This program is for beginners getting back into movement, designed to open hips and improve core strength/stability. Program is designed to have 6 - 20 minute sessions each week. Take it slow and let your self get familiar with the movement patterns.
A
Frog Pose
1 x 1:00
B1
Frog Rocks
1 x 15
B2
Single Frog Rocks
1 x 10
C
Butterfly Stretch
1 x 2:00
D1
Sumo Squat with Twist
2 x 10
D2
Lunge with Twist
2 x 5
E
Bent Over Thoracic Spine Rotation
1 x 10
A1
Reverse Tabletop
2 x 15
A2
Stationary Lunge
2 x 15
B1
Isometric Single RDL
2 x 10
B2
Lateral Lunge with Knee Drive
2 x 15
A
Cat/Cow
1 x 15
B
Thread the Needle
1 x 10
C
Deep Squat with Thoracic Rotation
1 x 10
D
Spiderman with Thoracic Rotation
1 x 5
E
Side Bends
1 x 10
F
Standing Knee Grabs
1 x 10
G
Torso Twists
1 x 15
H
Quad Pull
1 x 10
I
Side Lying Hip Abduction
1 x 15
A
Straddle Alternating Toe Touch
1 x 15
B
Straddle Forward Fold
1 x 120
C
Foam Roll
1 x 10:00
A1
Knee Tuck Crunches
2 x 15
A2
Alternating Superman
2 x 10
B1
Straight Leg Raises
2 x 10
B2
Side Kicks
2 x 15
C1
Reverse Lunge
2 x 10
C2
Air Squat
2 x 15
A
Cat/Cow
1 x 15
B
Thread the Needle
1 x 10
C
Deep Squat with Thoracic Rotation
1 x 10
D
Spiderman with Thoracic Rotation
1 x 5
E
Side Bends
1 x 10
F
Standing Knee Grabs
1 x 10
G
Torso Twists
1 x 15
H
Quad Pull
1 x 10
I
Side Lying Hip Abduction
1 x 15
Former rugby player that specializes in helping people who are getting back into movement. Received BS in Kinesiology from the University of Houston in 2011, later received certification as a yoga instructor in 2019.
It's always difficult to get going but the most important part is starting with a solid foundation. This program is designed to get you started!
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