Q1 Release: “Push It”
2015
Sequence Block / Posture / Modification / Talking Points / MusicWarm-Up
10 mins
Tip: Notice how Harper layer’d the Sumo Warm-Up. She not only layered it with choreography, but nailed the layers with the music. / ● Primary Posture
● 3 Opening Breaths
● Neck Stretch
● Cat/Cow in Sumo Chair
● Sumo Warm-Up: Slide variation
● Crescent Lunge Side 1
○ Side Body Stretch
○ Layer on Runner’s Lunge into a twist
● Transition, step forward right into Sumo Squat.
● Sumo Warm-Up: Slide variation
● Crescent Lunge Side 2
○ Side Body Stretch
○ Layer on Runner’s Lunge into a twist
● Transition, step forward and roll up.
● Flat Back Fold Over at the barre
● Pyramid Stretch Side 1 and 2.
● Core Blast: Plank: 1 min / ● For low back and knees: Work higher and smaller. Horse Pose is also an option.
● For knees low back: stay in Crescent Lunge for the twist.
● For knees low back: stay in Crescent Lunge for the twist
● For Shoulders/Pre/Post Natal: High Plank at the barre / ● Sumo Warm-Up: “This is not only lifting your heart rate, but it’s prepping your entire body for the next 60 mins.”
● Runner Lunge’s Twist: “spread your shoulder blades wide and twist from your mid back.”
● Plank: “as you firm into your foundation, also reach your spine long to wake up the entire core.” / Pumpin Blood
4:04 mins
Lost
5:53 mins
Leg Work
10 mins
Tip: The key is high reps and giving modifications to dial up and down the postures. / ● Incline Chair with the ball (4 mins)
○ SROM “lift and Squeeze the ball (2-2 ½ min)
○ Rocking Chair LROM -1 min
○ Grand Finale: HOLD 30 seconds
● Horse Pose in the center of the room (4 mins) (bring the weights with you!)
○ SROM: 1 ½ min
○ LROM: 1 ½ min
○ HOLD and lift heels: 30 secs
○ Grand Finale SROM pulses- 30 secs
● Stretch: Wide Forward Fold.
● Stretch: Runner’s Lunge side 1
● Stretch: transition thru Wide Fold Over to Runner’s Lunge side 2. / ● For Knees: Work Higher in your seat and smaller. Option 2 is Reverse Seated Chair
● For Knees/Hip: work higher. Option 2, Sumo Chair for for tight hips
● Stay in Crescent for knees and low back. / ● “The more you push your feet and slightly squeeze the ball, the more you will active the entire leg..”
● “Think long inner thighs, short our thighs and seat. The more you press into your pinkie toe, the deeper you will feel your glutes.” / Low
3:50 mins
Trouble
3:49 mins
Under Control
3:04 (use about 1-2 minutes for stretch)
Combo Work
10 mins
Tip: Watch how Harper works the layers with the musical phrases. This not only keeps her connected to her music, but keeps her Side 1 and 2 even. / ● Narrow Athletic V (3 mins) with Lower Body movement
○ Diagonal Arms
○ Layer on LROM lower body movement.
○ HOLD at the bottom.
○ T-Arm: SROM circles forward and back.
● Right Angle: (2 mins) Side 1
○ LROM Rows
○ Option to lift one leg into Warrior III
○ Grand Finale: Hold in Warrior III with long tricep arms.
● Incline Chair: LROM Beach Ball pulls.
● Right Angle: (2 mins) Side 1
○ LROM Sweep Backs
○ Layer: Option to lift one leg into Warrior III
○ Grand Finale: Hold in Warrior III with long tricep arms.
● Narrow Push-Ups SROM: 20 reps
● Core Blast: Plank (1 min)
○ Layer: Core Hold with right leg
○ Layer: Core Hold with Left Leg
● Primary Posture: Chest Opener / ● For knees: Stay higher in stance or Primary Posture.
● For shoulders, lower range of motion and/or drop weights.
● Low back: work higher with the back.. Option 2, Primary Posture
● For shoulder/wrist: Stay Higher and smaller in the Push-Up
● For Pre/Post/shoulders: stay at the barre. / ● NAV: “focus on resisting in both direction. Pull the arms in and then press them apart”
● Right Angle Rows.”This position will light up your mid back. This area is normally weak on us because we round over computers all day long.”
● Narrow Push Ups: “stay small and work right at your edge to go deep in the back of the arm. / Under Control (continues)
Who’s That Chick
6:02 mins
Let Me Think About It
2:32 mins
Seat Work
10 mins
Tip: Keep an eye on the standing leg hip and help clients lift up and out of the hip. / ● Standing Seat Work: (Side 1) heel to seat
○ SROM tap backs with flexed foot in parallel- 1 min
○ LROM levers, toe pointed- 1 min
○ HOLD at external rotation.
○ Grand Finale: SROM taps backs in external rotation with toe pointed with a 10 second HOLD at the end.- 1 min
● Repeat on side 2
● Bridge Lifts with ball between the ankles (2 mins)
○ LROM with upper body layer
○ Grand Finale HOLD with option to move into a Ball Hold (1 min)
● Stretch: On back, one knee to chest into a twist.
● Repeat on the other leg. / ● For low back, hinge forward more, or work in Primary.
● For Standing Hip: Can do All Fours and/or Prone.
● For Knees, work in a wider stance.
● For Pre-Natal, can stay standing or work in All Fours. / ● “Standing Seat Work is a great way to strengthen your glutes and improve your balance.”
● Bridge Lifts: “the more you push through your feet, the more your glutes will fire.” / Bulletproof
5:50 mins
Go All Night
3:20 mins
Kids
5:05 mins (use 1-2 minutes for stretch)
Core Work
10 mins
Tip: This is a great time to individually connect with clients. Watch their abs and make sure they aren’t pushing the abdominal wall outward. / ● Flat Back Core (3-4 mins)
○ Alternating Scissors
○ Layer on upper body
○ Layer on Book Ends.
○ Grand Finale HOLD.
● Transition: Bridge Lift
○ 30 secs hold.
● Upright Core (3-4 mins)
○ Diagonal Arms with a twist (option to use weights)
○ HOLD the twist and lift arms to parallel to the ground.
○ Repeat on Side 2. / ● For low back: place ball behind the back.
● Post Natal/ Hip Flexors/Low Back: Work in Marches
● Pre Natal- can come to All Fours and or Upright Scoops
● For Pre/Post Natal,low back, hip flexors: use ball behind the back.
● For Pre/Post Natal,low back, hip flexors: keep hinge small or work upright. / ● “the reaching of the leg will challenge the core to stabilize the torso.”
● “Twisting allows the obliques to work, but also is a healthy movement for the spine and a natural detox for our organs. “ / Kids (continues)
Predictable
6:17 mins
Core Restore
10 mins
Tip: Make sure to dim lights and soften the music when they enter into Puppy Dog Stretch. / ● Kneeling Core Work, ball between inner thighs (1-2 mins)
○ LROM Lateral Reaches
● Puppy Dog Stretch
● Mermaid Pose
○ Twist
○ Hip Extension
● Repeat on side 2.
● Low Squat
● Wide Forward Fold
● Neck Stretch
● 3 Closing breaths / ● For Knees, Low Back, Pre-Post Natal: Stand.
● For hips and knees: crossed leg position.
● For hip/knees: Low Crouch or Umpire Stancel / ● “For Kneeling Core, reaching on both sides of the waistline is key to really ignite the core” / Breaking
3:43 mins
Take Me Higher
4:39 mins
(switch to this song as you enter into Puppy Dog Stretch)
Diamonds
4:07 mins (walk out music)