IN THIS LESSON

Some Nights - Fun - 4’36 - 110 bpm

This track focuses on lower-body strength, balance, and stability, using the flipped board to increase proprioception and muscular engagement. Through single-leg work, lunges, holds, and yoga-inspired poses, participants challenge the glutes, thighs, hips, and core while improving balance and body control. Emphasis is placed on posture, slow transitions, and alignment.

Part 1: Ask participants to flip the board, as all exercises will be performed on the round side.

Start with Tree Pose:
• Right foot centered on the board
• Left foot options:

  • Level 1: left toes touching the board

  • Level 2: left foot on the inside of the shin

  • Level 3: left foot above the knee (never on the knee)

Hands can be in prayer or open wide to assist balance.
Hold for 15 seconds, then switch sides for another 15 seconds, cueing calm breathing and core engagement.

Part 2: Keep the right foot on top of the board.

Alternate between:
• Curtsy lunge (left leg crossing back)
• Squat or lunge with the left foot on the ground

Between each movement, lift the knee to engage the core while keeping the chest lifted.

Timing:
• 4 counts curtsy lunge + knee lift
• 4 counts squat/lunge

Repeat the combination 8 times, then stabilize into Tree Pose to reset balance.

Part 3: Switch sides with the left foot on the board.

Repeat the same sequence:
• Curtsy lunge with knee lift
• Squat or lunge on the ground

Maintain control, posture, and heel pressure.
Perform the combination 8 times, then finish again in Tree Pose to reinforce balance.

Part 4: Transition into Chair Pose, feet grounded, hands in prayer.

Cue:
• Weight in the heels
• Chest lifted
• Knees bent and aligned

Hold, then for the next 15 seconds, extend the arms overhead, shoulders down, engaging the upper back while staying as low as possible to maximize thigh and glute activation.

Part 5: Quick transition into Warrior II:

• Right foot on the board, left foot on the ground
• Arms extended wide, aligned with shoulders
• Front knee bent close to 90 degrees

From Warrior II, flow into Reverse Warrior / Sun Warrior, lifting the right arm overhead and opening the side body.

Switch sides:
• Left foot on the board, right foot on the ground
• Warrior II → Reverse Warrior on the left

Encourage long arms, controlled depth, and steady breathing to finish the track strong and focused.

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