Yoga Sculpt Script
Table top your knees lift - Basic Crunch Lower
Lift
Lower
Exhale
Inhale
Exhale
Inhale
(8) Maintain a long neck and tuck your chin in. (7) Maintain wide elbows
(6) Yes you can!
(5)
(4) So strong! You have this1 (3) Yes, Whitney!
(2)
(1)
(8) Look straight up
7) Remove your rib cage from the mat. (6)
(5) Excellent! (4) Point your sternum toward the sky. (3)
(2)
(1)
(Pulse it out..
Hold (it) High) Basic Squats - ANS-(8)
Lift
Lower
Lift
Lower
Exhale
Inhale
Exhale
Inhale
(8) Move your weight to your heels and lengthen your spine. (7)
(6)
(5)
(4) Send your knees over your toes
(3) Pulse in
(2)
(1)
(1) Tiny pulses down
(8) down
(7) down
(6) down
,(5) Hold in
(4) 4!
(3) 3!
(2) 2!
(1) 1!
(8-5)Hold and strengthen. Stay long and lifted.
Just 4, just 3, 2 and 1! Full range!!
Round 2
Lift
Lower
Lift
Lower
Exhale
Inhale
Exhale
Inhale
(8) Give yourself a full-body hug! (7)
(6)
(5)
(4) To support your spine and knees, engage your inner thighs. (3)
(2)
(1)
Lift
(8) Activate your abs and lift your heart
(7)
(6)
(5)
(4) That's some low Whitney! Engage in 3 (3) Second pulse (2) The 1 pulse Pulse it out
Just
Pulse
Pulse
Keep your knees pointing in front of your toes while lowering your tailbone. Keep a low of 4 3
2
1 Hold
Feel the burn because you are all on fire today!
Four full ranges 3
2
1 - The entire range ... cycle exercise until the end of the song
Bicep Curls! - ANS-Lift
Lower
Lift
Lower
Exhale
Inhale
, Exhale
Inhale
(8) (Alignment cue): Keep your torso elevated. (7)
(8)
(6)
(5)
(4) (personalize cue) - Option to lift one arm at a time
(3)
(2)
(1)
(8) Make these controlled motions to your range of motion
(7)
(6)
(5) Squeeze at the top of your lift to maximize your curls
(4) Agreed, Ellie! (3) Pulse in 3
(2)
(1)
(8) Pulse
(7) Pulse
(6) Make tiny movements to the ceiling
(5)
(4) Hold in 4
(3) - 3
(2) - 2
(1) - 1! Hold here
Just (one count only) 8, 7, 6, 5, 4, 3, 2, 1
ANS-Stack your knees over your hips for the bicycle twist. Exhale and lengthen Exhale twist
elbow to knee
Center inhale Exhale twist elbow to knee
Inhale center
Use your core to find the lift
Peel your entire shoulder off your mat in the direction of your knee
Keep your elbows out wide or reach to either side of your legs
Option to straighten and scissor kick your legs
Yes you can
Make this worth it
Only 8
7
6
5
we change in 4
You have such strength. Rope climbers in 3
in 2
in 1
Table top your knees lift - Basic Crunch Lower
Lift
Lower
Exhale
Inhale
Exhale
Inhale
(8) Maintain a long neck and tuck your chin in. (7) Maintain wide elbows
(6) Yes you can!
(5)
(4) So strong! You have this1 (3) Yes, Whitney!
(2)
(1)
(8) Look straight up
7) Remove your rib cage from the mat. (6)
(5) Excellent! (4) Point your sternum toward the sky. (3)
(2)
(1)
(Pulse it out..
Hold (it) High) Basic Squats - ANS-(8)
Lift
Lower
Lift
Lower
Exhale
Inhale
Exhale
Inhale
(8) Move your weight to your heels and lengthen your spine. (7)
(6)
(5)
(4) Send your knees over your toes
(3) Pulse in
(2)
(1)
(1) Tiny pulses down
(8) down
(7) down
(6) down
,(5) Hold in
(4) 4!
(3) 3!
(2) 2!
(1) 1!
(8-5)Hold and strengthen. Stay long and lifted.
Just 4, just 3, 2 and 1! Full range!!
Round 2
Lift
Lower
Lift
Lower
Exhale
Inhale
Exhale
Inhale
(8) Give yourself a full-body hug! (7)
(6)
(5)
(4) To support your spine and knees, engage your inner thighs. (3)
(2)
(1)
Lift
(8) Activate your abs and lift your heart
(7)
(6)
(5)
(4) That's some low Whitney! Engage in 3 (3) Second pulse (2) The 1 pulse Pulse it out
Just
Pulse
Pulse
Keep your knees pointing in front of your toes while lowering your tailbone. Keep a low of 4 3
2
1 Hold
Feel the burn because you are all on fire today!
Four full ranges 3
2
1 - The entire range ... cycle exercise until the end of the song
Bicep Curls! - ANS-Lift
Lower
Lift
Lower
Exhale
Inhale
, Exhale
Inhale
(8) (Alignment cue): Keep your torso elevated. (7)
(8)
(6)
(5)
(4) (personalize cue) - Option to lift one arm at a time
(3)
(2)
(1)
(8) Make these controlled motions to your range of motion
(7)
(6)
(5) Squeeze at the top of your lift to maximize your curls
(4) Agreed, Ellie! (3) Pulse in 3
(2)
(1)
(8) Pulse
(7) Pulse
(6) Make tiny movements to the ceiling
(5)
(4) Hold in 4
(3) - 3
(2) - 2
(1) - 1! Hold here
Just (one count only) 8, 7, 6, 5, 4, 3, 2, 1
ANS-Stack your knees over your hips for the bicycle twist. Exhale and lengthen Exhale twist
elbow to knee
Center inhale Exhale twist elbow to knee
Inhale center
Use your core to find the lift
Peel your entire shoulder off your mat in the direction of your knee
Keep your elbows out wide or reach to either side of your legs
Option to straighten and scissor kick your legs
Yes you can
Make this worth it
Only 8
7
6
5
we change in 4
You have such strength. Rope climbers in 3
in 2
in 1
