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Class5
Day 12: Strength Practice V

Duration 35 minutes 48 seconds
Difficulty—Intermediate—Outlined Copy Created with Sketch. Intermediate
Intensity 2—Outlined Copy Created with Sketch. Intensity 2
Difficulty & Intensity Guide

This is it!! End of week 2! You know what to do, so get after it, and enjoy the process :)

Here’s your workout for today:

Warmup:

1. Wrist warm ups
2. Basic Squat with Shoulder Stretch and Wrist Rolls
3. Downward Facing Dog
4. Lizard lunge hip opener optional quad stretch (R)
5. Wide Legged Forward Fold
6. Lizard lunge hip opener optional quad stretch (L)
7. Wide Legged Forward Fold with Twist
8. Basic Vinyasa
9. Sun Salutations 5 rounds

Workout:
10. Awkward Plank 30 seconds each side 2 rounds
11. SASS core lifts 10 reps 2 rounds
12. Forearm Plank core lifts 10 reps 2 rounds
13. Dolphin to Chataranga Press add SASS core lifts 5 reps 2 rounds
14. Wall Assisted Shrimp Squats 5 reps each side 2 rounds
15. Wall plank 30 seconds 2 rounds
16. Straight leg toe taps (modified) 5 reps each side 2 rounds
17. Lolasana prep core lifts 5 reps with hold 2 rounds
18. Lolasana Version 1 hold 5 seconds 3 rounds
19. Crow 15 seconds 2 rounds
20. Slide Through 5 reps 2 rounds
21. Leg lifts with upper body isolation 10 reps 2 rounds

Cooldown:
22. Pigeon Pose 1 minute each side
23. Head to Knee Pose 1 minute each side
24. Supine Twist
25. Savasana

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