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Program 09

Deep Power

power & precision · core

50:0037 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Knee Sways

    Knee Sways

    5-6 each side

    1:10
  • 3
    Dead Bug

    Dead Bug

    6-8 each side

    1:10
  • 4
    Spine Twist Prep

    Spine Twist Prep

    4-6 each side

    1:10
  • 5
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:10
  • 6
    Arm Circles

    Arm Circles

    6-8 each direction

    1:10

Workout

25 moves
  • 7
    The Jack Knife

    The Jack Knife

    3-5

    1:15
  • 8
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:15
  • 9
    Knee Open

    Knee Open

    6-8 each side

    1:55
  • 10
    Double Leg Stretch

    Double Leg Stretch

    5-10

    1:15
  • 11
    The Neck Pull

    The Neck Pull

    3-5

    1:15
  • 12
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:55
  • 13
    Static Abs

    Static Abs

    1:15
  • 14
    The Corkscrew

    The Corkscrew

    3-5 each direction

    1:15
  • 15
    The Bicycle

    The Bicycle

    3-5 each direction

    1:15
  • 16
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    1:50
  • 17
    The Rocking

    The Rocking

    5-8 rocks

    1:15
  • 18
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    1:55
  • 19
    Glute Squeeze

    Glute Squeeze

    8-10

    1:15
  • 20
    Side-Lying Static Abs

    Side-Lying Static Abs

    1:55
  • 21
    The Side Kick

    The Side Kick

    6-10 each side

    1:55
  • 22
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:00
  • 23
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    1:00
  • 24
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:55
  • 25
    Side Kick Kneeling

    Side Kick Kneeling

    5-8 each side

    1:55
  • 26
    Spine Stretch

    Spine Stretch

    3-5

    1:15
  • 27
    The Boomerang

    The Boomerang

    3-4

    1:15
  • 28
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:15
  • 29
    Leg Pull Back

    Leg Pull Back

    3-5 each side

    1:00
  • 30
    The Push Up

    The Push Up

    3-5 push-ups, 2-3 cycles

    1:00
  • 31
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    1:55

Cool-down

6 moves
  • 32
    Figure-Four Stretch

    Figure-Four Stretch

    1:30
  • 33
    Supine Spinal Twist

    Supine Spinal Twist

    1:00
  • 34
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:30
  • 35
    Chest Opener

    Chest Opener

    1:00
  • 36
    Child's Pose

    Child's Pose

    1:00
  • 37
    Constructive Rest

    Constructive Rest

    0:50