breaking muscle

Creative Movement: Cycle 1

Cycle one builds a foundation for basic dance technique and functionalfitness skills by combining ballet, dance movement, bodyweight exercise,and yoga into one fun and inspiring class.

Creative Movement: Cycle 1, Week 1, Day 1

http://breakingmuscle.com/creative-movement/creative-movement-cycle-1-week-1-day-1

The Creative Movement workout is a compilation of dance movement, bellydance, barre, pilates,kettlebells, and yoga. This workout will move through various types of programming for levels beginner toadvanced. The goal of the workout is to gain a technical foundation of dance movement, increase fluidity andflexibility, increase overall body strength, and explore your body through various mediums.

The first cycle of this workout series builds a foundation for basic dance technique and functional fitnessskills. We will begin with a beginner barre workout that fuses ballet, dance movement, bodyweight exercise, andyoga into one fun and inspiring class.

Creative Movement will run Tuesday and Thursday, but feel to pick any two days that work for your schedule. Havefun with the workout and find your artist in your athletic journey.

Week 1, Day 1

Warm Up:Tadasana March 3 mins

Upper Body:Downward Dog to Upward Dog 5x

Watch video here

Strict Push Ups 15xLateral Arm Circles - counterclockwise and clockwise 25x

Watch video here

Stretch: Hands Clasp Behind back 20 sec

Lower Body:Suhaila Squat 25xSuhaila Squat with Releve - left foot 15xSuhaila Squat with Releve - right foot 15xSuhaila Squat with Releve 5xWide V 25x

1

Watch video here

Watch video here

Watch video here

Stretch:Figure 4 right leg 20 secsFigure 4 left leg 20 secs

Watch video here

Glute Work:Ski Slope right leg back 20xSki Slope left leg back 20x

Watch video here

Bridge 10 secs 5x

Core:Bicycles 50xBoat Pose hold 10- 20 sec 3x

2

Back Work:Cobra 3xUpward Dog 20 secs

Stretch:Pigeon right leg 20 secsStraddle Stretch 20 secsPigeon left leg 20 secsStraddle Stretch 20 secs

Filmed at Studio, Suhaila Salimpour School of Dance Programming Verbiage - BarWorks Certification Pictures - Raj Rathod






Week 1, Day 2

Warm Up:TadasanaMarch & Twist 3 min

3

Upper Body:New York City Ballet push up 10xPlank hold 20 secs x3

Watch video here

Stretch:Dolphin 20 secs

Watch video here

Lower Body:Narrow V 1 Inch Lifts 1 Down & 1 Up 40xNarrow V Alternating Releve 40xNarrow V 1 Inch Lifts 2 Down & 2 Up 40x

StretchForward Bend 20 secs

Glute Work:Demi Point in Parallel right and left 20x each sideBridge in Releve 10 secs 5x

Stretch:Barre Stretch Figure 4 right leg 20 secsBarre Stretch Figure 4 left leg 20 secs

Watch video here

Core:Thigh Driving 10 secs 5xBicycles 50x

Back WorkSnake right leg 20 secsSnake left leg 20 secs

StretchCrescent lunge right leg 20 secs

4

Dragon right leg 20 secsHamstring stretch R Leg 20 secsCrescent Lunge left leg 20 secsDragon left leg 20 secsHamstring stretch left leg 20 secs







Week 2, Day 1

Warm Up:TadasanaMarch

Upper Body:Diamond Plank 20 secs 3xDiamond Push up 15xSide elbow plank right side 20secSide elbow plank left side 20sec

Watch video here

Watch video here

Stretch:Cow Face Pose right arm 20 secsCow Face Pose left arm 20 secs

Watch video here

Lower Body:Chair Pose at the Barre 1 inch lifts 40xWide V pulse 20x

5

Chair Pose at the Barre 1 inch lifts 20xWide V pulse 40x

Watch video here

Stretch:Runners Lunge right leg 20 secsHamstring Stretch right leg 20 secsQuad Stretch left leg 20 secsRunners Lunge left leg 20 secsHamstring Stretch L leg 20 secsQuad Stretch right leg 20 secs

Watch video here

Watch video here

Glute Work:All Fours 1 Inch lift right leg 20xAll Fours 1 Inch left leg 20xAll Fours Hydrant 1 Inch Lift right leg 20xAll Fours Hydrant 1 Inch Lift left leg 20x

Stretch:Supine Twist R side 30secsSupine Twist L side 30secs

Core:Boat Pose 10-20 secs 2xBoat Pose Twist 1-20 2xBoat Pose 10-20 secs 1xBoat Pose Twist 1-20 1x

Back Work:Upward Dog 30 secs1/2 Camel Alternating R & L Sides 6x each

6

Stretch:Downward Dog 30 secsUpward Dog 30secsStraddle Stretch 30 secs







7

Week 2, Day 2

Warm Up:TadasanaMarching 3mins

Upper Body:Plank 20secsElbow Plank 20secsRing 1 Inch Lifts behind back 20xRing CCW circles 20xRing CW circles 20x

Watch video here

Watch video here

Stretch:

Eagle Arms Stretch right (R) arm under 20 secsEagle Arms Stretch left (L) arm under 20 secsDeltoid Stretch R arm across 20 secs

Deltoid Stretch L arm across 20 secs

Watch video here

Lower Body:Parallel Single R Leg 1 Inch Lifts 25xParallel Single L Leg 1 Inch Lifts 25xNarrow V 1 Inch Lifts 40xNarrow V 1Inch Lifts 4 Up & 4 Down 40x

Stretch:Side Stretch at the Barre R Leg 30 secsSide Stretch at the Barre - Nose to Knee R Leg 30 secsSide Stretch at the Barre L Leg 30 secsSide Stretch at the Barre - Nose to Knee R Leg 30 secs

Watch video here

Glute Work:

Flat Back R Leg 1 Inch Lifts 25xFlat Back R Leg CCW Circles 25xFlat Back L Leg 1 Inch Lifts 25xFlat Back L Leg CW Circles 25x

Watch video here

Stretch:

Splits/Jazz Splits R 30 secsSplits/Jazz Splits L 30 secs

8

Core:Extended Arm Plank 20 secsRepeat 2xSide Plank 1 Inch Lifts R side 10xSide Plank 1 Inch Lifts L side 10xRepeat 2x

Elbow Plank Twist 20x

Watch video here

Back Work:Cat and Cow 10xLocust Pose 3x 10secs

Stretch:Triangle R Side 30 secsExtended Side Angle R side 30 secsWide Angle Forward Fold 30secsTriangle L Side 30 secsExtended Side Angle L Side 30 secs






Week 3, Day 1


Upper Body:Block 1 Inch Lifts 20xBlock 1 Inch Lifts 2 Up & 2 Down 20xBlock 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:Barre Arm Stretch right (R) 20 secsBarre Arm Stretch left (L) 20 secsHands Clasped Behind Back (Alternating Clasp R&L) 20secs

9

Watch video here

Lower Body:Single Leg 1 Inch Lifts R Leg 25xSingle Leg 1 Inch Lifts L Leg 25xSingle Leg 1 Inch Lifts turned out R Leg25xSingle Leg 1 Inch Lifts turned out L Leg 25x

Watch video here

Stretch:Barre Side Stretch R Foot Foot Flexed 20secsBarre Side Stretch R Foot Pointed 20secsBarre Stretch Dancers Pose R Leg 20 secsBarre Side Stretch L Foot Foot Flexed 20secsBarre Side Stretch L Foot Pointed 20secsBarre Stretch Dancers Pose L Leg 20 secs

Watch video here

Watch video here

Glute Work:Glute Bridge 1 Inch Lifts - Feet Flat 25xGlute Bridge 1 Inch Lifts - Feet Releve 25xGlute Bridge L Foot Flat - R Foot 90 Degree Angle Lifts 10xGlute Bridge R Foot Flat - L Foot 90 Degree Angle Lifts 10xGlute Bridge 1 Inch Lifts - Feet Flat 15x

Stretch:Pigeon R Leg 20 secsPigeon L Leg 20 secsStraddle Stretch 30 secs

Core:Bicycles 50xOblique Crunches R Leg 90 Degress 25xOblique Crunches L Leg 90 Degress 25xCrunch 1 Inch Lifts - Feet Relieve 25x

Back Work:Upward Dog 20 secsBow Pose 5-10 secs 3x

Stretch:Downward dog 30 secs

10

Rag Doll 30 secsStraddle Stance Stretch R Shoulder to L Knee 20 secsStraddle Stance Stretch L Shoulder to R Knee 20 secs







Week 3, Day 2

Warm Up:TadasanaMarch 3 mins

Upper Body:Barre push ups 25xStaggered Wide Push Ups R Arm Front 15xStaggered Wide Push Ups L Arm Front 15x

Watch video here

11

Stretch:Eagle Arm Strech R Arm Under 20secsEagle Arm Strech R Arm Under 20secsReverse Prayer 20 secs

Watch video here

Watch video here

Lower Body:Suhaila Squat Arms on Knees 20xSuhaila Squat Arms in 2nd 20xSuhaila Squat Arms in 5th 20xSuhaila Squat Arms Back 20xSuhaila Squat in Relieve, Arms in 2nd 5xWide V 1 Inch Lifts, Arms in 2nd 25xWide V 1 Inch Lifts in Releve, Arms in 5th 10x

Watch video here

Watch video here

Watch video here

Stretch:Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secsNeutral Stretch at the Barre R Foot Pointed , Back Flat 20 secsNeutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secsNeutral Stretch at the Barre L Foot Flexed, Back Flat 20 secsNeutral Stretch at the Barre L Foot Pointed , Back Flat 20 secsNeutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs

Watch video here

Glute Work:Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10xFlat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10xFlat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10xFlat Back Series L Leg Foot Flexed 1 Inch Lifts 10xFlat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10xFlat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10

Watch video here

Stretch:IT Stretch at the Barre R leg, Back Flat 20secsIT Stretch at the Barre R leg, Nose to Knee 20secsIT Stretch at the Barre L leg, Back Flat 20secsIT Stretch at the Barre L leg, Nose to Knee 20secs

Watch video here

Core:Leg Extension, Vertical to Parallel 20xOblique Crunch Alternating R & L Leg Extensions 20x

12

Toe Touch 20xVertical Pelvic Lift 20x

Watch video here

Back Work:Supine Twist R Side 20 secsSupine Twist L Side 20 secsCobra 20 secsSuper man 5-10 secs 3x

Stretch:Childs Pose 30secsDragon R Leg 30 secsDragon L Leg 30 secs







Week 4, Day 1

Warm UpTadasanaMarch 3 mins

Upper Body:

13

Downward Dog to Upward Dog 10xWide Arm Push Ups 20xBodyweight Triceps Dip 25x

Stretch:Fish Pose 20 secsWheel 5-10 secs 3x

Lower Body:Parallel at the Barre 1-Inch Lifts 20xParallel at the Barre 1-Inch Lifts Feet in Releve 20 xParallel at he Barre 1-Inch Lifts Alternating Releve 20 xElevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20xElevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

Stretch:Forward Bend 20 secsCalf Stretch at the Barre R Leg 20secsCalf Stretch at the Barre L Leg 20secs

Glute Work:Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20xSki Slope at The Barre Soft & Press R Leg Turned Out 20xSki Slope at the Barre 1 Inch Lifts L Leg Turned Out 20xSki Slope at the Barre Soft & Press L Leg Turned Out 20xWide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

Stretch:Neutral Stretch at the Barre, R Leg, Back Flat 20 secsNeutral Stretch at the Barre, R Leg, Back Rounded 20 secsNeutral Stretch at the Barre, L Leg, Back Flat 20 secsNeutral Stretch at the Barre, L Leg, Back Rounded 20 secs

Core:Sprinter 25x x2Twisting Windmill 25x x2

Back Work:

14

Cat and Cow 5-10x1/2 Camel Alternating R & L Sides 6x eachCamel 5-10 secs 2-4x

Stretch:Downward Dog 30 secRunners Lunge R Side 30 secsTriangle R Side 30 secsDownward Dog 30 secRunners Lunge L Side 30 secsTriangle L Side 30 secs

15







Week 4, Day 2


Upper Body:Strict Push Ups 25x

16

Diamond Push Ups 25x

Stretch:Cow Face Pose right (R) arm 20 secsCow Face Pose left (L) arm 20 secs

Lower Body:Thigh Driver 10 reps 3xChair Pose at the Barre 1 Inch Lifts 25xChair Pose at the Barre 1 Inch Lifts in Releve 25xWide V at the Barre 1 Inch Lifts 20xWide V at the Barre 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:Figure 4 R Leg 30secsTriangle R Side 30 secsFigure 4 left leg 30secsTriangle R Side 30 secs

Core:Bicycles 50xMountain Climbers 25x

Back Work:Cobra 20 secsSnake R Side 30 secsSnake L Side 30 secs

Stretch:Downward Dog 30secsUpward Dog 30secsChilds Pose 30 secs

17






Week 5, Day 1


Upper Body:Block Curl 40xArm Circles Counter-clockwise 20xArm Circles Clockwise 20xPlank Hold 20 sec 2x

Stretch:

18

Eagle Arm Stretch R 20 secsEagle Arm Stretch R 20 secs

Lower Body:Narrow V at the Barre 1 Inch Lifts, R Arm on the Barre 40xWide V at the Barre, 1 Inch Lifts, R Arm on the Barre 40xNarrow V at the Barre 1 Inch Lifts, L Arm on the Barre 40xWide V at the Barre, 1 Inch Lifts, L Arm on the Barre 40x

Stretch:Calf Stretch at the Barre, R Leg 20 secsCalf Stretch at the Barre, R Leg 20 secs

Glute Work:Flat Back Series at the Barre R Leg 1 Inch Lifts 20xFlat Back Series at the Barre R Leg, Soft & Press 20xCrescent Lunge at the Barre, R Knee to Floor, Arms in 5th 20xFlat Back Series at the Barre L Leg 1 Inch Lifts 20xFlat Back Series at the Barre L Leg, Soft & Press 20xCrescent Lunge at the Barre, L Knee to Floor, Arms in 5th 20x

Stretch:Side Stretch at the Barre R Leg 20 secsDancer Pose at the Barre R Leg 20 secsSide Stretch at the Barre L Leg 20 secsDancer Pose at the Barre L Leg 20 secs

Core:Jui Jitsu Sit Ups 25xElbow Side Plank 1 Inch Lifts, L Arm 15xElbow Side Plank 1 Inch Lifts, L Arm 15xElbow Plank Twist 25x

19

Back Work:Superman 20 secsUpward Dog 20 secs

Stretch:Straddle Stretch R Leg, Feet Pointed 20 secsStraddle Stretch L Leg, Feet Pointed 20 secsStraddle Stretch R Leg, Feet Flexed 20 secsStraddle Stretch L, Feet Flexed 20 secs






Week 5, Day 2


Upper Body:Plank 20 sec hold 3xPlank Twist 15x

Stretch:Frog 20 secsSnake R Leg 20 secsSnake L Leg 20 secs

20

Lower Body:Parallel at the Barre 1 Inch Lifts 40xParallel at the Barre, 1 Inch Lifts, Alternating Releve 40xParellel at the Barre, 1 Inch Lifts in Releve 40xNarrow V at the Barre, R Leg 1 Inch Lifts 20xNarrow V at the Barre, L Leg 1 Inch Lifts 20x

Stretch:Runner Lunge right leg 20 secsHamstring Stretch right leg 20secsRunner Lunge left leg 20 secsHamstring Stretch left leg 20secs

Glute Work:Table Top R Leg 1 Inch Lifts 20xTable Top R Leg Hydrant 20xTable Top L Leg 1 Inch Lifts 20xTable Top L Leg Hydrant 20x

Stretch:Double Pigeon R Leg on Top 30 secsDouble Pigeon L Leg on Top 30 secs

Core:Boat Pose 10-20 sec Hold 3x Boat Pose Oblique Twist Alternating R & L 25xBoat Pose 10-20 1x

21

Back Work:Cobra 20 secs

Stretch:Cobblers Pose 30 secsDead Bug Pose 30secs

22





Creative Movement will run Tuesday and Thursday, but feel free to pick any two days that work for your schedule.Have fun with the workout and find your artist in your athletic journey.

Week 6, Day 1


Upper BodyRing Pulses 1 inch behind back 20xBlock 1 inch lifts, straight arms 20xBlock curls 20x

StretchTriceps and Shoulder Stretch 20 secs

Lower BodyParallel at the Barre 1 Inch Lifts 40xParallel at the Barre, Soft & Press 40x

23

Parallel at the Barre 1 Inch Lifts 40xParallel at the Barre, Soft & Press 40x

Stretch:Neutral Stretch at the Barre, R Leg 20 secsNeutral Stretch at the Barre, L Leg 20 secs

Glute Work:Demi Point Parallel at the Barre, R Leg 1 Inch Lifts 20xDemi Point Parallel at the Barre 1 Inch Lift, R Leg Turned Out 20xDemi Point Parallel at the Barre, L Leg 1 Inch Lifts 20xDemi Point Parallel at the Barre 1 Inch Lift, L Leg Turned Out 20x

Stretch:Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secsRunners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs

Core:Oblique Crunch Alternating R & L Leg Extensions 20xVertical Pelvic Lift 20x

Back Work:Cat & Cow 2-4xWheel 5-10 secs 2x

24

Stretch:Downward Dog 30secsUpward Dog 30 secsChilds Pose 30 secs

25






Week 6, Day 2


Upper Body:New York City Ballet Push Ups 20xWide Push Ups 20x

Stretch:Dolphin 30secs

Lower Body:Wide V at the Barre, 1 Inch Lifts 40xLunge at the Barre, 1 Inch Lifts, R Leg 25xSki Slope at the Barre, 1 Inch Lifts R Leg 25xWide V at the Barre, 1 Inch Lifts 40xLunge at the Barre, 1 Inch Lifts, L Leg 25xSki Slope at the Barre, 1 Inch Lifts L Leg 25x

Stretch:Barre Side Stretch R Foot Foot Flexed 20secsBarre Side Stretch R Foot Pointed 20secsBarre Stretch Dancers Pose R Leg 20 secsBarre Side Stretch L Foot Foot Flexed 20secsBarre Side Stretch L Foot Pointed 20secs

26

Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:Pretzel 1 Inch Lift R Leg 20xPretzel 1 Inch Lift L Leg 20x

Stretch:Pigeon R Leg 20 secsPigeon L Leg 20 secs

Core:Alternating Leg 1 Inch Lifts R Leg 25xAlternating Leg 1 Inch Lifts L Leg 25x

Back Work:Cobra (pictured below) 30 secsFrog 30 secs


27






Week 7, Day 1

Warm Up:Tadasana March 3 mins

Upper Body:Downward Dog to Upward Dog 5x

Strict Push Ups 15xLateral Arm Circles - counterclockwise and clockwise 25x

Stretch: Hands Clasp Behind back 20 sec

Lower Body:Suhaila Squat 25x

28

Suhaila Squat with Releve - left foot 15xSuhaila Squat with Releve - right foot 15xSuhaila Squat with Releve 5xWide V 25x

Stretch:Figure 4 right leg 20 secsFigure 4 left leg 20 secs

Glute Work:Ski Slope right leg back 20xSki Slope left leg back 20x

Bridge 10 secs 5x

Core:Bicycles 50xBoat Pose hold 10- 20 sec 3x

29

Back Work:Cobra 3xUpward Dog 20 secs

30

Stretch:Pigeon right leg 20 secsStraddle Stretch 20 secsPigeon left leg 20 secsStraddle Stretch 20 secs






Creative Movement will run Tuesday and Thursday, but feel to pick any two days that work for your schedule. Have

31

fun with the workout and find your artist in your athletic journey.

Week 7, Day 2


Upper Body:New York City Ballet push up 10xPlank hold 20 secs x3

Stretch:Dolphin 20 secs

Lower Body:Narrow V 1 Inch Lifts 1 Down & 1 Up 40xNarrow V Alternating Releve 40xNarrow V 1 Inch Lifts 2 Down & 2 Up 40x

StretchForward Bend 20 secs

Glute Work:Demi Point in Parallel right and left 20x each sideBridge in Releve 10 secs 5x

Stretch:Barre Stretch Figure 4 right leg 20 secsBarre Stretch Figure 4 left leg 20 secs

Core:Thigh Driving 10 secs 5xBicycles 50x

Back WorkSnake right leg 20 secsSnake left leg 20 secs

StretchCrescent lunge right leg 20 secsDragon right leg 20 secsHamstring stretch R Leg 20 secsCrescent Lunge left leg 20 secs

32

Dragon left leg 20 secsHamstring stretch left leg 20 secs







Week 8, Day 1

Warm Up:TadasanaMarch

Upper Body:Diamond Plank 20 secs 3xDiamond Push up 15xSide elbow plank right side 20secSide elbow plank left side 20sec

Stretch:Cow Face Pose right arm 20 secsCow Face Pose left arm 20 secs

Lower Body:Chair Pose at the Barre 1 inch lifts 40xWide V pulse 20xChair Pose at the Barre 1 inch lifts 20xWide V pulse 40x

Stretch:Runners Lunge right leg 20 secsHamstring Stretch right leg 20 secsQuad Stretch left leg 20 secsRunners Lunge left leg 20 secsHamstring Stretch L leg 20 secs

33

Quad Stretch right leg 20 secs

Glute Work:All Fours 1 Inch lift right leg 20xAll Fours 1 Inch left leg 20xAll Fours Hydrant 1 Inch Lift right leg 20xAll Fours Hydrant 1 Inch Lift left leg 20x

Stretch:Supine Twist R side 30secsSupine Twist L side 30secs

Core:Boat Pose 10-20 secs 2xBoat Pose Twist 1-20 2xBoat Pose 10-20 secs 1xBoat Pose Twist 1-20 1x

Back Work:Upward Dog 30 secs1/2 Camel Alternating R & L Sides 6x each

Stretch:Downward Dog 30 secsUpward Dog 30secsStraddle Stretch 30 secs

34







Week 8, Day 2

Warm Up:TadasanaMarching 3mins

35

Upper Body:Plank 20secsElbow Plank 20secsRing 1 Inch Lifts behind back 20xRing CCW circles 20xRing CW circles 20x

Stretch:

Eagle Arms Stretch right (R) arm under 20 secsEagle Arms Stretch left (L) arm under 20 secsDeltoid Stretch R arm across 20 secs

Deltoid Stretch L arm across 20 secs

Lower Body:Parallel Single R Leg 1 Inch Lifts 25xParallel Single L Leg 1 Inch Lifts 25xNarrow V 1 Inch Lifts 40xNarrow V 1Inch Lifts 4 Up & 4 Down 40x

Stretch:Side Stretch at the Barre R Leg 30 secsSide Stretch at the Barre - Nose to Knee R Leg 30 secsSide Stretch at the Barre L Leg 30 secsSide Stretch at the Barre - Nose to Knee R Leg 30 secs

Glute Work:

Flat Back R Leg 1 Inch Lifts 25xFlat Back R Leg CCW Circles 25xFlat Back L Leg 1 Inch Lifts 25xFlat Back L Leg CW Circles 25x

Stretch:

Splits/Jazz Splits R 30 secsSplits/Jazz Splits L 30 secs

Core:Extended Arm Plank 20 secsRepeat 2xSide Plank 1 Inch Lifts R side 10xSide Plank 1 Inch Lifts L side 10xRepeat 2x

Elbow Plank Twist 20x

Back Work:Cat and Cow 10xLocust Pose 3x 10secs

Stretch:Triangle R Side 30 secsExtended Side Angle R side 30 secs

36

Wide Angle Forward Fold 30secsTriangle L Side 30 secsExtended Side Angle L Side 30 secs






Week 9, Day 1


Upper Body:Block 1 Inch Lifts 20xBlock 1 Inch Lifts 2 Up & 2 Down 20xBlock 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:Barre Arm Stretch right (R) 20 secsBarre Arm Stretch left (L) 20 secsHands Clasped Behind Back (Alternating Clasp R&L) 20secs

Lower Body:Single Leg 1 Inch Lifts R Leg 25xSingle Leg 1 Inch Lifts L Leg 25xSingle Leg 1 Inch Lifts turned out R Leg25xSingle Leg 1 Inch Lifts turned out L Leg 25x

Stretch:Barre Side Stretch R Foot Foot Flexed 20secsBarre Side Stretch R Foot Pointed 20secsBarre Stretch Dancers Pose R Leg 20 secsBarre Side Stretch L Foot Foot Flexed 20secsBarre Side Stretch L Foot Pointed 20secsBarre Stretch Dancers Pose L Leg 20 secs

Glute Work:Glute Bridge 1 Inch Lifts - Feet Flat 25xGlute Bridge 1 Inch Lifts - Feet Releve 25xGlute Bridge L Foot Flat - R Foot 90 Degree Angle Lifts 10x

37

Glute Bridge R Foot Flat - L Foot 90 Degree Angle Lifts 10xGlute Bridge 1 Inch Lifts - Feet Flat 15x

Stretch:Pigeon R Leg 20 secsPigeon L Leg 20 secsStraddle Stretch 30 secs

Core:Bicycles 50xOblique Crunches R Leg 90 Degress 25xOblique Crunches L Leg 90 Degress 25xCrunch 1 Inch Lifts - Feet Relieve 25x

Back Work:Upward Dog 20 secsBow Pose 5-10 secs 3x

Stretch:Downward dog 30 secsRag Doll 30 secsStraddle Stance Stretch R Shoulder to L Knee 20 secsStraddle Stance Stretch L Shoulder to R Knee 20 secs


38






Week 9, Day 2


Upper Body:Barre push ups 25xStaggered Wide Push Ups R Arm Front 15xStaggered Wide Push Ups L Arm Front 15x

Stretch:Eagle Arm Stretch R Arm Under 20secsEagle Arm Stretch R Arm Under 20secsReverse Prayer 20 secs

Lower Body:Suhaila Squat Arms on Knees 20xSuhaila Squat Arms in 2nd 20xSuhaila Squat Arms in 5th 20xSuhaila Squat Arms Back 20xSuhaila Squat in Releve, Arms in 2nd 5xWide V 1 Inch Lifts, Arms in 2nd 25xWide V 1 Inch Lifts in Releve, Arms in 5th 10x

Stretch:Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secsNeutral Stretch at the Barre R Foot Pointed , Back Flat 20 secsNeutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secsNeutral Stretch at the Barre L Foot Flexed, Back Flat 20 secsNeutral Stretch at the Barre L Foot Pointed , Back Flat 20 secsNeutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs

Glute Work:Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10xFlat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10xFlat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10xFlat Back Series L Leg Foot Flexed 1 Inch Lifts 10xFlat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10x

39

Flat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10

Stretch:IT Stretch at the Barre R leg, Back Flat 20secsIT Stretch at the Barre R leg, Nose to Knee 20secsIT Stretch at the Barre L leg, Back Flat 20secsIT Stretch at the Barre L leg, Nose to Knee 20secs

Core:Leg Extension, Vertical to Parallel 20xOblique Crunch Alternating R & L Leg Extensions 20xToe Touch 20xVertical Pelvic Lift 20x

Back Work:Supine Twist R Side 20 secsSupine Twist L Side 20 secsCobra 20 secsSuper man 5-10 secs 3x

Stretch:Childs Pose 30secsDragon R Leg 30 secsDragon L Leg 30 secs






Creative Movement will run Tuesday and Thursday, but feel to pick any two days that work for your schedule. Have

40

fun with the workout and find your artist in your athletic journey.

Week 10, Day 1


Upper Body:Downward Dog to Upward Dog 10xWide Arm Push Ups 20xBodyweight Triceps Dip 25x

Stretch:Fish Pose 20 secsWheel 5-10 secs 3x

Lower Body:Parallel at the Barre 1-Inch Lifts 20xParallel at the Barre 1-Inch Lifts Feet in Releve 20 xParallel at he Barre 1-Inch Lifts Alternating Releve 20 xElevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20xElevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

Stretch:Forward Bend 20 secsCalf Stretch at the Barre R Leg 20secsCalf Stretch at the Barre L Leg 20secs

Glute Work:Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20xSki Slope at The Barre Soft & Press R Leg Turned Out 20xSki Slope at the Barre 1 Inch Lifts L Leg Turned Out 20xSki Slope at the Barre Soft & Press L Leg Turned Out 20xWide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

Stretch:Neutral Stretch at the Barre, R Leg, Back Flat 20 secs

41

Neutral Stretch at the Barre, R Leg, Back Rounded 20 secsNeutral Stretch at the Barre, L Leg, Back Flat 20 secsNeutral Stretch at the Barre, L Leg, Back Rounded 20 secs

Core:Sprinter 25x x2Twisting Windmill 25x x2

Back Work:Cat and Cow 5-10x1/2 Camel Alternating R & L Sides 6x eachCamel 5-10 secs 2-4x

Stretch:Downward Dog 30 secRunners Lunge R Side 30 secs

42

Triangle R Side 30 secsDownward Dog 30 secRunners Lunge L Side 30 secsTriangle L Side 30 secs







Week 10, Day 2

Warm Up

43

TadasanaMarch 3 mins

Upper Body:Strict Push Ups 25xDiamond Push Ups 25x

Stretch:Cow Face Pose right (R) arm 20 secsCow Face Pose left (L) arm 20 secs

Lower Body:Thigh Driver 10 reps 3xChair Pose at the Barre 1 Inch Lifts 25xChair Pose at the Barre 1 Inch Lifts in Releve 25xWide V at the Barre 1 Inch Lifts 20xWide V at the Barre 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:Figure 4 R Leg 30secsTriangle R Side 30 secsFigure 4 left leg 30secsTriangle R Side 30 secs

Core:Bicycles 50xMountain Climbers 25x

Back Work:Cobra 20 secsSnake R Side 30 secsSnake L Side 30 secs

Stretch:Downward Dog 30secsUpward Dog 30secsChilds Pose 30 secs

44






Week 11, Day 1


Upper Body:Block Curl 40xArm Circles Counter-clockwise 20xArm Circles Clockwise 20xPlank Hold 20 sec 2x

Stretch:Eagle Arm Stretch R 20 secs

45

Eagle Arm Stretch R 20 secs

Lower Body:Narrow V at the Barre 1 Inch Lifts, R Arm on the Barre 40xWide V at the Barre, 1 Inch Lifts, R Arm on the Barre 40xNarrow V at the Barre 1 Inch Lifts, L Arm on the Barre 40xWide V at the Barre, 1 Inch Lifts, L Arm on the Barre 40x

Stretch:Calf Stretch at the Barre, R Leg 20 secsCalf Stretch at the Barre, R Leg 20 secs

Glute Work:Flat Back Series at the Barre R Leg 1 Inch Lifts 20xFlat Back Series at the Barre R Leg, Soft & Press 20xCrescent Lunge at the Barre, R Knee to Floor, Arms in 5th 20xFlat Back Series at the Barre L Leg 1 Inch Lifts 20xFlat Back Series at the Barre L Leg, Soft & Press 20xCrescent Lunge at the Barre, L Knee to Floor, Arms in 5th 20x

Stretch:Side Stretch at the Barre R Leg 20 secsDancer Pose at the Barre R Leg 20 secsSide Stretch at the Barre L Leg 20 secsDancer Pose at the Barre L Leg 20 secs

Core:Jui Jitsu Sit Ups 25xElbow Side Plank 1 Inch Lifts, L Arm 15xElbow Side Plank 1 Inch Lifts, L Arm 15xElbow Plank Twist 25x

46

Back Work:Superman 20 secsUpward Dog 20 secs







Week 11, Day 2


Upper Body:Plank 20 sec hold 3xPlank Twist 15x

Stretch:Frog 20 secsSnake R Leg 20 secsSnake L Leg 20 secs

47

Lower Body:Parallel at the Barre 1 Inch Lifts 40xParallel at the Barre, 1 Inch Lifts, Alternating Releve 40xParellel at the Barre, 1 Inch Lifts in Releve 40xNarrow V at the Barre, R Leg 1 Inch Lifts 20xNarrow V at the Barre, L Leg 1 Inch Lifts 20x

Stretch:Runner Lunge right leg 20 secsHamstring Stretch right leg 20secsRunner Lunge left leg 20 secsHamstring Stretch left leg 20secs

Glute Work:Table Top R Leg 1 Inch Lifts 20xTable Top R Leg Hydrant 20xTable Top L Leg 1 Inch Lifts 20xTable Top L Leg Hydrant 20x

Stretch:Double Pigeon R Leg on Top 30 secsDouble Pigeon L Leg on Top 30 secs

Core:Boat Pose 10-20 sec Hold 3x Boat Pose Oblique Twist Alternating R & L 25xBoat Pose 10-20 1x

48

Back Work:Cobra 20 secs

Stretch:Cobblers Pose 30 secsDead Bug Pose 30secs

49






Week 12, Day 1


Upper BodyRing Pulses 1 inch behind back 20xBlock 1 inch lifts, straight arms 20xBlock curls 20x

StretchTriceps and Shoulder Stretch 20 secs

Lower BodyParallel at the Barre 1 Inch Lifts 40xParallel at the Barre, Soft & Press 40x

50

Parallel at the Barre 1 Inch Lifts 40xParallel at the Barre, Soft & Press 40x

Stretch:Neutral Stretch at the Barre, R Leg 20 secsNeutral Stretch at the Barre, L Leg 20 secs

Glute Work:Demi Point Parallel at the Barre, R Leg 1 Inch Lifts 20xDemi Point Parallel at the Barre 1 Inch Lift, R Leg Turned Out 20xDemi Point Parallel at the Barre, L Leg 1 Inch Lifts 20xDemi Point Parallel at the Barre 1 Inch Lift, L Leg Turned Out 20x

Stretch:Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secsRunners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs

Core:Oblique Crunch Alternating R & L Leg Extensions 20xVertical Pelvic Lift 20x

Back Work:Cat & Cow 2-4xWheel 5-10 secs 2x

51

Stretch:Downward Dog 30secsUpward Dog 30 secsChilds Pose 30 secs

52






Week 12, Day 2


Upper Body:New York City Ballet Push Ups 20xWide Push Ups 20x

Stretch:Dolphin 30secs

Lower Body:Wide V at the Barre, 1 Inch Lifts 40xLunge at the Barre, 1 Inch Lifts, R Leg 25xSki Slope at the Barre, 1 Inch Lifts R Leg 25xWide V at the Barre, 1 Inch Lifts 40xLunge at the Barre, 1 Inch Lifts, L Leg 25xSki Slope at the Barre, 1 Inch Lifts L Leg 25x

Stretch:Barre Side Stretch R Foot Foot Flexed 20secsBarre Side Stretch R Foot Pointed 20secsBarre Stretch Dancers Pose R Leg 20 secsBarre Side Stretch L Foot Foot Flexed 20secsBarre Side Stretch L Foot Pointed 20secs

53

Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:Pretzel 1 Inch Lift R Leg 20xPretzel 1 Inch Lift L Leg 20x

Stretch:Pigeon R Leg 20 secsPigeon L Leg 20 secs

Core:Alternating Leg 1 Inch Lifts R Leg 25xAlternating Leg 1 Inch Lifts L Leg 25x

Back Work:Cobra (pictured below) 30 secsFrog 30 secs


54

Powered by TCPDF (www.tcpdf.org)

55

breaking muscle

Documents