28 Days To Spinal Flexibility Beginner Program

1
  • Unlock your spine’s potential through movements that awaken your flexibility and strength.
  • Explore your entire spine from your lower back all the way up to your neck.
  • Discover body wisdom as you develop deeper awareness of how your spine moves.
  • Transform how you move by nurturing your spine with the perfect blend of art and science.
Download Schedule

Week 1

MONDAY

510 Spine Mobility Absolute Beginner

Spine Mobility

0-15 min, Absolute Beginner, Back/Spine, Mobility, No Equipment, Pilates

TUESDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Back Flow

Back Flow 1

15-25 min, Back/Spine, Beginner, No Equipment, Pilates, Strength

THURSDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

467Express Everyday Spine

Express Everyday Spine

15-25 min, Back/Spine, Beginner, No Equipment, Pilates, Strength

SATURDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

0616 10 min Breathing with Anseila

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

Week 2

MONDAY

Pelvis Mobility

Pelvis Mobility

0-15 min, Absolute Beginner, Lower Body, Mobility, No Equipment, Pilates

TUESDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Back Strength Absolute Beginner

Back Strength

0-15 min, Absolute Beginner, Back/Spine, No Equipment, Pilates, Strength

THURSDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Shoulder Thoracic Spine Mobility

Shoulder & Thoracic Spine Mobility

15-25 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates, Upper Body

SATURDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

0616 10 min Breathing with Anseila

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

Week 3

MONDAY

467Express Everyday Spine

Express Everyday Spine

15-25 min, Back/Spine, Beginner, No Equipment, Pilates, Strength

TUESDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Back Flow

Back Flow 1

15-25 min, Back/Spine, Beginner, No Equipment, Pilates, Strength

THURSDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Pelvis Mobility

Pelvis Mobility

0-15 min, Absolute Beginner, Lower Body, Mobility, No Equipment, Pilates

SATURDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

0616 10 min Breathing with Anseila

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

Week 4

MONDAY

510 Spine Mobility Absolute Beginner

Spine Mobility

0-15 min, Absolute Beginner, Back/Spine, Mobility, No Equipment, Pilates

TUESDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

WEDNESDAY

Back Strength Absolute Beginner

Back Strength

0-15 min, Absolute Beginner, Back/Spine, No Equipment, Pilates, Strength

THURSDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

FRIDAY

Shoulder Thoracic Spine Mobility

Shoulder & Thoracic Spine Mobility

15-25 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates, Upper Body

SATURDAY

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates

SUNDAY

0616 10 min Breathing with Anseila

Breathing

0-15 min, Beginner, Breathe, No Equipment, Pilates

Bonus Sessions

Pilates Workout

Pilates Workout

0-15 min, Beginner, Full Body, No Equipment, Pilates, Strength
Hips Core Beginner

Hips & Core

15-25 min, Beginner, Core/Abs, Lower Body, No Equipment, Pilates, Strength
Standing Spine Shoulders Focus Warm Up

Standing Spine & Shoulders Focus Warm Up

15-25 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Standing, Upper Body
Beginner Flow Mat

Beginner Flow Mat 2

15-25 min, Beginner, Flow, Full Body, No Equipment, Pilates
Upper Body Stretch

Upper Body Stretch

15-25 min, Absolute Beginner, No Equipment, Pilates, Stretch, Upper Body