You and gravity are going to have another little chat, and by now, it's a dialog that keeps improving. Within these videos are progressions and combinations that become pretty advanced, but have a welcoming platform. The Initiate Program gave us the insight into embodiment needed to pursue the challenges within these ideas. So, let's play!

 Warm-Up Sequence - The Walking Warm Up & Bird Dog Jam. 1-2 times through the walk, at least 5 times per side for the Bird Dog of choice (or several Bird Dogs of choice).

Movement 1 - The 1-Leg Squat+ Jam. 3 sets. 6 per leg. Remember, those numbers have more meaning than appear on paper. We're still in our weekly progression. So, whether we are in week 2, 4, or 6, our 1-Leg Squat reflects where we are.

The numbers stay the same. The experience does not.

Movement 2 - The Sprint Intro Jam. Don't be duped by the simplicity of this countdown. 5 Squat-into-Planks (the exercise formerly known as Burpees), then sprint! Then 4, then sprint... 3, sprint, 2... etc.... A 5-to-1 countdown with a sprint in between. 1 round is good, but if your legs, lungs, and soul can still keep technique high, try another.

Movement 3 - Pigeon Plus & Bird Dog Jam. Spend a little time here. maybe 30 seconds each side for the Pigeon, 3 or 4 times on both sides for both exercises.