Classical

As it reads on the watch

1. 1 / 15

   Footwork Series

   Toes, arches, heels, tendon stretch

   3 springs · heavy

   The classical warm-up

   • · 10 each: toes, arches, heels
   • · Wrap the bar, knees track the toes
   • · Tendon stretch: lower + lift heels

2. 2 / 15

   The Hundred

   Classical rhythm

   2 springs · red

   Vigorous pumping breath

   • · Arms pump from the back
   • · In 5, out 5 · 100 counts
   • · Gaze at the toes, reach long

3. 3 / 15

   Overhead

   Long loops

   2 springs · red

   Control both directions

   • · Arms press down, hips follow up
   • · Flex + separate, roll down slow
   • · x3 only - quality over reps

4. 4 / 15

   Coordination

   2 springs · red

   Breath runs the sequence

   • · Curl, reach arms + legs together
   • · Open, close, knees in, elbows
   • · Crisp and even · x4

5. 5 / 15

   Rowing

   Into the sternum

   1 spring · red

   Row, then round away

   • · Elbows wide, fists to sternum
   • · Hinge back, then roll round
   • · Press behind, circle to the toes

6. 6 / 15

   Rowing

   From the chest

   1 spring · red

   Tall spine, clean lines

   • · Press from the chest, arms lift
   • · Reach up, open, circle down
   • · Grow taller on every rep

7. 7 / 15

   Long Box Pulling

   Pulling straps + T

   1 spring · red

   Back body, open chest

   • · Pull to the hips, lift the gaze
   • · T-straps: arms wide to the T
   • · Neck long, legs reaching

8. 8 / 15

   Backstroke + Teaser

   Long box · straps

   1 spring · red

   The long box finale

   • · Backstroke: reach, circle, hold
   • · Teaser: roll up, arms press down
   • · Hold, lower with control · x3

9. 9 / 15

   Short Spine

   Headrest down

   2 springs · red

   Massage the spine long

   • · Frog press out, lift up and over
   • · Roll down, heels to the seat
   • · Pelvis heavy, knees follow

10. 10 / 15

    Stomach Massage

    Round, hands back, reach, twist

    2 springs · red

    Four flavors of scoop

    • · Round: lift heels, lower, press
    • · Hands back: chest open
    • · Reach up, then twist each side

11. 11 / 15

    Short Box Series

    Round, flat, side, twist, tree

    2 springs · red

    Spine in every direction

    • · Feet under the strap, sit tall
    • · Round, flat, side-to-side, twist
    • · Tree: climb up, walk down

12. 12 / 15

    Elephant

    Round back

    1 spring · red

    Weight forward, heels heavy

    • · Push back from the waist
    • · Exhale drags the carriage in
    • · x8, then hold the last one

13. 13 / 15

    Long Stretch Series

    Long, down, up stretch

    1 spring · red

    Plank, arch, pike - no wobble

    • · Long: one line out and in
    • · Down: hips press, chest lifts
    • · Up: pike, fold, press out

14. 14 / 15

    Knee Stretches

    Round, arched, knees off

    1 spring · red

    Quick, controlled rhythm

    • · Round back: tail tucked under
    • · Arched: chest proud, same legs
    • · Knees off: 10 brisk pumps

15. 15 / 15

    Running + Pelvic Lift

    The classical finish

    2 springs · red

    Cool the system down

    • · Run: alternate heels under the bar
    • · Pelvic lift: hips up, press out
    • · Lower the spine to close