Equipment Required
Yoga Mat
Yoga Block
Workout Breakdown
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Warm Up
Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Standing Arm Circles
Tips:
- Keep core engaged and use your breath throughout movement
- 8 reps per arm
Exercise 2/4
6 Single Arm Serratus Slides w/ Rotation
Tips:
- Press against wall slightly with forearm
- Entire forearm stays on wall throughout entire movement
- 6 reps per side
Exercise 3/4
8 Sidelying Thoracic Rotations
Tips:
- Use breathe throughout movement
- Arm reaches the entire time
- 8 reps per side
Exercise 4/4
12 Standing Spinal Waves
Tips:
- Create as big of a "wave" as you can with your spine
- This movement is a great way to warm up the spine and back muscles!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
6 Single Leg Down Dog to Single Leg Plank
Tips:
- Keep hips tucked under and push away from floor
- Push heel into ground during down dog
- Perform 8 reps per leg
Exercise 2/4
5 Single Leg Pushups
Tips:
- Perform 5 reps per leg
Exercise 3/4
8 Single Leg Plank w/ Leg Circles
Tips:
- Keep hips tucked under and push away from the floor
- Perform 8 circles per leg
Exercise 4/4
8 Floor Angels
Tips:
- Keep back on floor the entire time, not allowing any arch
- Keep shoulders down throughout movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Forearm Plank w/ Alternating Low Back Taps
Tips:
- Knees are only slightly elevated off the floor
- Push away from floor with palms
- Aim for full range of motion with every rep, thinking of connecting top of the head to the tailbone
- Cat, then cow = 1 rep
Exercise 2/4
Single Arm Bear ISO Hold (0:20)
Tips:
- Tuck hips under and push away from floor
- Keep hips parallel to floor during ISO
- Hold for 20 seconds
Exercise 3/4
8 Bear w/ Knee Taps
Tips:
- Try to avoid rocking side to side during this movement. Engage the core and stay stable!
- Perform 8 reps per side
Exercise 4/4
10 Prone Y Raise
Tips:
- Keep shoulders down and think about arms reaching out and up with every rep
- Try not to let the elbows bend in this movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
30 Low Chatty Pulse
Tips:
- Keep hips tucked under
- Try to stay low during pulses
Exercise 2/2
8 Prone Alternating Limb Raise
Tips:
- Think "out" and "up" with every rep, feeling the energy in the lifted limbs (i.e. keep spine long and don't "crunch")
- Perform 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
