2020: Q4 WARM UP: ENERGY Posture/Movement Modification Muscles Used Music Welcome / Introduction / Announcements Hakuna Matata - Hardwell Opening Stretch Radio Edit ● 3 Breaths R3HAB, Hardwell ● 2:45 Side Bend Stretch (L/R) ● Sumo squat for Cat/Cow ● Plie Squat twist stretch Aerobics Knees / Hips: Work ● ​ Reverse Lunge w/ smaller & higher up in twist (R) posture Quads, Hamstrings, ○ Challenge: Back / Instability: Do Glutes, Hips, Obliques, ​ Knee drive to not twist; do not take Abdominals arms knee drive option overhead Hamstrings, Back, ● Leg Swings Hamstring Treasured Soul - Chocolate Shoulders: Lower arms Shoulders, Calves Puma Remix dynamic stretch ​ (plyometric) Michael Calfan, Chocolate Puma ● Reverse Lunge w/ Knees / Hips: Work Quads, Hamstrings, 5:30 ​ twist (L) smaller & higher up in Glutes, Hips, Obliques, ○ Challenge: posture Abdominals Knee drive to Back / Instability: Do ​ arms not twist, do not take overhead knee drive option Quads, Hamstrings, ● Sumo Squat Rotation Knees / Hips: Work Glutes, Back Extensors, w/ Leg Extension ​ Smaller & Higher up in Triceps (press) squat Plank/Push-up Combo ● Alternating Wide Chest, Back, Fuego (R3HAB Remix) Push-up w/ gliders Back/Shoulders: take Abdominals Steven Malcolm, Shaggy, ○ ​ Challenge: posture to the barre R3HAB 2:53 add Pike w/ gliders in between push-ups Stretch ● Downdog→Forward Fold 2020: Q3 LEG WORK: POWER Posture/Movement Modification Muscles Used Music ● TRX Curtsey Lunge (R) ○ 1” Knees/Hips: turn Quads, Inner / Outer Switch ​ ○ LRM→ Point parallel into Horse Pose Thighs, Glutes, Hips, Will Smith Toe to side Shoulder: Take posture Biceps, Back 3:17 ​ ○ Challenge: to the barre Left back leg ○ Pulses ○ GFH ● Reverse Power Base ○ 1 inch Foot/Ankle: Lower Quads, Hamstrings, You Broke Up with Me - Remix ​ ○ Marches heels or turn into Claves Walker Hayes ○ Pulses incline chair at barre 3:09 ○ Challenge: Hands to Knee: Work higher in ​ heart for posture balance ○ GFH ● TRX Curtsey Lunge (L) Knees/Hips: turn Quads, Inner / Outer Tap In (feat. Post Malone, ​ ○ 1” parallel into Horse Pose Thighs, Glutes, Hips, DaBaby, Jack Harlow) ○ LRM→ Point Shoulder: Take posture Biceps, Back Post Malone, DaBaby, Jack ​ Toe to side to the barre Harlow ○ Challenge: 4:14 Left back leg ○ Pulses ○ GFH Stretch ● Heel to Seat w/ foot in TRX (R/L) *stretch for the last minute of ● Wide leg barre back the song* fold→push hips R/L for IT band stretch ● Plie hip opener 2020: Q3 COMBO WORK: FIRE Posture/Movement Modification Muscles Worked Music Weights: Face Up To The Sun ● Sumo Squat Good Mike Williams, Justin Mylo, Mornings w/ arms in Hips/Low Back: Work Hamstrings, Glutes, Sara Sangfelt ​ goal post higher in posture, not Back, Deltoids, 3:15 ○ Add oblique hinging forward as Trapezius, Obliques twist w/ knee much drive Shoulder: Lose the ​ ● Good Mornings→ weights hinge forward shoulder press→ stand tall shoulder press overhead ● Burpee Lunges w/ Hip/Knee: Work higher Quads, Hamstrings ​ Raise Em Up - Dance Remix Hammer Curl→ in lunge Rhomboids, Lats, Traps Alonestar, Rick Live, Ed Overhead Press Shoulder: Lower Triceps, Biceps, ​ Sheeran ○ Challenge: weights to shoulder Abdominals 2:53 Take hands height or ditch weights to ground ○ Add jump ● Chair Squat w/ Bicep Knee/Hip/Low Back: Quads, Glutes, Biceps Curl Work higher and/or more upright ● Plie Squat w/ Shoulders/Neck: do Quads, Glutes, Hips, ​ Taki Taki (feat, Cardi B) Overhead Tricep tricep work in tricep Triceps, Lats, DJ Snake, Selena Gomez, Extension kickbacks; Lower Shoulders, Obliques Ozuna, Cardi B ● Plie Side Lunges w/ weights in Lat Pulls 3:31 Single Arm Lat Pulls Hips/Knees: Work ​ R/L higher in Plie or go to base posture Stretch ● Shoulder stretch The Banjo Beat, Pt. 1 ● Wrist/Forearm Ricky Desktop stretch 1:12 ● Tricep overhead ● Dynamic chest / shoulder arm swings 2020: Q3 GLUTE WORK: CONTROL Posture/Movement Modification Muscles Worked Music ● Inverted Glute Bridge Knee/Hamstring/Low Gluteus Maximus, ○ 1” Back: place feet against Hamstrings, Low Back Blend ​ Netsky, Rudimental, Afronaut ○ Pulses w/ wood panel on wall OR Zu Right Leg take posture in 3:26 Lifted traditional Glute Bridge ○ Pulses w/ Left Leg Lifted ○ GFH ● Sumo Glute Bridge Knees/Hips: Walk feet Gluteus Medius, ​ Levitating (feat. DaBaby) ○ 1” closer together Minimus, Maximus, Dua Lipa, DaBaby ○ Smiley hip Low Back: lower hips Low Back ​ 3:23 presses (R/L) closer to mat ○ Knee pulses out ○ GFH ● Narrow Glute Bridge Knees: Walk feet wider Gluteus Maximus, ​ Alright (feat. Trippie Redd & ○ LRM Low Back: lower hips Inner/Outer Thigh, ​ Preme) ○ Pulses closer to mat Pelvic Floor, Low Back Wiz Khalifa, Preme, Triple Red ○ LRM 2:58 ○ Pulses ○ GFP (Grand Finale Pulse) Stretch ● Happy Baby →Karate All About You Baby Hamstring Leon Bridges, Lucky Daye stretch 3:00 2020: Q3 CORE WORK: CONNECT Posture/Movement Modification Muscles Worked Music **song continued from stretch** Core Blast: All About You Plank w/ Weighted Cross Shoulder/Wrist/Back: Transverse Abdominis, Leon Bridges, Lucky Daye ​ 3:00 Body Pulls; ball between Keep knees on the mat Rectus Abdominis, thighs or take Plank at Barre Obliques, Erector ​ Spinae & Multifidus, Shoulders ● TRX Leg Lower Prenatal: seated Transverse Abdominis, ​ Combo scoops Rectus Abdominis, Where Are U Now ○ Alternate R/L Low Back/Hips: work Psoas Vidya Vox ​ 4:09 leg lower→ higher, not lowering Double Leg legs towards ground as Lower much; place ball under hips ● TRX Forearm Roll Transverse Abdominis, out→ Chest Fly Shoulder: work Rectus Abdominis, ​ smaller; plank at barre Erector Spinae, Back, Chest, Shoulders Who Am I (feat. Elle King) NEEDTOBREATHE, Elle King 3:22 ● Russian Twist w/ Rectus Abdominis, Marches Low Back: place ball Transverse Abdominis, ​ ○ Challenge: behind back for Internal & External lift legs in support Obliques, Hip Flexors boat pose Hip: ditch marches and marches to ​ sit criss cross or extend add more legs straight weight to core 2020: Q3 YOGA FLOW: BREATHE Posture/Movement Modification Muscles Worked Music Exile (feat. Bon Iver) Plank Wrist: work on Erector spinae, Rectus Taylor Swift, Bon Iver ​ ​ ● abdominis, Transverse 4:46 60 second hold forearms ​ ​ Shoulders/Back/ abdominis, Shoulders ​ ● Child’s Pose→Thread Prenatal: Lower knees ​ the needle shoulder or take plank standing stretch (L/R) at the barre ● Puppy pose chest Chest, hips, shoulders, stretch upper and lower back Spinal Flow: Cat/cows→Tail ​ wags side body stretch ● Downdog→3-legged Quads, Hamstrings, dog→Hip Opener: Hip: use ball under hip Hips, shoulders, ​ ​ Dreams Pigeon (repeat in pigeon stretch obliques, inner thighs, Pentatonix sequence R/L) groin 2:58 ● Low Crouch→ Garland Pose (hip ​ opener)→ Forward ​ fold→Pop heel and lower back, hamstrings, ​ walk hands R/L for IT calf muscles band stretch→ Roll up July Noah Cyrus ● Neck Stretch 2:36 ● 3 Closing Breathes “Thank you for honoring your body, and being true to you” .