Day Thirteen is all about flow. Every sequence will deepen your connection with your body through intentional, refined movement using the ball. This class is for your body and your mind. We work through a controlled supine core series with the ball in between the ankles, before moving into a four point to plank flow with the ball behind the knee that brings a beautiful blend of contemporary pilates and yoga based movement. Be ready for a prone series that your spine will thank you for, and a fun elevated squat series that focuses on the upper and lower body. Your finisher is a powerful reverse plank series with the ball between the ankles.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!