2016: Q1 WARM-UP FEEL: ENERGY POSTURE MODIFICATION MUSIC Opening Stretch Move for Me (Santiago & Bushido ● base posture Dub) ○ three opening breaths Kaskade & DeadMaud5 ○ step wide for cat/cows (5:16) ○ sumo squat twist (R/L) Aerobics ● side steps ○ 3 levels (low/middle/high) - 30 seconds each ● side squats Work higher and at shoulder ○ press palms back (1 height minute) ○ reach arms overhead (1 minute) ● Running man (R/L) 1 minute each side ○ Challenge: hip opener Things Can Only Get Better-Landis knee circle Remix Cedric Gervals & Howard Jones (4:58) Core Blast ● Wide push-up 1 inch ● Spiderman lifts ● Downward dog Take a plank Stretch ● Barre back fold/downward dog ● Roll up 2016: Q1 LEG WORK FEEL: POWER POSTURE MODIFICATION MUSIC ● Plie Squats (profile right side) hip/knee: higher squat Problem ○ 1-inch Ariana Grande & Iggy Azalea ○ Large range (3:13) ■ Add arms ○ Alternating heel raises ○ Grand finale: HOLD ● Powerbase ○ 1-inch ○ Hold Ankle discomfort: lower heels and GDFR (feat. Sage the Gemini & ■ Add ham work in chair squat Lookas) curls 10-15 Flo Rida, Lookas, Sage the Gemini each side Hip: underhand grip and pull (3:10) ○ Grand finale: HOLD bodyweight away from standing leg, lift out of hip ● Plie Squats (profile left side) ○ 1-inch ○ Large range ■ Add arms Cheerleader Felix Jaehn Remix Radio ○ Alternating heel Edit raises OMI ○ Grand finale: HOLD (3:00) ● Stretch: ○ Heel to seat ○ Triangle ○ Calf stretch Let Me Think About It Ida Corr, Fedde Le Grand (2:31) 2016: Q1 COMBO WORK FEEL: FIRE POSTURE MODIFICATION MUSIC TRX: ● Chest press w/ mountain Difficulty: step toward/away from Run the World (Girls) climbers wall Beyonce ● Tricep Extension (3:56) ● Horse pose to reverse leg lift Knees: work higher ○ Grand finale: Warrior Get Dirty (feat. Wyclef Jean) III - pulses (R/L) Balance: too difficult with TRX? Take Xenia Ghall, Wyclef Jean it to the barre (4:34) Low back: lower lifted leg towards the ground ● Low rows ● Side punch oblique twist (R/L) Release ○ Option to combine Timberland & Justin Timberlake (3:25) 2016: Q1 GLUTE WORK FEEL: CONTROL POSTURE MODIFICATION MUSIC ● Standing angle glute work Low back: don’t lift leg as high or Bootylicious (side one) hinge forward at the waist Destiny’s Child ○ 1 inch bend/extend (3:27) ○ Large range Hip: underhand grip the barre and movement pull away from standing leg ○ Grand finale: HOLD ● Standing angle glute work (side two) ○ 1 inch bend/extend ○ Large range Hold Me Up movement Conrad Sewell ○ Grand finale: HOLD (3:26) Figure four stretch ****GO GET MATS DURING STRETCH**** ● Sumo Glute Bridge ○ Full range ○ Pulses Knee: work in a sumo glute bridge ○ Repeat ○ Grand finale: HOLD Low back: work with seat closer to Time of Our Lives mat Pitbull, Ne-yo (3:49) Stretch: hug knees 2016: Q1 CORE WORK FEEL: CONNECT POSTURE MODIFICATION MUSIC Core Blast Tabletop hold Royals Lorde (3:10) ● Knee windmills Hip: relax lower leg ○ Challenge: pilates bikes Neck (for pilates bikes): go back to Sorry windmills Justin Bieber (3:20) ● Single leg drops Low back: place ball under hips ○ Add arms above ○ Option: drop opposite arm as leg lowers Hello Adele (4:55) ****SONG CONTINUES TO YOGA FLOW SECTION**** Pregnant or back: stay in modified ● Modified scoops to pilates scoops full body rolls 2016: Q1 YOGA FLOW FEEL: BREATHE POSTURE MODIFICATION MUSIC ● Plank (60 seconds) Shoulder: Plank at the barre ****Hello Adele (4:55) ● Downward dog/childs pose Low back: stay in low cobra ● Vinyasa flow (3-5) ○ cobra ○ updog ● Pigeon (R/L) Hold yourself up with hands pressing into the ground. Place ball under hip to keep them level. ● Corpse Pose (relax 1 minute City w/ eyes closed) Sara Barielles ○ Roll over to fetal (4:33) ● Low crouch ○ Forward fold/rag doll ○ IT band stretch ● Roll up ● 3 closing breaths A Thousand Years Christina Perri (4:45) ***extra song*** .