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Program 28

Flawless Flow

power & precision · full

50:0038 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

28 moves
  • 6
    The Roll Up

    The Roll Up

    3-5

    1:05
  • 7
    Control Balance

    Control Balance

    3-5 switches

    1:05
  • 8
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:05
  • 9
    Knee Lift

    Knee Lift

    6-8 each side

    1:40
  • 10
    The Bicycle

    The Bicycle

    3-5 each direction

    1:05
  • 11
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:40
  • 12
    Chest Lift

    Chest Lift

    8-10

    1:05
  • 13
    The Neck Pull

    The Neck Pull

    3-5

    1:05
  • 14
    The Scissors

    The Scissors

    4-6 switches

    1:05
  • 15
    Knee Open

    Knee Open

    6-8 each side

    1:40
  • 16
    Swan Dive

    Swan Dive

    5-8

    1:05
  • 17
    Swan Preparation

    Swan Preparation

    5-8

    1:05
  • 18
    Double Leg Kick

    Double Leg Kick

    3-4 cycles

    1:05
  • 19
    Single Leg Kick

    Single Leg Kick

    5-8 each side

    1:40
  • 20
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:05
  • 21
    The Rocking

    The Rocking

    5-8 rocks

    1:05
  • 22
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    1:40
  • 23
    The Side Kick

    The Side Kick

    6-10 each side

    1:40
  • 24
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    0:55
  • 25
    Bird Dog

    Bird Dog

    6-8 each side

    1:40
  • 26
    Plank Preparation

    Plank Preparation

    20-40 second holds

    0:55
  • 27
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:40
  • 28
    The Side Bend

    The Side Bend

    3-5 each side

    0:55
  • 29
    The Boomerang

    The Boomerang

    3-4

    1:05
  • 30
    The Saw

    The Saw

    3-4 each side

    1:40
  • 31
    Leg Pull Back

    Leg Pull Back

    3-5 each side

    0:55
  • 32
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    1:40
  • 33
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:05

Cool-down

5 moves
  • 34
    Supine Spinal Twist

    Supine Spinal Twist

    1:10
  • 35
    Figure-Four Stretch

    Figure-Four Stretch

    1:45
  • 36
    Sphinx

    Sphinx

    1:10
  • 37
    Mermaid

    Mermaid

    2-3 each side

    1:45
  • 38
    Child's Pose

    Child's Pose

    1:35