Warmup: Levator, Sternocleidomastoid, Shoulders, Hip Flexor, Quad, Glutes Mobility
30-30-30-30 x 2
World's Greatest Stretch with elbow crunch alternating sides
Modified Dead Bug with fist alternating sides
Glute kicks
Booty Bands x 3 Rounds per side
Bridge with arms raised - 10 reps
Side pulse up, rotated inwards, rotated outwards - 10-10-10 reps (30 total)
Crunch and pulse up with the band around calves - 20 pulses
Tabletop: x 2 Rounds per side
Straight leg, toes pointed up and down - 10 reps, Pulse - 10 reps
Leg curls - 10 reps, Pulse - 10 reps
Knee down to calf and cross back up to tabletop height - 10 reps
OIl Riggers - 10 reps
Core: 2 Rounds
Eagle Crunches - 10 / side
Pilates 100
Yin and Restore:
Sphinx pose - 45 seconds
Cobra pose knocking hips side to side - 1 minute
Balasana - 1 minute
Three legged dog to half pigeon - 3 minutes / side
Restorative Heart Opener - 3.5 minutes
Restorative side twist with pillow - 1 minute / side
Legs up the wall - 3 minutes
Alternate nostril breathing or Nodhi Sodhana
