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!
Up Next in SCULPT
-
Day 15 · Full Body Sculpt: Ring
Day Fifteen is all about connection. We dial it back to basics using the ring to give our bodies a chance to recuperate before we progress into our final block of the challenge. Expect a controlled single side core series with the ring under foot, a lengthening side series and a feel good standin...
-
Day 18 · Full Body Sculpt: Block + An...
We’ve swapped things up and shifted to sculpt! We’ll still work on glute medius, obliques, core, shoulder stability, and triceps. Expect a quick, explosive squat warm-up, some single-sided tricep push-up work with a side plank variation, and a tricep finisher. Let’s put our strength work to the t...
-
Day 20 · Full Body Sculpt: Ball + Ank...
A Sculpt class that focuses on glute max and medius, complete core, upper back, rear delts, and triceps. Using a ball and ankle weights, we’ll power through single-leg bridging, single-sided core work, a four-point kneel with push-ups, and balanced single-sided standing. This class will leave you...
63 Comments