Intermediate

Program 03

Strong Shoulders

flow & stamina · upper

50:0034 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Dead Bug

    Dead Bug

    6-8 each side

    1:10
  • 3
    Chest Curl Prep

    Chest Curl Prep

    5-8

    1:10
  • 4
    Hip Circles

    Hip Circles

    4-5 each direction, each side

    1:10
  • 5
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:10
  • 6
    Arm Circles

    Arm Circles

    6-8 each direction

    1:10

Workout

22 moves
  • 7
    Knee Open

    Knee Open

    6-8 each side

    2:10
  • 8
    Chest Lift

    Chest Lift

    8-10

    1:25
  • 9
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    2:10
  • 10
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:25
  • 11
    Static Abs

    Static Abs

    1:25
  • 12
    The Roll Up

    The Roll Up

    3-5

    1:25
  • 13
    Single Leg Kick

    Single Leg Kick

    5-8 each side

    2:10
  • 14
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:25
  • 15
    Cobra

    Cobra

    5-8

    1:25
  • 16
    Glute Squeeze

    Glute Squeeze

    8-10

    1:25
  • 17
    Swan Preparation

    Swan Preparation

    5-8

    1:25
  • 18
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    2:10
  • 19
    Side-Lying Static Abs

    Side-Lying Static Abs

    2:10
  • 20
    The Side Kick

    The Side Kick

    6-10 each side

    2:10
  • 21
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:10
  • 22
    Bird Dog

    Bird Dog

    6-8 each side

    2:10
  • 23
    Half Roll Down

    Half Roll Down

    6-8

    1:25
  • 24
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:25
  • 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
    The Push Up

    The Push Up

    3-5 push-ups, 2-3 cycles

    1:10
  • 28
    Neutral Bridge

    Neutral Bridge

    8-10

    1:25

Cool-down

6 moves
  • 29
    Supine Spinal Twist

    Supine Spinal Twist

    1:00
  • 30
    Figure-Four Stretch

    Figure-Four Stretch

    1:30
  • 31
    Sphinx

    Sphinx

    1:00
  • 32
    Chest Opener

    Chest Opener

    1:00
  • 33
    Saw Stretch

    Saw Stretch

    2-3 each side

    1:00
  • 34
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:35