Week 1 COREographies

WEEK 1:

COREOGRAPHY 1

Equipment: 2 yoga blocks, long foam roller

3 rounds

Bugs Knee Tucks (on foam roller): 10
Bugs Marches (on foam roller): 6 alternating
Set Point Variation 1: 30s
L-Sit Prep on Blocks 15s
Block Plank 30s (scale from knees)
Hip Flexor Triangles: 10/leg. Scale by sitting on block

COREOGRAPHY 2

Equipment: 2 yoga blocks

3 rounds

T-Spine Rotational Opener Against Wall: 3 controlled reps/side, hold at top 3s
Set Point Variation 2: 30s (scale with variation 1)
Side Hollow Hold 30s/side
L-Sit Prep on Blocks: 15s
Plank Shoulder Taps: 10 alternating (scale from knees)
Seated Hip Flexor Raises: 5 controlled reps/leg. Scale by sitting on block.

COREOGRAPHY 3

Equipment: 2 yoga blocks, Swiss Ball

3 rounds

Set Point Variation 2: 30s (scale with variation 1)
Plank Ball Squeeze 30s
L-Sit Prep on Blocks: 15s
Upper Body Arch Ups: 5 controlled reps and hold the last one 10s
Lower Body Arch Ups: 5 controlled reps and hold the last one 10s
Full Body Arch Ups: 5 controlled reps and hold the last one 10s
Supine Ball Squeeze 30s