Intermediate

Program 22

Powerhouse Legs

flow & stamina · lower

50:0035 moves

Warm-up

5 moves

1
Lateral Rib Breathing
1:25
2
Pelvic Curl
5-8
1:25
3
Hip Circles
4-5 each direction, each side
1:25
4
Neck Half-Circles
3-4 each direction
1:25
5
Standing Roll-Down
3-5
1:25

Workout

25 moves

6
One Leg Circle
5 each direction, each leg
1:45
7
Straight Leg Lift
6-8 each side
1:45
8
The Hundred
100 beats (10 breath cycles)
1:40
9
Hundred Preparation
40-60 beats
1:10
10
The Teaser
3-5
1:10
11
Knee Lift
6-8 each side
1:45
12
Knee Open
6-8 each side
1:45
13
Prone Leg Lift
8-10 each side
1:45
14
Swimming
20-30 seconds (2-3 breath cycles)
1:10
15
Swan Preparation
5-8
1:10
16
Single Leg Kick
5-8 each side
1:45
17
Prone Leg Curl
8-10 each side
1:10
18
Glute Squeeze
8-10
1:10
19
Side Leg Lift
8-10 each side
1:45
20
The Side Kick
6-10 each side
1:45
21
Side-Lying Static Abs
1:45
22
The Spine Twist
3-5 each side
1:45
23
Spine Stretch
3-5
1:10
24
Leg Pull Back
3-5 each side
0:55
25
Side Kick Kneeling
5-8 each side
1:45
26
Bow and Arrow
5-6 each side
1:10
27
Rolling Like a Ball
6-10 rolls
1:10
28
Single Leg Bridge
5-6 each side
1:45
29
Neutral Bridge
8-10
1:10
30
The Shoulder Bridge
3-5 kicks each side
1:10

Cool-down

5 moves

31
Figure-Four Stretch
1:35
32
Hamstring Stretch
1:35
33
Mermaid
2-3 each side
1:35
34
Child's Pose
1:05
35
Constructive Rest
0:40