Beginner: Starting Holds and Patterns

Warmup: Cat-Cow (5-10 min)

Beast: Intro (2-5 min)
Interval 1: Beast Hold/Beast Reach (5-7 min)
Interval 2: Beast Wave/Beast Extension (5-7 min)

Crab: Intro (2-5 min)
Interval 1: Crab Hold/Crab Reach (5-7 min)
Interval 2: Crab Twist/Crab Kickthrough (5-7 min)

Ape: Intro (2-5 min)
Interval 1: Ape Hold/Ape Reach (5-7 min)
Interval 2: Ape Pop/Ape Twist (5-7 min)

Cooldown: Hip Flexor Magic (5-10 min)

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