This program is for beginners getting back into movement, designed to open hips and improve core strength/stability. Take it slow and let yourself get familiar with the movement patterns.
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 10
E
90/90 with Hip Extension
1 x 5
F
90/90 Forward Fold
1 x 5
G
External Shoulder Rotation - W's
1 x 25
H
Band Pull-Apart
1 x 25
A1
Cat/Cow
1 x 10
A2
Quadruped Thoracic Rotations (short)
1 x 10
B1
Cat/Cow
1 x 10
B2
Quadruped Thoracic Rotations (long)
1 x 10
C1
Cat/Cow
1 x 10
C2
Thread the Needle
1 x 10
D
Skandasana Flow
1 x 5
A
Alternating Plank Crunch
1 x 25
B1
Air Squat
2 x 25
B2
Push-Up
2 x 25
C1
Reverse Lunges
1 x 25
C2
Lat Pulldown (prone)
1 x 25
D1
Lateral Lunges
1 x 25
D2
Lat Pulldown (prone)
1 x 25
A
Cat/Cow
1 x 15
B
Thread the Needle
1 x 15
C
Deep Squat with Thoracic Rotation
1 x 10
D
Spiderman with Thoracic Rotation
1 x 5
E
Side Bends
1 x 15
A
Reverse Plank Marches
2 x 25
B1
Sumo Squat
2 x 25
B2
Push-Up
2 x 25
C1
Pendulum Lunge
2 x 15
C2
Plank Row (bodyweight)
2 x 15
D
Lateral Lunge with Knee Drive
2 x 15
A1
Alternating Superman
2 x 15
A2
Knee Tuck Crunches
2 x 25
B1
Quad Pull
1 x 15
B2
Bent Over Thoracic Spine Rotation
1 x 15
C1
Standing Knee Grabs
2 x 10
C2
Side Lying Hip Abduction
2 x 15
A1
Push-Up to Side Plank
2 x 10
A2
Alternating Superman
2 x 15
B1
Plyo Push-Up
2 x 10
B2
Finger Touch Squat Jumps
2 x 15
C1
Bent Over Row (bodyweight)
2 x 25
C2
Split Jump
2 x 10
A
Cat/Cow
1 x 15
B
Thread the Needle
1 x 15
C
Deep Squat with Thoracic Rotation
1 x 10
D
Spiderman with Thoracic Rotation
1 x 5
E
Side Bends
1 x 15
A1
Knee Tuck Crunches
2 x 25
A2
Push Up to Down Dog
2 x 10
B1
Wall Sit (bodyweight)
2 x 60
B2
Bridge
2 x 15
C1
Deltoid Fly (bodyweight)
2 x 25
C2
Sumo Squat Jumps
2 x 15
A1
Alternating Superman
2 x 15
A2
Knee Tuck Crunches
2 x 25
B1
Quad Pull
1 x 15
B2
Bent Over Thoracic Spine Rotation
1 x 15
C1
Standing Knee Grabs
2 x 10
C2
Side Lying Hip Abduction
2 x 15
A1
Cat/Cow
1 x 10
A2
Quadruped Thoracic Rotations (short)
1 x 10
B1
Cat/Cow
1 x 10
B2
Quadruped Thoracic Rotations (long)
1 x 10
C1
Cat/Cow
1 x 10
C2
Thread the Needle
1 x 10
D
Skandasana Flow
1 x 5
A
Walk
1 x 1
A1
Cat/Cow
1 x 10
A2
Quadruped Thoracic Rotations (short)
1 x 10
B1
Cat/Cow
1 x 10
B2
Quadruped Thoracic Rotations (long)
1 x 10
C1
Cat/Cow
1 x 10
C2
Thread the Needle
1 x 10
D
Skandasana Flow
1 x 5
A1
Hollow Hold
2 x 30
A2
Aquaman Hold
2 x 30
B1
Isometric Lunge
2 x 60
B2
Standing Isometric Hip Flexion
2 x 30
C1
Isometric Half Push Up
2 x 30
C2
Isometric Sumo Squat (wall)
2 x 60
specializing in helping people move better.
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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