Intermediate

Program 11

Open Strength

flow & stamina · upper

50:0035 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Chest Curl Prep

    Chest Curl Prep

    5-8

    1:10
  • 3
    Pelvic Curl

    Pelvic Curl

    5-8

    1:10
  • 4
    Cat-Cow

    Cat-Cow

    6-8 cycles

    1:10
  • 5
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:10
  • 6
    Arm Circles

    Arm Circles

    6-8 each direction

    1:10

Workout

23 moves
  • 7
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    2:05
  • 8
    The Roll Over

    The Roll Over

    3-6

    1:20
  • 9
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:20
  • 10
    The Roll Up

    The Roll Up

    3-5

    1:20
  • 11
    The Teaser

    The Teaser

    3-5

    1:20
  • 12
    The Corkscrew

    The Corkscrew

    3-5 each direction

    1:20
  • 13
    Knee Open

    Knee Open

    6-8 each side

    2:05
  • 14
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    2:00
  • 15
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    2:05
  • 16
    Swan Preparation

    Swan Preparation

    5-8

    1:20
  • 17
    Cobra

    Cobra

    5-8

    1:20
  • 18
    Double Leg Kick

    Double Leg Kick

    3-4 cycles

    1:20
  • 19
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    2:05
  • 20
    Side-Lying Static Abs

    Side-Lying Static Abs

    2:05
  • 21
    Bird Dog

    Bird Dog

    6-8 each side

    2:05
  • 22
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    1:05
  • 23
    Plank Preparation

    Plank Preparation

    20-40 second holds

    1:05
  • 24
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:20
  • 25
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:20
  • 26
    The Saw

    The Saw

    3-4 each side

    2:05
  • 27
    The Push Up

    The Push Up

    3-5 push-ups, 2-3 cycles

    1:05
  • 28
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:20
  • 29
    Neutral Bridge

    Neutral Bridge

    8-10

    1:20

Cool-down

6 moves
  • 30
    Supine Spinal Twist

    Supine Spinal Twist

    1:00
  • 31
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:30
  • 32
    Saw Stretch

    Saw Stretch

    2-3 each side

    1:00
  • 33
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1:30
  • 34
    Child's Pose

    Child's Pose

    1:00
  • 35
    Constructive Rest

    Constructive Rest

    1:10