Top 3 to inform the class before starting:

• 2 white springs at the front of the machine will be your modification

• There are stabilization poles if you ever need to use them

• Long black strap: the long black strap is lighter and the short hard handle is heavier

Abs [10 min] 

• Reverse Bird Dog (warm up)

• Reverse Bird Dog (warm up)

• Reverse Ab Wheel (up onto toes for challenge takers)

• Reverse Saw (up onto toes for challenge takers)

• Reverse Forearm Plank to Pike (full arm plank as an option versus on forearms)

Legs  [10 min x 2 = 20 min] - Legs back to back

• Well Lunge  /  Back floor lunge (harder)

• Kneeling inner thigh at the front (zero springs or go slower for stronger clients)

• Single leg squat

• Platform lunge

• Light Squats (watch out for knees collapsing inward)

Oblique + Upper Body [11 min]

• Torso Twist

• Serve the Platter

• Shoulder Press

• Tricep Extension

• Arm Circles (arms out in front of you like you’re pushing someone away - circles up, out, down, up the center…then reverse)

[1 min total - 30 seconds one way, 30 seconds the other way]

• Torso Twist