Intermediate

Program 27

Shoulder Command

flow & stamina · upper

50:0036 moves

Warm-up

5 moves
  • 1
    Lateral Rib Breathing

    Lateral Rib Breathing

    1:25
  • 2
    Pelvic Curl

    Pelvic Curl

    5-8

    1:25
  • 3
    Hip Circles

    Hip Circles

    4-5 each direction, each side

    1:25
  • 4
    Neck Half-Circles

    Neck Half-Circles

    3-4 each direction

    1:25
  • 5
    Standing Roll-Down

    Standing Roll-Down

    3-5

    1:25

Workout

26 moves
  • 6
    Single Leg Stretch

    Single Leg Stretch

    5-10 each side

    1:10
  • 7
    One Leg Circle

    One Leg Circle

    5 each direction, each leg

    1:45
  • 8
    Straight Leg Lift

    Straight Leg Lift

    6-8 each side

    1:45
  • 9
    The Hundred

    The Hundred

    100 beats (10 breath cycles)

    1:45
  • 10
    Hundred Preparation

    Hundred Preparation

    40-60 beats

    1:10
  • 11
    Chest Lift

    Chest Lift

    8-10

    1:10
  • 12
    The Teaser

    The Teaser

    3-5

    1:10
  • 13
    Knee Lift

    Knee Lift

    6-8 each side

    1:45
  • 14
    Knee Open

    Knee Open

    6-8 each side

    1:45
  • 15
    Swimming

    Swimming

    20-30 seconds (2-3 breath cycles)

    1:10
  • 16
    Swan Preparation

    Swan Preparation

    5-8

    1:10
  • 17
    Cobra

    Cobra

    5-8

    1:10
  • 18
    Side Leg Lift

    Side Leg Lift

    8-10 each side

    1:45
  • 19
    Side-Lying Static Abs

    Side-Lying Static Abs

    1:45
  • 20
    Bird Dog

    Bird Dog

    6-8 each side

    1:45
  • 21
    Open Leg Rocker

    Open Leg Rocker

    4-6

    1:10
  • 22
    The Spine Twist

    The Spine Twist

    3-5 each side

    1:45
  • 23
    Spine Stretch

    Spine Stretch

    3-5

    1:10
  • 24
    Leg Pull Back

    Leg Pull Back

    3-5 each side

    1:00
  • 25
    The Saw

    The Saw

    3-4 each side

    1:45
  • 26
    The Seal

    The Seal

    6-8 rolls

    1:10
  • 27
    Bow and Arrow

    Bow and Arrow

    5-6 each side

    1:10
  • 28
    Rolling Like a Ball

    Rolling Like a Ball

    6-10 rolls

    1:10
  • 29
    The Push Up

    The Push Up

    3-5 push-ups, 2-3 cycles

    1:00
  • 30
    Neutral Bridge

    Neutral Bridge

    8-10

    1:10
  • 31
    The Shoulder Bridge

    The Shoulder Bridge

    3-5 kicks each side

    1:10

Cool-down

5 moves
  • 32
    Figure-Four Stretch

    Figure-Four Stretch

    1:35
  • 33
    Hamstring Stretch

    Hamstring Stretch

    1:35
  • 34
    Mermaid

    Mermaid

    2-3 each side

    1:35
  • 35
    Child's Pose

    Child's Pose

    1:05
  • 36
    Constructive Rest

    Constructive Rest

    1:15