Lesson 04: Heat

These Days - Rudimental, Jess Glynnes, Macklemore, Dan Caplen - 3’30

GOTT: This track focuses on releasing tension through the posterior chain — the back, shoulders, and legs — while maintaining strong core engagement.

Begin with alternating Thread the Arm stretches to open the shoulders and mobilize the spine. Flow into Downward Dog, gently pedaling the heels right and left to release tightness in the calves and hamstrings.

Transition to Hoover Rock, hovering the knees just an inch off the board in tabletop position. This movement ignites the core and stabilizers while keeping the breath steady and controlled.

In part two, return to the sequence with deeper rotations and bigger pedal motions, encouraging more back mobility and release through the lower body. The board rocks a little more, enhancing core activation and balance.

The final part intensifies each movement — deeper shoulder threads, fuller Down Dog extensions, and stronger Hoover Rocks — building warmth, freedom, and control through every breath and motion.