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Program 21

Absolute Center

power & precision · core

50:0037 moves

Warm-up

5 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:25
  • 2
    Pelvic Tilt

    Pelvic Tilt

    6-8

    1:25
  • 3
    Dead Bug

    Dead Bug

    6-8 each side

    1:25
  • 4
    Cat-Cow

    Cat-Cow

    6-8 cycles

    1:25
  • 5
    Spine Twist Prep

    Spine Twist Prep

    4-6 each side

    1:25

Workout

27 moves
  • 6
    Control Balance

    Control Balance

    3-5 switches

    1:10
  • 7
    The Roll Up

    The Roll Up

    3-5

    1:10
  • 8
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:10
  • 9
    Knee Lift

    Knee Lift

    6-8 each side

    1:45
  • 10
    The Bicycle

    The Bicycle

    3-5 each direction

    1:10
  • 11
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:10
  • 12
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:45
  • 13
    Chest Lift

    Chest Lift

    8-10

    1:10
  • 14
    The Neck Pull

    The Neck Pull

    3-5

    1:10
  • 15
    The Scissors

    The Scissors

    4-6 switches

    1:10
  • 16
    Glute Squeeze

    Glute Squeeze

    8-10

    1:10
  • 17
    Single Leg Kick

    Single Leg Kick

    5-8 each side

    1:45
  • 18
    The Rocking

    The Rocking

    5-8 rocks

    1:10
  • 19
    Cobra

    Cobra

    5-8

    1:10
  • 20
    Swan Dive

    Swan Dive

    5-8

    1:10
  • 21
    Swan Preparation

    Swan Preparation

    5-8

    1:10
  • 22
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    1:45
  • 23
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    1:45
  • 24
    The Side Kick

    The Side Kick

    6-10 each side

    1:45
  • 25
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    0:55
  • 26
    Spine Stretch

    Spine Stretch

    3-5

    1:10
  • 27
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:45
  • 28
    The Hip Twist

    The Hip Twist

    3-4 each direction

    1:10
  • 29
    The Boomerang

    The Boomerang

    3-4

    1:10
  • 30
    The Saw

    The Saw

    3-4 each side

    1:45
  • 31
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    1:45
  • 32
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:10

Cool-down

5 moves
  • 33
    Supine Spinal Twist

    Supine Spinal Twist

    1:10
  • 34
    Figure-Four Stretch

    Figure-Four Stretch

    1:45
  • 35
    Saw Stretch

    Saw Stretch

    2-3 each side

    1:10
  • 36
    Mermaid

    Mermaid

    2-3 each side

    1:45
  • 37
    Child's Pose

    Child's Pose

    0:35