CorePower Yoga Sculpt Sequence + Playlist – March ’20

Happy March! I can’t believe how fast this year is already flying. Sharing my CorePower Yoga Sculpt Sequence of the month to any fellow CorePower teachers for ideas, or any fellow yogis looking for ideas to enhance your own practice.

You can find my playlist here

Integration

Song: Losing Myself by Shui & Denae

Child’s Pose –> Table Top –> Cow/Cat –> Table Top –> Down Dog –> Ragdoll Pose –> Intention

Intention: Gratitude. Focus on acknowledging all of the amazing things your body can do for you on and off your mat rather than channeling your focus towards what it cannot.

Sun A

Song: Intentions by Justin Bieber

Inhale Mountain –> Exhale Reverse Prayer –> Inhale Baby Backbend –> Exhale Forward Fold –> Inhale Halfway Lift –> Exhale High Plank –> Toe Taps –> Exhale High Plank –> Inhale 2 inches forward –> Exhale Low plank (hold here 4, 3, 2, 1) –> Inhale Upwards Facing Dog –> Exhale Down Dog –> Inhale Look Forward –> Exhale Forward Fold –> Inhale Halfway Lift

Repeat x2 with Spider Crunches and Plank Jacks (cue high to low plank chataranga after planks)

Sun B

Song: Never Seen the Rain by Tones and I

Intentions might bleed slightly into Sun B

Inhale Chair Pose –> Exhale Chair with Airplane Arms –> Inhale One Legged Mountain (L) –> Exhale Airplane –> Inhale High Crescent –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale High to Low Plank

Repeat other side (R)

Plank Mandala

Song: What if I go? (feat. Bonzai) by Mura Masa

Commandos (high plank to forearms – up & down) –> Dolphin Pushups (on forearms send your booty up and back then come back to forearm plank) –> R Side Plank –> Side Plank with hip dips –> On booty – plant palms on ground – Boat Pose Out and In –> L Side Plank –> Side Plank with hip dips –> Forearm Plank Knee Taps (song filler if needed otherwise skip)

Sun B with weights

Phantoms and Friends by Old Man Canyon

(Cue Weights on All) Inhale Chair Pose –> Exhale Chair with Airplane Arms –> Inhale One Legged Mountain (L) –> Exhale Airplane –> Inhale High Crescent –> Exhale step back foot in 2 inches for 90/90 lunges with bicep curls with pulses & hold –> Inhale High Crescent –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale High to Low Plank

Repeat other side (R) side with hammer curls

Squats

Song: Deep Down Low by Valentino Khan

Squat with optional chest press (singles, pulse, hold) –> Hold Low with alternating calf raises –> Singles (2 counts up & 2 counts to lower), Pulse Hold –> Walk up & back the length of you (4 counts) –> Singles, Pulse, Hold –> Froggy Squats (If no time for froggies add to squats 2)

Cardio 1

Song: Bonfire – Chris Lake Remix by Felix Jaehn (long pause in beginning skip to 15 sec in)

Jumping Rope –> Box Jumps –> Reverse Burpees (Roll down on your back explode up. Give options if this does not resonate with students) –> (Left side) Jumping Jacks –> (Back room) Maniacs (Drive same knee to same elbow) –> (Right side) Skater Jumps –> (Front) Football Runs

Sculpt 1

Songs: Pacific Coast Highway (Feat. Max) by Two Friends, MAX & Summer in the City by Xuitcasecity

Inhale Chair Pose –> Exhale Hinge Forward 45 Degrees Narrow Row –> Inhale One Legged Mountain Pose (L) w/ Rotator Cuffs –> Exhale Step L foot back to crescent –> Tricep Kickbacks in Crescent –> Warrior 2 –> Drop Weights in front Bicep Curls –> Lawn Mowers –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale High to Low Plank

Tabata

Song: Cutting Shapes by Don Diablo

20 Seconds All Out, 20 Seconds Rest: Pushups + Football Runs (will get 3 rounds pushups, 2 football runs)

Sculpt 2

Songs: Sweet Lovin’ by Sigala and Finally by Mr. Belt & Wezol

Inhale Chair Pose –> Tricep Dips –> Inhale One Legged Mountain Pose (L) w/ Side Lateral Raise –> Exhale Step L foot back to crescent –> Reverse Fly –> Warrior 2 –> Drop Weights in front Hammer Curls –> Lawn Mowers –> Exhale Warrior 2 –> Inhale Reverse Warrior –> Exhale High to Low Plank

Squats 2

Song: Forever (feat. Post Malone) by Justin Bieber

• Squat with leg raises on block — pulse & hold
• Froggies if did not get in Squat 1

Glutes/Abs

Song: Pump by Valentino Khan and Don’t Mind by Louis The Child

• Abs: Russian Twists with Block/Weight for Challenge w/ pulse & holds
• Glutes: Weighted Hip Lifts (squeeze block in between thighs)–> Raise L leg lifts –> Singles –> Raise R leg lifts
• Abs: Scissor Kick Block Passes –> Reverse Direction –> Legs up the wall with block on soles of feet, Cherry Pickers –> Pulse and Holds –> 30, 60, 90’s with flutter kicks (if need to fill time)

Surrender

Song: Love Her by Jonas Brothers

Seated Forward Fold –> Supine Figure 4 –> Happy Baby

Savasana

Song: Sigh by Shallou

Also, be sure to check out my February YS Sequence for more sculpt ideas!

xx,