Women’s Intermediate Plan / Day 7 of 30
Day 7 – Gentle Reset
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Standing Leg Circles LeftExercise demonstration
Technique cues
- Place your hands on your hips, then lift your left leg with a flexed foot and move up, out, and back in a circular motion from your hip
- Keep your upper body steady so the movement stays controlled instead of swinging from side to side
10 movements
5 min active / ~7 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Butt Kicks
- Technique for Squat
- Technique for Wide Toe Touches
- Technique for Seated Twist with Arm Opening
- Technique for Seated Cross Toe Touches
- Technique for Knee Rolls
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
19 movements
10 min active / ~14 min with rests
- Technique for Standing Leg Circles Left
- Technique for Standing Leg Circles Right
- Technique for Side to Side Squat
- Technique for Butt Kicks
- Technique for Squat
- Technique for Wide Toe Touches
- Technique for Seated Twist with Arm Opening
- Technique for Seated Cross Toe Touches
- Technique for Prone Quad Left
- Technique for Prone Quad Right
- Technique for Unilateral Hand Behind Stretch Left
- Technique for Unilateral Hand Behind Stretch Right
- Technique for Knee Rolls
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
- Technique for Lying Spinal Twist Stretch Left
- Technique for Lying Spinal Twist Stretch Right
- Technique for Lateral Knee Drops
- Technique for Chest Opener
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.