Week 2 COREographies

WEEK 2:

COREOGRAPHY 4

Equipment: 2 yoga blocks, glide discs, 1 dumbbell (3 or 5 lbs)

3 rounds

Set Point Variation 2: 30s (scale with variation 1)
L-Sit Prep on Blocks: 15s
Plank Drags: forwards & backwards 30s
Pilates Roll-Ups (scale with dumbbell): 5 controlled reps
Blanket Slides (tucks) x 8
Hip Flexor Triangles: 10/leg. Scale by sitting on block

COREOGRAPHY 5

3 rounds

Equipment: long foam roller

Bugs Marches (on foam roller): 10 alternating
Side Plank: 4 T-Spine Rotations & 4 Knee Tucks (both sides)
L-Sit Prep on Floor: 15s
Sphinx Isolations 5 controlled
Sphinx Kicks: 5 controlled reps/side
Sphinx Oppositions: 5 controlled reps/side and hold last one 10s
Hip Flexor Stabilizer on floor: 6 alternating, hold last two for 3s

COREOGRAPHY 6

3 rounds

Equipment: Glide discs, Swiss ball

Set Point Variation 2: 30s (scale with variation 1)
Seated Hip Flexor Holds: 20s/leg. Scale by Sitting on block
L-Sit Prep on Floor: 15s
Blanket Slides (tucks) x 8
Blanket Slides (pikes) x 4 (scale with hands on blocks)
Side Hollow Hold 30s/side
Plank Ball Squeeze 30s