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Adv. 9

Advanced Series • 18m

1. Single Arm Tricep Pushup x 10ea
2. Side Plank Reach Through x 10ea
3. Posterior Lunge to Anterior Heel Touch x 10ea
4. Single Leg Balance Lateral Shoulder Raise w/External Rotation x 10ea
5. Hip Internal Rotation Squat Jumps x 15
6. Side Lying Oblique Crunch x 15ea
7. Bird Dog Tricep Extension x 10ea
8. 90-90 Reaches x 10

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    Adv. 8

    1. Plank Pushup to Side Plank x 10ea
    2. Low Plank Scorpions x 12
    3. Alternating Wide Squat/Split Squat x 10ea
    4. Single Leg Balance Alternating DB Reverse Fly x 10ea
    5. High Plank Jacks x 1min
    6. Hollow Hold Alternating Toe Touch x 20
    7. Bird Dog Overhead Press x 10ea
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  • Adv. 7
    15:05
    Adv. 7

    Adv. 7

    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
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  • Adv. 6
    13:59
    Adv. 6

    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

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