Up & Down with Ange | The A Life

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BUILT TO MOVE

WELCOME

Start here (4:00)
Mobility assessment
Start with the Basics (107:44)

STRENGTH + FLEXIBILITY 2026 - PHASE TWO (WEEK 5 - 8)

PROGRAM TRACKER
LOWER BODY - PHASE TWO
UPPER BODY - PHASE TWO
CORE - PHASE TWO
MOBILITY - PHASE TWO (34:38)

STRENGTH + FLEXIBILITY 2026 - PHASE THREE (WEEK 9 - 12)

PROGRAM TRACKER
LOWER BODY - PHASE THREE (39:55)
UPPER BODY - PHASE THREE (30:14)
CORE AND LOCOMOTION - PHASE THREE (39:57)
MOBILITY - PHASE THREE (33:56)
EXPRESS - FULL BODY ROUTINE (18:15)

EXPRESS CLASSES

Better posture with Ange (18:30)
Floor explore with Marty (19:01)
Hip Express with Ange (17:33)
End of day stretch with Ange (18:17)
Strong Back with Marty (18:12)

EXTRA CONDITIONING

Bone Density Builder Plyometrics Class 1 (22:27)
Bone Density Builder Plyometrics Class 2 (27:30)
MIxed Strength with Marty (34:10)
HIIT & Active stretching with Marty (33:40)
Reclaim your Glutes & hip extension with Ange (28:20)
No crunches core strength with Ange (26:56)
Bulletproof Knees with Ange (39:47)
Short Whole Body Work Using Weights with Marty (19:32)
Knees and feet with Marty (35:41)

MOVEMENT EXPLORE

Dynamic movement sequence with Marty (27:38)
Movement flow with Ange (30:00)
Back & hips mobility with Ange (33:12)
Grounded Movement Sequence with Marty (34:57)
Ground Moves with Marty (18:43)
Back and neck release with Ange (23:46)
Up & Down with Ange (30:45)

YOGA

Recovery Yoga with Ange (24:36)
Yin with bolster with Ange (40:52)
Upper Body & neck Tension Release with Ange (33:20)
Yoga for Period Pain Ease with Ange (37:27)

SPECIALIZED CLASSES

Upper Back Sequence For Better Posture with Ange (24:33)
Un-stiff Your Upper Back with Ange (22:02)
Hip Mobility and Pancake with Ange (32:58)

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Up & Down with Ange

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