28 Days To Spinal Flexibility Intermediate Program

1
  • Deepen your spinal freedom with movements that challenge your flexibility and strength.
  • Master complex mobility by working through your entire spine with precise, flowing exercises.
  • Unlock your deeper sense of awareness in your spinal column, from the lumbar up to your cervical spine.
Download Schedule

Week 1

MONDAY

Spine Flow

Spine Flow 1

Back/Spine, Flow, Intermediate, No Equipment

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

30 Core Back 1 intermediate

Core & Back 1

25-40 min, Back/Spine, Core/Abs, Intermediate, No Equipment, Pilates, Strength

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Spinal Rotation & Lateral Flexion

Spinal Rotation & Lateral Flexion

25-40 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates

SATURDAY

Everyday Back

Everyday Back

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

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Week 2

MONDAY

Full Spine Mobility intermediate

Full Spine Mobility

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

TUESDAY

0Breath WorkIntermediate

Breath Work

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

WEDNESDAY

Spine Mobility Rotation intermediate

Spine Mobility – Rotation

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

0498 Spine Stretch Mobility

Spine Stretch & Mobility

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates, Stretch

SATURDAY

Dynamic Spine

Dynamic Spine

25-40 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Stretch

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Week 3

MONDAY

Spine Flow

Spine Flow 1

Back/Spine, Flow, Intermediate, No Equipment

TUESDAY

0Breath WorkIntermediate

Express Strong Upper

15-25 min, Beginner, Core/Abs, Lower Body, Pilates, Small Equipment, Strength

WEDNESDAY

30 Core Back 1 intermediate

Core & Back 1

25-40 min, Back/Spine, Core/Abs, Intermediate, No Equipment, Pilates, Strength

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Full Spine Mobility intermediate

Full Spine Mobility

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

SATURDAY

Spine Mobility Rotation intermediate

Spine Mobility – Rotation

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Week 4

MONDAY

Dynamic Spine

Dynamic Spine

25-40 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Stretch

TUESDAY

0Breath WorkIntermediate

Breath Work

15-25 min, Beginner, Core/Abs, Lower Body, Pilates, Small Equipment, Strength

WEDNESDAY

Spinal Rotation & Lateral Flexion

Spinal Rotation & Lateral Flexion

25-40 min, Back/Spine, Beginner, Mobility, No Equipment, Pilates

THURSDAY

0Breath WorkIntermediate

Breath Work

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

FRIDAY

Everyday Back

Everyday Back

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

SATURDAY

0498 Spine Stretch Mobility

Spine Stretch & Mobility

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates, Stretch

SUNDAY

0Breath WorkIntermediate

Breath Work

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

Bonus Sessions

30 Core Connect intermediate

Core Connect

25-40 min, Core/Abs, Intermediate, Pilates, Small Equipment, Strength
Standing Pilates 1 intermediate

Standing Pilates 1

25-40 min, Full Body, Intermediate, No Equipment, Pilates, Standing
Hip Mobility

Hip Mobility

15-25 min, Intermediate, Lower Body, Mobility, No Equipment, Pilates
Ac7721 a4c2 d653 31b3 4caec1debbea 0504 20 min Shoulder Stretch

Shoulder Stretch

15-25 min, Intermediate, No Equipment, Pilates, Stretch, Upper Body
Mat flow inter

Short Flow Mat 1

15-25 min, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength