Intermediate

Program 10

Grounded Power

flow & stamina · lower

50:0035 moves

Warm-up

6 moves

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

Workout

23 moves

7
Straight Leg Lift
6-8 each side
1:55
8
The Roll Over
3-6
1:15
9
Hundred Preparation
40-60 beats
1:15
10
The Roll Up
3-5
1:15
11
The Teaser
3-5
1:15
12
The Corkscrew
3-5 each direction
1:15
13
Knee Open
6-8 each side
1:55
14
The Hundred
100 beats (10 breath cycles)
1:50
15
Prone Leg Lift
8-10 each side
1:55
16
Double Leg Kick
3-4 cycles
1:15
17
Glute Squeeze
8-10
1:15
18
Single Leg Kick
5-8 each side
1:55
19
Prone Leg Curl
8-10 each side
1:15
20
Side Leg Lift
8-10 each side
1:55
21
The Side Kick
6-10 each side
1:55
22
Side-Lying Static Abs
1:55
23
Bird Dog
6-8 each side
1:55
24
Leg Pull Front
3-5 each side
1:05
25
Rolling Like a Ball
6-10 rolls
1:15
26
Side Kick Kneeling
5-8 each side
1:55
27
The Shoulder Bridge
3-5 kicks each side
1:15
28
Single Leg Bridge
5-6 each side
1:55
29
Neutral Bridge
8-10
1:15

Cool-down

6 moves

30
Supine Spinal Twist
1:00
31
Seated Spine Twist Hold
1:30
32
Saw Stretch
2-3 each side
1:00
33
Kneeling Hip Flexor Stretch
1:30
34
Child's Pose
1:00
35
Constructive Rest
1:10