This power flow challenge will target your obliques to not only stretch them but to work them! Get ready for a challenging power flow to leave you feeling lengthened and strengthened.

This is the perfect 20 minute challenge to compliment all the other classes and challenges within The System. Ashley will walk you through a flow that will leave you feeling loose and refreshed.

Dr. Vogal will walk you through exercises to help relieve and stretch your low back. You will need a long band (or towel) and a plyo box (or chair/bench).

This restorative challenge will focus on releasing tension in the shoulders, neck, and arms. It is a great challenge to pair with a 20 min strength upper body burnout.

In this challenge Ashley will break down the basics of yoga. She will walk through the common poses and break down correct form and alignment. Even for the seasoned yogi, this is a challenge you don't want to miss.

Ashley will use light weights to guide you through an intense yoga flow. The use of weights will tone and tighten your muscles and the fast flow will keep your heart rate up.

Anna will walk you through lower body mobility focusing on your hips, glutes and hamstrings. Gimme more.

Anna will walk you through upper body mobility and recovery. Focus will be on your shoulders and upper back.

This recovery challenge is focused on shoulder mobility. This is a great compliment to a heavy upper body workout and important for your overall fitness. You need a lacrosse ball, foam roller, towel/long band and chair.

Runner? This mobility challenge is for you. Anna will walk you through 20 minutes of mobility and recovery work specifically targeted for the runner. Grab a towel or long band to help with the stretch.

Ashley created a 20 minute stretching challenging specific to runners. This will involve a lot of hip openers to leave you feeling stretched for your next run.

If your shoulders or back are feeling tight, you don't want to miss this 20 minute recovery session.

Anna will walk you through recovery for low back pain. You will need a foam roller and lacrosse ball.

This is a general, feel good, flush out for a hard week of SOS classes. Foam roller, lacrosse ball needed.