Lesson 05: Expand

Meant To Be - Bebe Rexha, Florida Georgia Line - 2’44

GOTT: In this track, the focus is on strengthening the quads while lengthening the hamstrings and side body. Begin with a gentle Forward Fold, allowing gravity to release tension through the lower back and stretch the hamstrings. Move into alternating Lateral Stretches to open the sides of the body, followed by controlled Squats to build leg strength, balance, and coordination.

In part two, deepen each movement — lengthen a bit more in the Forward Fold, feeling the stretch along the back of the legs, and add greater reach through each side bend. During squats, keep the knees soft at the top to protect the joints and maintain stability on the board.

The final part brings more intensity and flow: reach further in the side stretches and sink deeper into the squats, connecting breath and movement. Feel the strength rising through the legs and the lightness created by the lengthening of the entire body.