Beginner

Program 11

Lift & Lengthen

foundations & control · upper

50:0033 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
    Chest Curl Prep

    Chest Curl Prep

    5-8

    1:10
  • 4
    Pelvic Curl

    Pelvic Curl

    5-8

    1:10
  • 5
    Cat-Cow

    Cat-Cow

    6-8 cycles

    1:10
  • 6
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:10

Workout

21 moves
  • 7
    The Roll Up

    The Roll Up

    3-5

    1:25
  • 8
    Knee Lift

    Knee Lift

    6-8 each side

    2:10
  • 9
    Chest Lift with Rotation

    Chest Lift with Rotation

    6-8 each side

    1:25
  • 10
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    2:10
  • 11
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:25
  • 12
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:25
  • 13
    Glute Squeeze

    Glute Squeeze

    8-10

    1:25
  • 14
    Swan Preparation

    Swan Preparation

    5-8

    1:25
  • 15
    Cobra

    Cobra

    5-8

    1:25
  • 16
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    2:10
  • 17
    Single Leg Kick

    Single Leg Kick

    5-8 each side

    2:10
  • 18
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:25
  • 19
    Side-Lying Static Abs

    Side-Lying Static Abs

    2:10
  • 20
    Side Lift

    Side Lift

    6-8 each side

    2:10
  • 21
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    2:10
  • 22
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:10
  • 23
    Spine Stretch

    Spine Stretch

    3-5

    1:25
  • 24
    The Spine Twist

    The Spine Twist

    3-5 each side

    2:10
  • 25
    The Seal

    The Seal

    6-8 rolls

    1:25
  • 26
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:25
  • 27
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:25

Cool-down

6 moves
  • 28
    Supine Spinal Twist

    Supine Spinal Twist

    0:55
  • 29
    Hamstring Stretch

    Hamstring Stretch

    1:20
  • 30
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:20
  • 31
    Mermaid

    Mermaid

    2-3 each side

    1:20
  • 32
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1:20
  • 33
    Constructive Rest

    Constructive Rest

    1:15