This follow-along nonstop technique flow begins with a short warmup, quickly drills the foundation building blocks of rib cage circles, and leads into a practice for unlayered rib cage circle isolations using several arm positions. Then we practice rib cage circles in layered variations—with arm paths and over travel steps—and progress into further complexity by varying the timing of layers relative to one another, and leading our sequences from both left and right.

This program includes a short warmup, but if you prefer a slower preparation, start with one of the offerings from the Warmups for Shoulders and Spine series.

Need help fine tuning your rib cage circles? That’s covered in the Rib Cage Isolations and Backbends movement breakdown series. Start with Chest Lift, Drop, and Accent and then proceed to Rib Cage Circle.