Intermediate

Program 14

Leg Drive

flow & stamina · lower

50:0036 moves

Warm-up

6 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:10
  • 2
    Pelvic Tilt

    Pelvic Tilt

    6-8

    1:10
  • 3
    Chest Curl Prep

    Chest Curl Prep

    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

24 moves
  • 7
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:15
  • 8
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    1:50
  • 9
    The Roll Over

    The Roll Over

    3-6

    1:15
  • 10
    The Roll Up

    The Roll Up

    3-5

    1:15
  • 11
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:15
  • 12
    The Teaser

    The Teaser

    3-5

    1:15
  • 13
    The Corkscrew

    The Corkscrew

    3-5 each direction

    1:15
  • 14
    Knee Open

    Knee Open

    6-8 each side

    1:50
  • 15
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    1:45
  • 16
    Prone Leg Lift

    Prone Leg Lift

    8-10 each side

    1:50
  • 17
    Double Leg Kick

    Double Leg Kick

    3-4 cycles

    1:15
  • 18
    Glute Squeeze

    Glute Squeeze

    8-10

    1:15
  • 19
    Single Leg Kick

    Single Leg Kick

    5-8 each side

    1:50
  • 20
    Prone Leg Curl

    Prone Leg Curl

    8-10 each side

    1:15
  • 21
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    1:50
  • 22
    The Side Kick

    The Side Kick

    6-10 each side

    1:50
  • 23
    Side-Lying Static Abs

    Side-Lying Static Abs

    1:50
  • 24
    Bird Dog

    Bird Dog

    6-8 each side

    1:50
  • 25
    Leg Pull Front

    Leg Pull Front

    3-5 each side

    1:00
  • 26
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:15
  • 27
    Side Kick Kneeling

    Side Kick Kneeling

    5-8 each side

    1:50
  • 28
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:15
  • 29
    Single Leg Bridge

    Single Leg Bridge

    5-6 each side

    1:50
  • 30
    Neutral Bridge

    Neutral Bridge

    8-10

    1:15

Cool-down

6 moves
  • 31
    Supine Spinal Twist

    Supine Spinal Twist

    1:00
  • 32
    Seated Spine Twist Hold

    Seated Spine Twist Hold

    1:30
  • 33
    Saw Stretch

    Saw Stretch

    2-3 each side

    1:00
  • 34
    Kneeling Hip Flexor Stretch

    Kneeling Hip Flexor Stretch

    1:30
  • 35
    Child's Pose

    Child's Pose

    1:00
  • 36
    Constructive Rest

    Constructive Rest

    0:55