David's Third Lesson
Last updated Nov 3, 2026
- Starting setup
Springs: 1 Green Spring · Footbar: Down
- Instruction
Intro for new people 1) No pain, if you feel any pain that means your doing something wrong, so stop, take a break, and reset, it should feel comfortable and more like a stretch 2) Don't worry about what your neighbours are doing, focus on your own movements, and try to keep movements in sync with your breath, inhale to prepare, exhale to work 3) Every exercise here has a base version and optional additions. Start with the base — the version you can do with control and an easy breath. The addition might be the arms lifting, the hinge, or the strap; if it doesn't sit right in your body today, stay at the layer below and work there. Staying at a layer is not falling behind. It is the right dose for today.
- Exercise
Standing Series: Side Splits + Lateral Arm Raises
Beginner · Modern
2 sides required
Open exercise reference → - Exercise
Standing Series: Picking Flowers
Intermediate · Modern
2 sides required
Open exercise reference → - Custom movement
Tea Tray
Low kneeling
- Custom movement
White frame lat pull
- Custom movement
White frame knee raises
- Custom movement
Feet in Straps: Butterfly
Tip: use your browser's print dialog to take this flow to the studio.