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September 2022
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29-Minute Yoga Class, Week 1:
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Difficulty: Beginner Intermediate
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- WARM-UPS Standing balance with rotation – bottom to top squats – rotating gate – mountain climbers to opposite knee – reverse table lifts
- STRENGTH SET Depth Squats (weighted or bodyweight) Kneeling windmills
- 2 POSE FLOW Seated twist- gate pose
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- Lower body strength
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28-Minute Yoga Class, Week 1:
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Difficulty: Beginner Intermediate
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- In this class, you’ll incorporate the seated twist into a flow that grows from the 2-pose flow from Strength 1 (seated twist – gate), into a dynamic flow full of twists and backbends, balancing and core work.
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- Balancing Poses
- Core
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29-Minute Yoga Class, Week 2:
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Difficulty: Beginner Intermediate
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- WARM-UPS Halos with block – cross body balance: elbow to knee – rotating gate – rotating bear – plank to twisted lunge
- STRENGTH SET Kneeling windmills “Rowing the boat”
- 3 POSE FLOW Seated twist – janu twist – janu lift (with or without hands)
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- Core Strength
- Upper body strength
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33-Minute Yoga Class, Week 2:
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Difficulty: Beginner Intermediate
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- In this flow, you’ll build on the 3 pose flow from strength 3, moving from the ground up into a twisty, balancing flow, then back down again.
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- Core Strength
- Upper body strength
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27-Minute Yoga Class, Week 3:
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Difficulty: Beginner Intermediate
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- WARM-UPS deadlifts with block – step back lunges with block and rotation – block circles around body – figure 4 mobility – reverse table lifts
- STRENGTH SET step back lunges with rotation dips with chair 3
- POSE FLOW seated twist – reverse table with leg lift – fig 4 forward bend
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- Core Strength
- Lower body strength
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30-Minute Yoga Class, Week 3:
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Difficulty: Beginner Intermediate
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- In this flow class, you’ll use the seated twist as an entry into a figure 4 version of reverse table.
- This fun flow, spins you through twists and hips plus some forward bends, keeping things both chill and challenging.
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- Core Strength
- Lower body strength
- Upper body strength
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