BODYBALANCE 77
Duration: 57 min
Equipment: yoga mat (optional)
Presenter team: Dr Jackie Mills, Corey Baird, Caley Jäck, René Vogel
1. TAI CHI WARMUP
Les Mills recording of What Do You Love
Originally recorded by Seeb feat. Jacob Banks.
MOVES: Narrow Wu Chi, Breath Swings, Wide Wu Chi, Weight Shift With Chi Ball, Weight Shift With Chi Ball &
Circle Overhead, Tai Chi Birds Tail Arms, Weight Shift With Chi Ball
& Circle Overhead.
2a. SUN SALUTATIONS
Les Mills recording of 1000X
Originally recorded by Jarryd James feat. Broods.
MOVES: Extended Mountain Pose, Forwrd Fold, Lunge, Down Dog, Wide Lunge, Pyramid Pose, Plank Pose, Crocodile Pose, Baby Cobra Pose, Moutain Pose, Baby Back Bend, Baby Back Bend Arms Overhead, Flat Back Arms Extend, Warrior 1, Extended Warrior 1.
2b. SUN SALUTATIONS
Les Mills recording of Breathe
Originally recorded by Seeb feat. Neev.
3. STANDING STRENGTH
Les Mills recording of Roam
Originally recorded by Theia.
MOVES: Down Dog, Warrior 1, Extended Warrior 1, Triangle Pose, Extended Warrior 2, Warrior 2, Warrior 2 with Heel Lift, Sun Warrior, Wide Squat, Intense Pose, Warrior 3.
4. BALANCE
Les Mills recording of Youth
Originally recorded by Troye Sivan.
MOVES: 90°/90° Lunge, Lunge, Dynamic Balance Sequence.
5a. HIP OPENERS
Les Mills recording of Starving
Originally recorded by Hailee Steinfield & Grey feat. Zedd.
MOVES: Swan Pose, Quad Stretch, Seated Star Pose, Extended Seated Star
Pose, Modified Half Lotus Pose with
Shoulder Stretch, Extended Modified Half Lotus
Pose, Seated Wide-Legged
Stick Pose, Side Bend .
5b. HIP OPENERS
Les Mills recording of Heartlines
Originally recorded by Broods.
6. CORE - ABDOMINALS
Les Mills recording of All We Know
Originally recorded by The Chainsmokers feat. Phoebe Ryan.
MOVES: Reach To Feet, Legs and Arms
Shoot Out, Pilates Bicycle and Reverse Curl, Pilates Rocking Chair, Legs and
Arms Shoot Out (Shoulders Off the Floor).
7a. CORE - BACK
Les Mills recording of No Lie
Originally recorded by Sean Paul feat. Dua Lipa.
MOVES: Scorpion Press & Firefly Pose
Sequence, Firefly Pose, Childs Pose, Plank Pose, Hover & Walk Feet
Sequence, 3-Legged Down Dog & Flip Dog Sequence, Wild Thing Pose, Bridge Pose, Bridge With Leg Extension Sequence .
7b. CORE - BACK
Les Mills recording of Love Me Now
Originally recorded by John Legend.
8. TWISTS
Les Mills recording of All Time Low
Originally recorded by Jon Bellion.
MOVES: Child's Pose, Twisted Child's Pose, Prayer Twisted Child's Pose, Intense Twist Pose, Extended Mountain Pose/Baby Back Bend.
9. FORWARD BENDS - HAMSTRINGS
Les Mills recording of 1000X
Originally recorded by Jarryd James feat. Broods.
MOVES: Forward Fold, Rag Doll Pose, Twisted Triangle Pose, Gorilla Pose, Happy Baby Pose, Supine Adductor Stretch.
10a. RELAXATION / MEDITATION
Les Mills recording of And She Translated Into The Sky
Originally recorded by Levi Patel.
10b. RELAXATION / MEDITATION
Les Mills recording of Empty Calls Quiet
Originally recorded by Levi Patel.
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