Warmup:
Side reach to center with dumbbells
Modified Dead bugs
Bridge Marches
Equipment: 3-6 lbs. Dumbbells
2 Rounds of each set, 10 reps each / 10 reps per side.
Set 1:
Sumo Squat Heel Raises with dumbbells (optional bicep curl)
Thigh pulse back
Carousel tap outs with dumbbells
Set 2:
Inner thigh circles and pulses
Clamshells
Bridge - pulses
Set 3:
Leg Scoops
Eagles
Reverse Plank Tricep Dips
Each pose is traditionally held for 2-5 minutes, with the exception of legs up the wall which can be held for as long as is preferred.. For the sake of this class time frame, each pose is held for 1-3 minutes.
YIN
Half Wing
Puppy Posture
Childs Pose
Fold Over with pillow straddle
Half Frog pose with Side Bend
Half Pigeon
Heart Opener
Legs up the wall
