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Program 11

Open Force

power & precision · upper

50:0037 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Chest Curl Prep

    Chest Curl Prep

    5-8

    1:10
  • 3
    Pelvic Tilt

    Pelvic Tilt

    6-8

    1:10
  • 4
    Knee Sways

    Knee Sways

    5-6 each side

    1:10
  • 5
    Pelvic Curl

    Pelvic Curl

    5-8

    1:10
  • 6
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:10

Workout

25 moves
  • 7
    Chest Lift

    Chest Lift

    8-10

    1:20
  • 8
    The Jack Knife

    The Jack Knife

    3-5

    1:20
  • 9
    The Corkscrew

    The Corkscrew

    3-5 each direction

    1:20
  • 10
    Double Leg Stretch

    Double Leg Stretch

    5-10

    1:20
  • 11
    The Roll Up

    The Roll Up

    3-5

    1:20
  • 12
    Static Abs

    Static Abs

    1:20
  • 13
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    1:55
  • 14
    The Teaser

    The Teaser

    3-5

    1:20
  • 15
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    2:00
  • 16
    Double Leg Kick

    Double Leg Kick

    3-4 cycles

    1:20
  • 17
    Swan Preparation

    Swan Preparation

    5-8

    1:20
  • 18
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:20
  • 19
    Cobra

    Cobra

    5-8

    1:20
  • 20
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    2:00
  • 21
    Side-Lying Static Abs

    Side-Lying Static Abs

    2:00
  • 22
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    1:05
  • 23
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:05
  • 24
    Bird Dog

    Bird Dog

    6-8 each side

    2:00
  • 25
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:20
  • 26
    Side Kick Kneeling

    Side Kick Kneeling

    5-8 each side

    2:00
  • 27
    The Boomerang

    The Boomerang

    3-4

    1:20
  • 28
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:20
  • 29
    The Hip Twist

    The Hip Twist

    3-4 each direction

    1:20
  • 30
    Open Leg Rocker

    Open Leg Rocker

    4-6

    1:20
  • 31
    The Push Up

    The Push Up

    3-5 push-ups, 2-3 cycles

    1:05

Cool-down

6 moves
  • 32
    Figure-Four Stretch

    Figure-Four Stretch

    1:30
  • 33
    Chest Opener

    Chest Opener

    1:00
  • 34
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:30
  • 35
    Saw Stretch

    Saw Stretch

    2-3 each side

    1:00
  • 36
    Child's Pose

    Child's Pose

    1:00
  • 37
    Constructive Rest

    Constructive Rest

    0:30