Lesson 03: Stabilize

Let Me Go - Hailee Steinfeld, Alesso, Florida Georgia Line, WATT - 2’54

GOTT: In this track, we focus on building strength and mobility through the core and back. Begin by transitioning from a lotus seat into a tabletop position, aligning your body — belly button over the logo, shoulders over hands, hips over knees. Start with gentle cat/cow movements to mobilize the spine and connect breath to motion.

Move into Bird Dog, extending opposite arm and leg while engaging your core, back, and glutes. Add toe–finger taps to deepen control and coordination. Then, flow into elbow-to-knee tucks — exhale as you draw in, inhale as you lengthen — feeling the power through your center. Finish the sequence with controlled tap backs, testing your core strength and balance.

Repeat the same flow on the other side for part two, maintaining alignment and focus.

In part three, circle the hips back to release tension and open the hips before lowering onto your forearms for a strong plank hold. Conclude with light knee taps, keeping the core fully engaged as you stabilize through the board — steady, strong, and connected.