Short no-mats cooldowns for BODYCOMBAT 45 mins classes
Devised by Nick Moore <nick@nickmoore.net>

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"SAPPHIRE" COOLDOWN (02:00)
Structure: (32 → 16 → 32) → (32 → 16 → 32) → 32 → bow

Song: Sapphire (Ed Sheeran)
Release: BODYCOMBAT 106, Track 10

VERSE [00:00 - you're glowing]
32  L arm across - shoulder stretch (16)
    L tricep → look right (16)
16  L foot behind → side stretch

CHORUS [00:30 - (sapphire!) touching...]
32  L foot forward → hamstring (16)
    → Back leg – calf (16)

VERSE [00:50]
32  R arm across - shoulder stretch (16)
    R tricep → look right (16)
16  R foot behind → side stretch

CHORUS [1:20]
32  R foot forward → hamstring (16)
    → Back leg – calf (16)

BRIDGE [1:40]
32  Arms forward – upper back (16)
    Arms back – chest (16)

FINISH [02:00]
Bow

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"ORDINARY" COOLDOWN (1:52)
Structure: 16 → (32 → 16) → 2×32 → (32 → 16) → 32 → bow

Song: Ordinary (Alex Warren)
Release: BODYCOMBAT 105, Track 10

INTRO [00:00 - guitar]
16  Settle down and breathe, roll shoulders

VERSE [00:08 - vocal]
32  L foot forward → hamstring (16)
    → Back leg – calf (16)
16  → Chest up – hip flexor (16)

CHORUS [00:34 - drums]
32  Quad LEFT (16)
    L foot behind → side stretch (16)
32  Quad RIGHT (16)
    R foot behind → side stretch (16)

VERSE [01:09]
32  R foot forward → hamstring (16)
    → Back leg – calf (16)
16  → Chest up – hip flexor (16)

CHORUS [1:34]
32  Arms forward – upper back (16)
    Arms back – chest (16)

FINISH [01:52]
Bow

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"MISSING OUT" COOLDOWN (1:26)
Structure: 16 → 5×32 → bow

Song: Missing Out (The Ivy)
Release: BODYCOMBAT 95, Track 10

INTRO [00:00]
16  Settle down and breathe

BUILD [00:16]
32  Reach arms forward – stretch back (16)
    Reach arms behind – open chest (16)

32  Shoulder stretch LEFT (16)
    Shoulder stretch RIGHT (16)

SETTLE [00:47]
32  Hamstring LEFT (16)
    Hamstring RIGHT (16)

32  Quad LEFT (16)
    Quad RIGHT (16)

32  R foot behind → LEFT side stretch (16)
    L foot behind → RIGHT side stretch (16)

FINISH [01:26]
Bow

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"WAIT TILL YOU SEE MY SMILE" COOLDOWN (2:24)
Structure: 4×32 → 16 → 4×32 → 16 → bow

Song: Wait Till You See My Smile (Alicia Keys)
Release: BODYCOMBAT 46, Track 10

BUILD [00:00]
32  Settle down and breathe (16)
    Palms up (8) → palms down (8)

32  Hug yourself (16)
    Open chest (16)

32  Forward fold (16)
    Roll up, arms high (16)

32  Tricep LEFT + head turns RIGHT (16)
    Tricep RIGHT + head turns LEFT (16)

TRANSITION [1:04]
16  Head down (8)
    Head up (8)

SETTLE [1:12]
32  Adductor – weight in LEFT (16)
    Adductor – weight in RIGHT (16)

32  Hamstring LEFT (16)
    Hamstring RIGHT (16)

32  Quad LEFT (16)
    Quad RIGHT (16)

32  R foot behind → LEFT side stretch (16)
    L foot behind → RIGHT side stretch (16)

FINAL 16 [2:16]
16  Palms up → lower to fist into palm

FINISH [2:24]
Bow