● Core Blast: Boat pose Low back - tap toes down to the mat Fight Song ​ Rachel Platten (3:24) ● Mini crunches w/ straps Low back - place ball behind back ​ ○ Quick stretch: Hug Neck discomfort/strain - remove ball ​ knees into stretch or and do scoops pike stretch ● Reverse Marches Low back - traditional marches Should’ve Been Us - Lost Kings Remix ​ ​ ​ ○ Start with feet on Tori Kelly ground (traditional (3:13) marches) **quick full body stretch** ● Oblique Hip Dips Low back/knees/elbows - take it to Ghost- Lost kings remix ​ the barre Halsey (3:09) 2016 Q2 YOGA FLOW FEEL: BREATHE POSTURE MODIFICATION MUSIC ● Plank (60 sec) Forearms or at the barre Monster/Wake Me up Acoustic Megan Davies ● Child’s pose/barre back fold (3:26) ○ Arm reaching under shoulder (R/L) ● Cat/Cows ● Downward dog/barre back fold ○ Runner’s Lunge side one ○ Pigeon stretch side one Lower back knee to mat ● Downward dog/barre back Your Song fold Ellie Goulding ○ Runner’s lunge side (3:10) two ○ Pigeon stretch side two Lower back knee to mat ● Rolling onto seat keeping right leg extended ○ Reaching towards right foot w/ heart lifted towards ceiling If at barre, come down to the mat ○ Squaring up to leg and holding foot ● Butterfly stretch ● Extend left leg ○ Reaching towards left foot w/ heart lifted Bloom-Bonus Track towards ceiling Work higher The Paper Kites ○ Squaring up to leg (3:30) and holding foot ● Low Crouch ○ Forward Fold/Rag Doll ● Neck Stretch ○ Drop shoulder to ear flexing opposite wrist (R/L) ● 3 closing breaths “Thank you for honoring your body today and being true to you” .