Beginner

Program 03

Open Shoulders

foundations & control · upper

50:0032 moves

Warm-up

6 moves

1
Lateral Rib Breathing
1:10
2
Pelvic Curl
5-8
1:10
3
Chest Curl Prep
5-8
1:10
4
Cat-Cow
6-8 cycles
1:10
5
Spine Twist Prep
4-6 each side
1:10
6
Standing Roll-Down
3-5
1:10

Workout

20 moves

7
Single Leg Stretch
5-10 each side
1:35
8
Knee Open
6-8 each side
2:20
9
Static Abs
1:35
10
Hundred Preparation
40-60 beats
1:35
11
Chest Lift
8-10
1:35
12
Straight Leg Lift
6-8 each side
2:20
13
Swan Preparation
5-8
1:35
14
Single Leg Kick
5-8 each side
2:20
15
Swimming
20-30 seconds (2-3 breath cycles)
1:35
16
Prone Leg Curl
8-10 each side
1:35
17
Cobra
5-8
1:35
18
The Side Kick
6-10 each side
2:20
19
Bow and Arrow
5-6 each side
1:35
20
The Spine Twist
3-5 each side
2:20
21
Half Roll Down
6-8
1:35
22
The Seal
6-8 rolls
1:35
23
Rolling Like a Ball
6-10 rolls
1:35
24
The Shoulder Bridge
3-5 kicks each side
1:35
25
Neutral Bridge
8-10
1:35
26
Single Leg Bridge
5-6 each side
2:20

Cool-down

6 moves

27
Figure-Four Stretch
1:20
28
Seated Spine Twist Hold
1:20
29
Chest Opener
0:55
30
Mermaid
2-3 each side
1:20
31
Kneeling Hip Flexor Stretch
1:20
32
Child's Pose
0:35