Isometric – Stretch and hold flows with natural body-weight for recovery.  Some movements include sliders.


Each hold is at least 10 seconds (some stretches felt amazing so I held fitness longer) with a 5 rep pulse movement afterwards.

3 ROUNDS of each movement

  • One leg plank (each side)
  • 2 arm Slide out and hold
  • One arm Slide out and hold
  • Abductor slide out and hold
  • Bird-Dog pose hold
  •  Cobra pose hold
  • Lunge slide out and hold (each side)
  • Regular Plank Hold (pulse = push up)
  • Downward dog and bear squat , hold at top position. (Push Back so heels drive down)
  • Downward dog with foot pedal
  • Cat-Cow Stretch
  • Samson Stretch
  • King Dancer Stretch

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