MOBILITY (Voiceover) (17:13)

Purpose: Start with Mobility to open congested areas. Build stability by offering support and trust. Learn to observe and listen to your partner.

Structure: 1-1:30 minutes per stretch or 5 deep breaths

1. Back
2. Chest/Shoulders
3. Ribs / Obliques
4. Hamstrings
5. Glutes
6. World's Greatest Stretch
7. Hip Flexor Lunge
8. Quad / Dancer's Pose
9. Downward Dog / Upward Dog / Child's Pose
10. Supine Twist / Fetal / Leg Traction

STRETCH (27:40)

Purpose: Here are 3 Combo Stretches to enhance intimacy, trust, and communication, and of course mobility!

Structure: 1-1:30 minutes per stretch or 5 deep breaths

1. Child's pose (with Cat Walk kneading massage) and Heart Opener
2. Hip Flexor and World's Greatest Stretch (with Monkey Hang)
3. Cross Legged Side Chain and Neck (with Crab Pinching massage)

BODYWEIGHT STRENGTH (20:14)

Purpose: To build auxotonic strength (person vs person) while deepening proprioceptive (inner GPS) versatility. A great opportunity to listen to your partner and communicate limits non-verbally. Also a fun way to connect with each other with playful competition.

Structure: Try each exercise for 5-10 reps, all under a controlled pace. Start with 1 circuit, then work up to 3 circuits of these exercises. 20 per circuit.
1. One Arm Push
2. One Arm Pull
3. Squats
4. Lunges
5. Standing Core

CORE (23:53)

Purpose: A movement snack that can be done post workout or run with a partner. All you need is a resistance band and a soft terrain for kneeling. Develop a well balanced core by learning to activate, control, and self-organize when stressed with external and internal forces.

Structure: 1-2 rounds, Dynamic & Isometric Contractions

1. Banded Woodchop
2. Hip Thrusts
3. Sit Up with High Press
4. Lower Ab Leg Throw Downs
5. Banded Plank Reaches
6. Plank Hold

MASSAGE (15:09)

We gently massage 7 specific parts of the body that house lymph nodes, circulatory junctions, major connective tissues, and meridian channel crossings. With these areas, a little goes a long way, especially when receiving from a trusted partner.