Getting Started
Week 1: Foundations of Flow
-
ATM Defining Midline for Symmetry (58:42)
-
Day 1: 20 Minute Conscious Conditioning Workout (21:49)
-
Day 2: 20 Minute Conscious Conditioning Workout (22:24)
-
Day 3: 20 Minute Conscious Conditioning Workout (22:08)
-
Day 4: 20 Minute Conscious Conditioning Workout (24:44)
-
Day 5: 20 Minute Conscious Conditioning Workout (22:05)
-
(Lazy) Pilates: Gradual Challenge for Improvement (59:23)
Week 2: Low Back Defense Plan
-
ATM Mobilize your Spine (Push or Pull vertebra) (59:57)
-
Day 1: 20 Minute Conscious Conditioning Workout (23:02)
-
Day 2: 20 Minute Conscious Conditioning Workout (23:33)
-
Day 3: 20 Minute Conscious Conditioning Workout (22:59)
-
Day 4: 20 Minute Conscious Conditioning Workout (24:14)
-
Day 5: 20 Minute Conscious Conditioning Workout (23:56)
-
(Lazy) Pilates: Define your spine to lengthen lumbar (58:22)
Week 3: Long Neck, Strong Neck
-
ATM Feather Touch to Free your Neck (59:23)
-
Day 1: 20 Minute Conscious Conditioning Workout (21:32)
-
Day 2: 20 Minute Conscious Conditioning Workout (23:48)
-
Day 3: 20 Minute Conscious Conditioning Workout
-
Day 4: 20 Minute Conscious Conditioning Workout
-
Day 5: 20 Minute Conscious Conditioning Workout
-
(Lazy) Pilates: Neck Nirvana - Cervical Resilience (57:55)
-
3 min Miracle: Free your Neck (6:51)
Week 4: Resistance Revolution, Hip Strength
-
ATM Strong Hip Joints with SeeSaw Breathing (54:37)
-
Day 1: 20 Minute Conscious Conditioning Workout (22:21)
-
Day 2: 20 Minute Conscious Conditioning Workout (22:32)
-
Day 3: 20 Minute Conscious Conditioning Workout (22:19)
-
Day 4: 20 Minute Conscious Conditioning Workout (22:07)
-
Day 5: 20 Minute Conscious Conditioning Workout (22:18)
-
(Lazy) Pilates: Happy Hips - Strongly Seated Ball & Socket (57:15)
-
3 min Miracle: Protect Your Hips by Strengthening the Neck of Your Femur (2:25)
Week 5: Simplifying the Shoulder Complex
-
ATM Fluid Swing: Spinal Freedom (59:42)
-
Day 1: 20 Minute Conscious Conditioning Workout (21:46)
-
Day 2: 20 Minute Conscious Conditioning Workout (22:46)
-
Day 3: 20 Minute Conscious Conditioning Workout (22:35)
-
Day 4: 20 Minute Conscious Conditioning Workout (22:43)
-
Day 5: 20 Minute Conscious Conditioning Workout (21:41)
-
(Lazy) Pilates: Shoulder Complex - Clarity for Strength (65:32)
Week 6: Stability/Agility - Nurturing Knees
-
ATM Resist & Restore: Knee Mobility with a Scarf (60:08)
-
Day 1: 20 Minute Conscious Conditioning Workout (20:42)
-
Day 2: 20 Minute Conscious Conditioning Workout (21:41)
-
Day 3: 20 Minute Conscious Conditioning Workout (21:48)
-
Day 4: 20 Minute Conscious Conditioning Workout (21:54)
-
Day 5: 20 Minute Conscious Conditioning Workout (21:17)
-
(Lazy) Pilates: 3D Support for Healthy Knees (62:19)
Week 7: Foot Work - Rooted & Resilient
Week 8: Helping Hands and Well Armed
-
ATM Unlocking Arm Range with Finger Resistance (57:23)
-
Day 1: 20 Minute Conscious Conditioning Workout (22:18)
-
Day 2: 20 Minute Conscious Conditioning Workout (20:51)
-
Day 3: 20 Minute Conscious Conditioning Workout (23:26)
-
Day 4: 20 Minute Conscious Conditioning Workout (22:43)
-
Day 5: 20 Minute Conscious Conditioning Workout (22:16)
-
(Lazy) Pilates (65:32)
