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Adv. 7

Advanced Series • 15m

1. Low Plank Pushups (Single Arm) x 10ea
2. Boat Pose Reach Back x 10
3. Double Knee Tap Lunges x 10ea
4. Single Leg Balance Alternating Dumbbell/Alternating Row x 12 ea leg
5. Running Mountain Climbers x 1 min
6. Hollow Hold Elbow/Knee Crunch x 10
7. Bird Dog Contralateral Raises x 10ea
8. Scorpion to Pigeon Pose x 5ea

Up Next in Advanced Series

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    Adv. 6

    1. Push up to Side Plank x 10
    2. Single Leg Balance Figure 8's x 30 sec ea
    3. Lunge to Kneeling x 10
    4. Single Leg Balance "I" x 10ea
    5. Lateral Lunge Shuffles x 1 min
    6. Contralateral Sit Up x 1 min
    7. Bird Dog Reverse Fly x 10ea
    8. Lunge Step to Figure 4 Sit x 5ea

  • Adv. 5
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    Adv. 5

    Adv. 5

    1. High Plank to Side Plank x10ea
    2. Seated Core Rotations (Feet Up) x 1min
    3. Lunge to Single Leg Romanian Deadlift x 8ea
    4. Single Leg Balance "Y" x 10ea
    5. Bulldog Jumps x 20
    6. Knee Tuck Sit Ups x 1 min
    7. Superman Flutter Kicks x 1 min
    8. Threading the Needle x10

  • Adv.4
    14:11
    Adv.4

    Adv.4

    1. Pushup Planks x 10ea
    2. Seated Single Arm Low/High Press x 10ea
    3. Single Leg Romanian Deadlift x 10ea
    4. Single Leg Balance Reverse Fly x 10ea
    5. Alternating Lunge/Jump Squats x 20
    6. Reverse Crunch Alternating Hips x 1 min
    7. Prone Straight Leg Lifts x 12
    8. 90-90 Windshield Wipers x 1min

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