03

prep
- music
- zabuton

Welcome
- workout pep talk

Core Exercises
(1) Abs
-- Bicycle
-- Side-to-Side
-- Clap Under Feet
-- Out-and-In
(2) Planks (regular, left, and right)
(3) Superman

Balance
(1) Simple Tip-Toes
-- 2sec: Start with your head facing forward, hand behind you back, and feet flat on the ground. Stretch up on your tip-toes for 2sec. Come back down, flat your feet. Do this 8 times. (8x)
-- 4sec: Do the same thing, but with 4sec on your toes. (4x)
-- 8sec: Do the same thing, but with 8sec on your toes. (2x)
-- 16sec: Do the same thing, but with 16sec on your toes. (1x)
(2) Directional Tip-Toes
-- Start with your head facing forward, hands behind your back, and feet flat on the ground. Stretch up on your tip-toes. Holding that stretched position, slowly look up (hold for 4sec). Then look left (hold for 4sec). Look down (hold for 4sec). Look right (hold for 4 sec). Go back on down flat on your feet.

Pedestal: Build Strength!
-- (see notes week 02)

Spinning
(1) Individual Spins
-- (see notes week 02)
(2) Spin Golf
(3) FuFu: Partners Back-to-Back
-- (see notes week 02)

Set up taiko

Enceladus

Closing