EX1: CHILDS' POSE TO STS CP (OPT COBRA)
EX2: R/L THORACIC OPENERS + SHOULDER TAPS
EX3: R/L HIP FLEXOR TO R/L HAMSTRING
EX4: RAG DOLLS TO WALK THE DOG
EX5: GROIN STR TO SHOULDER + ROCKING NECK

EX1: x2 R/L KNEE PULL/JACKS (20-30)
EX2: x10 JOKERS + x10 PENGUINS
EX3: x8 WALK OUT TO SHOULDER TAPS
EX4: x10 V-SIT SHOULDER PRESS
EX5: DB V-SIT TWISTS

EX1: THUMBS UP CHEST OPEN
EX2: STS FRONT PUNCHES
EX3: R/L UP DOWN SQUATS
EX4: L's WITH STEP
EX5: TRICEP KICKBACKS

EX1: x10 1DB SQUAT TO CURL
EX2: x10 ALT STEP BACK LUNGE TO PICK UP
EX3: x10 SINGLE CROSS BICEP TO x2 HAMMER
EX4: x10 BRIDGE + FRONT PRESS -PULLOVER
EX5: x10 WALK OUT PUSHUP TO CHILDS' POSE

EX1: x10 CARRY SQUATS
EX2: x10 REVERSE LUNGE TO KICKS
EX3: x10 PUSH PRESS TO CHEST FLY
EX4: 1/2 R/L SEE-SAW LUNGES
EX5: X10 GLUTE BRIDGES

EX1: 30-60" SKATERS
EX2: x10 SQUAT HOP UP/DOWN
EX3: x10-20 DROP SQUAT TOUCHDOWN
EX4: 30-60" JUMP/HOP UP SHUFFLE BACK
EX5: x10 PLANK JACKS

EX1: 8-14X UPRIGHT ROWS
EX2: 6-10X LAT PULLOVERS
EX3: 8-14X BICEP CURLS
EX4: 8-12X TRICEP EXTENSIONS
EX5: 8-12X UNDER/OVERHAND FRONT RAISE

WARM UP & COOL DOWN PROVIDED

EX1: 8-14X STANDING DB DOUBLE TAP KNEE LIFT
EX2: 6-10X KNEE BENT DB CORNER PRESS
EX3: 8-14X FOREARM PLANK TAPPERS
EX4: 8-12X SUPINE DB ALT LEG LIFT
EX5: 10-20X V-SIT DB ROTATIONS

WARM UP & COOL DOWN PROVIDED

EX1: x8 GROIN OPENERS TO ROTATIONS
EX2: X4 HIP FLEXOR TO HAMSTRING (R)
EX3: X4 HIP FLEXOR TO HAMSTRING (L)
EX4: x6 ASTERISK ARMS TO STS
EX5: x6 NECK ROTATIONS

WARM UP & COOL DOWN PROVIDED

EX1: X10 ALT ARNOLD SQUAT PRESSES
EX2: X8 ROW TO ROTATION (R)
EX3: X8 ROW TO ROTATION (L)
EX4: X10 SUMO SQUATS
EX5: X6 SHOULDER TAP PLANKS

WARM UP & COOL DOWN PROVIDED

EX1: x8 LUNGE CLEAN & PRESS (R)
EX2: x8 LUNGE CLEAN & PRESS (L)
EX3: x12 CHEST PRESS (FRONT)
EX4: x10 DEADLIFT
EX5: 20"/20" UP DOWNS TO SHUFFLES

WARM UP & COOL DOWN PROVIDED

EX1: x12 GOBLET SQUATS
EX2: x8 PUSHUPS
EX3: x10 RDL x8 BENT OVER ROW
EX4: 30"-45" FARMERS CARRY
EX5: x6 PLANK WO to DOWNDOG

WARM UP & COOL DOWN PROVIDED

EX1: x12 SUITCASE + HAMMER + PRESS
EX2: x8 R/L WEIGHTED SHELF TOUCHES
EX3: x6 SLOW TREE LIFTS
EX4: 20-30" MOUNTAIN CLIMBERS
EX5: R/L HIP SIDE REACHERS + HAMSTRING

WARM UP & COOL DOWN PROVIDED

EX1: x8 REVERSE LUNGE
EX2: x10 GLUTE BRIDGE
EX3: STEP UP OR SQUATS
EX4: 20' R/L SIDE PLANK
EX5: GROIN + STS + JOGGERS

This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder — especially the scapular muscles and rotator cuff. You’ll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...

This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder — especially the scapular muscles and rotator cuff. You’ll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...

This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder — especially the scapular muscles and rotator cuff. You’ll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...

This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder — especially the scapular muscles and rotator cuff. You’ll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...

This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder — especially the scapular muscles and rotator cuff. You’ll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...

This foundational workout is designed to reconnect you with the deep stabilizers of your shoulder — especially the scapular muscles and rotator cuff. You’ll work through foam rolling, controlled mobility drills, and activation-based strength to build awareness, improve joint control, and lay the ...

Meet Betsy! Betsy has been teaching Yoga for over 20 years. She is a E- RYT 500 yoga teacher, ACE group fitness instructor, Barre Above instructor, and ACE Senior Specialist.
-
Whether you have practiced yoga for years or this is your first time, this 25 minute practice will allow you to breathe ...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 ( 2 ROUNDS)
1.) R/L SIDE NECK BENDERS
2.) FWD/BACK NECK BENDERS
3.) TABLE TOP CAT/COW
4.) TABLE TOP THREAD THE NEEDLE R
5.) TABLE TOP THREAD THE NEEDLE L
CIRCUIT 2 ( 2 ROUNDS)
1.) WIDE SEATED S...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves
CIRCUIT 1 (2 ROUNDS)
1.) SEATED CAT COW
2.) SEATED R ROTATIONS
3.) SEATED L ROTATIONS
4.) QL R & L
5.) LONG LEGGED HAMSTRING
CIRCUIT 2 ( 2 ROUNDS)
1.) TABLE TOP CAT COW
2.) CHILDS' POSE
3.) HALF CHILDS P...

WU: MARCHING IN PLACE (R/L)
WU: QUAD SETS R
WU: QUAD SETS L
CIRCUIT 1
STRENGTH: BODYWEIGHT SQUATS
STRENGTH: GLUTE BRIDGE WITH HOLD
CIRCUIT 2
STRENGTH: CLAM SHELLS R
STRENGTH: CLAM SHELLS L
STRENGTH: GLUTE BRIDGES W/ HOLD
COOL DOWN
CD: DYNAMIC LUNGE
CD: DOWNWARD DOG
CD: SUPINE 3D HAMSTRING R
CD: S...