WARM UP
(1/4) SHOULDER
(2/4) NECK (R/L)
(3/4) SQUAT TO GOOD MORNING
(4/4) RUNNERS
CIRCUIT 1 (2 ROUNDS)
(1/4) REACH TO SIDE BEND
(2/4) HIP HINGE & REACH
(3/4) WORLDS GREATEST
(4/4) CAT COW
COOL DOWN
(1/4) NECK (R/L)
(2/4) FIGURE 4 STRETCH (R)
(3/4) FIGURE 4 STRETCH (L)
(4/4) GROIN STRETCH

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUAT / OH REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) MARCHES
(2/8) KNEE DRIVE (R/L)
(3/8) SKATERS
(4/8) SHUFFLES / BACK STEP
COOL DOWN
(1/4) STEP TAP
(2/4) HIP FLEXOR (R/L)
(3/4) HAMSTRING
(4/4) GROIN & SHOULDER

WARM UP
(1/4) RUNNERS
(2/4) BUTT KICKERS
(3/4) MARCHES
(4/4) ROTATIONS
CIRCUIT 1 (2 ROUNDS)
(1/4) DIAGONAL MARCH KNEE
(2/4) PLANK SHOULDER TAP
(3/4) GLUTE BRIDGE MARCH
(4/4) DEAD BUGS
COOL DOWN
(1/4) CHILDS POSE
(2/4) SIDE TO SIDE CHILDS POSE
(3/4) SEATED ROTATIONS
(4/4) SEATED FORWARD FOLDS

Take a few minutes to slow things down. This calming routine combines gentle movement, easy stretches, and intentional breathing to help you settle in and reconnect with your body. There’s no need to push, perform, or accomplish anything here—just move in ways that feel comfortable today. Use thi...

WARM UP
(1/4) NECK STRETCH
(2/4) FULL BODY OPENERS
(3/4) GROIN ROTATIONS
(4/4) WIGGELERS
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) CAT COW
(2/8) THREAD THE NEEDLE
(3/8) WORLDS GREATEST STRETCH
(4/8) 90/90 HIPS
(5/8) THORACIC ROTATION
(6/8) HIP CIRCLES (R)
(7/8) HIP CIRCLES (L)
(8/8) ...

WARM UP
(1/4) WRIST ROLLS
(2/4) GROIN SHIFTS
(3/4) STEP TAPS
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) NECK STRETCH
(2/8) CHEST STRETCH
(3/8) ALT THORACIC ROTATION
(4/8) HIP WINDSHIELD WIPERS
(5/8) FIGURE 4 (R)
(6/8) FIGURE 4 (L)
(7/8) HAMSTRING STRETCH
(8/8) ALT WINDMILLS
COOL DOWN
(1/4)...

WARM UP
(1/4) WRIST & SHOULDER ROLLS
(2/4) SIDE TO SIDE REACHES
(3/4) STEP TAP SIDE TO SIDE
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) SIT TO STAND
(2/8) WALL PUSH UP
(3/8) MARCHES
(4/8) HEEL TOE RAISES
(5/8) SIDE TO SIDE STEP OUT
(6/8) STANDING REACHES
(7/8) NECK OPENERS
(8/8) GROIN OPEN/E...

WARM UP
(1/4) MARCHES
(2/4) HEEL TO TOE ROCKERS
(3/4) WEIGHT SHIFTS
(4/4) ARM REACHES
CIRCUIT 1 (2 ROUNDS)
(1/8) TANDEM STANCE
(2/8) SINGLE LEG BALANCE
(3/8) CLOCK TAPS
(4/8) LATERAL STEP & HOLD
(5/8) MARCH & PAUSE
(6/8) TOE TAPS FORWARD
(7/8) HEEL WALK
(8/8) BALANCE BEAM WALK
COOL DOWN
(1/4) ...

(1/5) BREATHING
(2/5) NECK SIDE TO SIDE
(3/5) HIGH REACHES
(4/5) REACH + TORSO TWIST
(5/5) HAMSTRING WAKE UP
BREATHING

(1/5) BREATHING + KNEE SWAYS
(2/5) SIDE KNEE SPLAY
(3/5) NECK TURNS
(4/5) ANKLE ROLLS
(5/5) SNOW ANGLES
BREATHING

(1/5) SHAKE IT
(2/5) HIT THE GROUND
(3/5) HIT THINGS
(4/5) BALL SLAMS
(5/5) SQUAT TO PRESS
BREATHING

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS
2.) 1 HOP R
3.) 1 HOP L
4.) 2 FOOT- UP & BACK
COOL DOWN

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) R/L SIDE STRETCH
2.) R/L NECK
3.) WALK THE DOGS
4.) CAT // COWS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) BUTT KICKS
2.) SQUAT HOPS
3.) UP/DOWNS
4.) JACKS- SPRINTS
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SEATED TWISTS
2.) V SIT WIDE LEG (R/L)
3.) CAT COW
4.) HAMSTRING WALKOUTS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) REVERSE LUNGE KICK
2.) CLAP UNDER KNEE LIFT
3.) SQUAT TO R/L TURN
4.) MOUNTAIN CLIMBERS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
(1.) HOP OVERS
(2.) SCISSORS
(3.) IN & OUTS
(4.) FORWARD & BACK
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R FIGURE 4
2.) L FIGURE 4
3.) FROGGERS
4.) SUPINE ROTATIONS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO KNEE LIFT
2.) 2-4 PUSHUPS TO CHILDS' POSE
3.) DBL PULSE HOP TO SQUAT
4.) x4 JACKS + x2 KNEE LIFTS
COOL DOWN:

(1.) CROSS LEGGED CIRCLE REACHES
(2.) R EAR TO SHOULDER
(3.) L EAR TO SHOULDER
(4.) R SIDE LEAN
(5.) L SIDE LEAN
(6.) BUTTERFLY
(7.) R CROSS LEG OVER
(8.) L CROSS LEG OVER
(9.) R LEG SPLAY HAMSTRING
(10.) L LEG SPLAY HAMSTRING

(1.) CROSS LEGGED CIRCLE REACHES
(2.) R EAR TO SHOULDER
(3.) L EAR TO SHOULDER
(4.) R SIDE LEAN
(5.) L SIDE LEAN
(6.) BUTTERFLY
(7.) R CROSS LEG OVER
(8.) L CROSS LEG OVER
(9.) R LEG SPLAY HAMSTRING
(10.) L LEG SPLAY HAMSTRING

1.) NECK STS + ROLLS
2.) SIDE TO SIDE STRETCH
3.) CHEST/BACK OPENER
4.) GROIN STRETCH
5.) R HAMSTRING
6.) L HAMSTRING
7.) HANDS UP + TORSO TWISTS
8.) WRIST ROLLS

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) LATS
2.) HIP HINGES
3.) DOWN DOGS
4.) SUPINE ROTATIONS
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) JACKS
2.) STS SHOTS
3.) UP DOWNS
4.) SPRINTERS
COOL DOWN: