Week 4 COREographies

WEEK 4:

COREOGRAPHY 10

Equipment: Foam roller, yoga blocks

3 rounds

Lamborghinis (foam roller): 4
Set Point 30s: Variation 3: arms overhead (Scale with variation 2)
Hip Flexor Holds in L-Sit Prep on Blocks: 20s/leg. (Scale on the floor).
Side Plank: 4 T-Spine Rotations & 4 Knee Tucks (both sides)
Lifted L-Sit on Blocks: 15s (scale with L-Sit Prep on Floor: 15s)
Plank Shoulder Taps: 10 alternating (scale from knees)

COREOGRAPHY 11

Equipment: yoga blocks, long foam roller

3 rounds

Seated Hip Flexor Raises: 5 controlled reps/leg.
Lifted L-Sit on Blocks: 15s (scale with 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
Bugs Knee Tucks (on foam roller): 10
Bugs Marches (on foam roller): 10 alternating

COREOGRAPHY 12

Equipment: Glide discs, Swiss ball, yoga blocks, 1 dumbbell (3 or 5 lbs)

3 rounds

Plank Drags: forwards & backwards 30s
Set Point 30s: Variation 3: arms overhead (Scale with variation 2)
Hip Flexor Stabilizer: on Swiss Ball: 6 alternating, hold last two for 5s (scale on floor)
Hip Flexor Holds in L-Sit Prep on Blocks: 20s/leg. (Scale on the floor).
Pilates Roll-Ups (scale with dumbbell): 5 controlled reps (try without dumbbell)
Lifted L-Sit on Floor: 15s (scale with L-Sit Prep on Floor: 15s or Lifted L-Sit on the Blocks).
Blanket Slides (pikes) x 4 (scale with hands on blocks)