Warmup:
Cat/ Cow
Neck Circles
Hip flossing
Workout:
2 Rounds
Clamshells 1 / parallel / inverted - 10 each for 30 total
Inner thigh pulses - 20 pulses
Up and down and pulse with band - 10+10
Rainbow taps - 10
Straight leg to fire hydrant - 10
1 Rounds
Arms to fatigue
Serve the platter -15
shoulder curls - 15
Out out in out - 10
Tricep over head plus pulse 10 + 15
Lateral raises - 10
2 Rounds
Pilates rollups - 6
v balance side side arms - 10 / side
Eagles 15 / side
YIN:
Mountain Pose - 1 minute
Chair pose side twist 1 / 2 - flyaway or bind
Tree Pose 1 / 2
Mat cat cow
Leg in front both arms inside Dragon 1
Leg in front sam arm stretch lats Dragon 2
Fold over leg
Caterpillar with pillow - 1 minute
Fish pose to counteract - 1 minute
Restorative Heart Opener - 2 minutes
Twisted Root Side 1 / 2 - 1 minute / side
Rock to legs up the wall - 2 minutes
Alternate nostril breath