3: Cool Down Stretch: Yoga based stretches ensure your body will stay healthy and flexible after your hard work.

Warm Up

Around the World Stretch

Wrists Down

Swimming

Thigh Hold-Forward

Side Triangle Stretch

Biceps Pulls

Tricep Push Up

Lunges

Run (Toes, Knees, Side)

Pole Ups

Cool Down

Standing Pole Splits

Reverse Pole Splits

Pole Flexion

Runners Lunge

Center Split

Floor Side Split

Down Dog (Walking)

Cobra

Bow

Hip Flexors (threading the needle)

Calf Pull

The Sickle

Child Pose

Roll Up

WEEK 1 Pole Hold, Side Crunch, Round House, Pelvic Bridge, Shoulder Mount, Single Leg Squat, Cement Mixer

WEEK 2 Pole Hold, Side Crunch, Round House, Pelvic Bridge, Shoulder Mount, Single Leg Squat, Cement Mixer

WEEK 3 Pole Pile, Side Crunch, Round House, Pelvic Bridge, Shoulder Mount, Single Leg Squat, Cross Leg Cement Mixer

WEEK 4 Pole Pile, Side Crunch, Round House, Pelvic Bridge, Shoulder Mount, Single Leg Squat, Cross Leg Cement Mixer

WEEK 5 Pole Pile Roll, Side Crunch, Round House, Pelvic Slide, Shoulder Mount Catch, Single Leg Squat, Cross Leg Cement Mixer

WEEK 6 Poll Pile Roll, Side Crunch, Round House, Pelvic Slide, Shoulder Mount Catch, Single Leg Squat, Cross Leg Cement Mixer

WEEK 7 V-Slide, Side Crunch, Round House, Pelvic Slide, Shoulder Mount Catch, Single Leg Squat, Shoulder Press

WEEK 8 V-Slide, Side Crunch, Round House, Pelvic Slide, Shoulder Mount Catch, Single Leg Squat, Shoulder Press