Week 1 – WARM-UP & FIRST VARIATIONS
WEEK 1 – WARM UP (1 Hour 20 Mins)
In week 1 of your Needle Scale program, we will be teaching you a full body warm up to prime your body for the content to follow. Following the warm up, we will teach you 10 skill specific skills and drills that will help you gain the flexibility, strength, stability, balance and control you’ll need to take your Needle Scale to the NEXT LEVEL!
Time Codes:
Welcome: 00:11
What you’ll need: 00:25
What to expect: 1:00
Needles Inspo: 2:03
Meet the girls: 6:22
Full body warm up – SLOW TUTORIAL: 7:37
Exercise 1 – Stability drill 1: 30:56
Bonus drill: 34:22
Exercise 2 – Stability drill 2: 37:43
Exercise 3 – Strength drill 1: 42:18
Exercise 4 – Strength drill 2: 44:30
Exercise 5 – Strength drill 3: 48:08
Exercise 6 – Hip extension sequence week 1: 51:04
Exercise 7a – Shoulder flexion: 59:21
Exercise 7b – Lats and Triceps: 1:00:44
Exercise 7c – Chest stretch: 1:02:26
Exercise 8 – Thoracic Mobility: 1:05:26
Exercise 9 -Lunge with twisted grip: 1:08:05
Exercise 10 – Needle Scale week 1: 1:14:05
HOMEWORK this week: 1:18:56