CORE · MEMBERSHIP WORKOUT
Core flow
Build on core foundations with bent-knee marching, heel slides, pelvic control and bridges. Stay with Core basics if this feels too much.
8 minutesCoreMat recommendedNo kneelingNo wrist support
Practice with pose membership
Full workout access requires an active membership.
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At a glance
- 8 minutes from start to finish
- Mat recommended
- No kneeling
- No weight on the hands or wrists
Before you begin
Make space to move and choose a comfortable range of motion. Pause if a movement causes pain. This session is built from short movement demonstrations and timed intervals.