Movement:

Hip & Knee Flexion / Extension, Shoulder & Trunk Stabilisation.

Benefits of this movement:

Increase cardiovascular, Warms up Body.

Progressions:

• Heavier Load - Increased Cardio & Leg Focus.

• Lighter Load - Core Focus (knee tucks)

• Single Leg

Regression:

• Knees Down

Muscle Groups:

Quads, Shoulders, Abs

Spring Tensions:

Fundamental: 2R

Intermediate/ Sculpt: 2R, 2R1Y, 2R1B

Movement:

Elbow Flexion & Extension / Static Hip & Knee Flexion.

Benefits of this movement:

Improves Cardiovascular & Posture / Strengthens Upper Back & Trunk.

Progressions:

• Heavy Load

• Pulses

• Single Heel Raise

• Narrow Row

• High Row

• Cross Straps Double Arm

• Cross Straps Single Arm

• Rotations

Regression:

• Lighter Load

• Basic Narrow & High Row Options

• Kneeling Rows

Muscle Groups:

Romboids, Traps, Scapula, Inner Thighs, Glutes, Quads, Core Stabiliser

Spring Tensions:

Fundamental: 1B, 1B+

Intermediate/Sculpt: 1B+, 1R,1RY, 1RB

Movement:

Hip & Knee Flexion / Extension, Shoulder & Trunk Stabilisation.

Benefits of this movement:

Increase cardiovascular, Warms up Body.

Progressions:

• Heavier Load - Increased Cardio & Leg Focus.

• Lighter Load - Core Focus (knee tucks)

• Hands or Forearms

• Feet to FB

• Knee Lower & Lift

• Shoulder Glydes

Regression:

• Lighter Load

• Forearms

• No Adds on / Less Time

Muscle Groups:

Quads, Shoulders, Abs

Spring Tensions:

Fundamental: 1R, 1RY ( larger bodies)

Intermediate/ Sculpt: 1RY, 1RB

Movement:

Knee & Hip Flexion & Extension.

Benefits of this movement:

Increase Cardiovascular, Challenges Balance/Stability.

Progressions:

• Heavier Load

• Removing Support

• Dumbell Punches / Arm Movements

Regression:

• Lighter Load

• Hand Support to FB

Muscle Groups:

Glutes, Quads, Hamstrings, Core

Spring Tensions:

Fundamental: 1B, 1BY,1R

Intermediate/ Sculpt: 1R, 1RY, 1RB

Movement:

Elbow & Hip Extensions & Flexion.

Benefits of this movement:

Improves Cardiovascular, Hand & Eye Co-ordination, Strengthen Arms & Chest.

Progressions:

• Heavier Load

• Single Arm Jumps

• Rotations

• Hip Lower & Lift

• Arms Up / Back / Claps

• Props

Regression:

• Lighter Load ( no less than a blue )

• Seated on Heels

Muscle Groups:

Pec Major, Deltoids, Shoulders.

Spring Tensions:

Fundamental: 1B, 1B+

Intermediate: 1B, 1B+, 1BY

Sculpt: 1BY, 1R

Movement:

Hip & Knee Flexion.

Benefits of this movement:

Improve Cardiovascular.

Progressions:

• Faster Pace

• No Hand Support - ALL SPRINGS ON.

Regression:

• Secure Carriage

• Step Overs

• Hand Support

Muscle Groups:

Quads, Glutes, Ankle Stabilisation

Spring Tensions:

Fundamental: All Springs

Intermediate: 1RB, 2R, 2RY

Movement:

Upper Body Flexion & Extension / Static Hip & Knee Flexion.

Benefits of this movement:

Increase Cardiovascular, Strengthens Shoulders Core & Glutes.

Progressions:

• Heavier Spring

• Closer to Risers = Heavier

• Single Arm

• Lift Chest as Jump carriage away.

• Heel Raises.

Regression:

• Lighter Load

• Closer to FB = Lighter

• Bend & Press Arms Fast / No Jumps.

Muscle Groups:

Deltoids, Traps, Lats, Triceps, Inner Thighs, Glutes, Core

Spring Tensions:

Fundamental: 1B, 1BY

Intermediate/ Sculpt: 1B, 1BY, 1R,1RY

Movement:

Arm & Hip Extension / Flexion

Benefits of this movement:

Increase Cardiovascular

Progressions:

• Heavier Load

• Single Arm

• Double Arm

• Rotations

Regression:

• Ligher Load

• Bum to Heels

• Double Arm Fwd Punches.

Muscle Groups:

Pec Major, Biceps, Shoulders, Core & Oblique, Quads & Glutes.

Spring Tensions:

Fundamental: 1B, 1BY

Intermediate: 1B+, 1R, 1RY

Sculpt: 1RY, 1RB

Movement:

Spinal Flexion & Lateral Flexion.

Benefits of this movement:

Mobilise the Spine, Prepare Mind & Body for class.

Add Ons:

• Hamstring Bend & Press

• Rotations

• Prancing

• Rag Doll Sway

We Start & Finish each class with a roll down.

Minimum 2-4 No more - No less.

Movement:

Spinal / Trunk Rotation.

Benefits of this movement:

Strengthens Shoulders, improve the capacity to rotate your torso with control, Pelvic Stability.

Progressions:

• Increase Load

• Decrease ROM

Box or Carriage.

• Remove feet support

• Sit closer to the FB for stronger load

• Kneeling on Box

• Straighten Levers - Arms.

• Lower & Lift Hips ( dynamic movement)

• Woodchopper + Circle of arms + Chest Press

• Props - Ball / Circle / Weight

Regression:

• Lighter Load

• Bigger ROM

• Seated Position / Z Sit / Cross Legged

Muscle Groups:

Internal & External Obliques , Deltoids

Spring Tensions:

Fundamental: 1B

Intermediate: 1B+, 1BY , 1R

Sculpt: 1R, 1RY

Movement:

Trunk Rotation

Benefits of this movement:

Oblique Rotations , Strengthen Chest & Arm.

Progressions:

• Increase Load

• Full ROM

• Add weight to free hand.

• High Kneeling

Regression:

• Lighter Load

• Long Loop

• Stay in Low Kneel

• Lower & Lift

• Do not extend free arm.

Muscle Groups:

Pec Major, Anterior Deltoids / Triceps

Spring Tensions:

Fundamental: 1Y+ ,1B

Intermediate: 1B, 1BY ,1R

Sculpt: 1B+ 1R, 1RY

Movement:

Elbow Extension / Flexion, Lateral Flexion.

Benefits of this movement:

Strengthens Triceps & increases ability to stabilise the torso.

Progressions:

• Increase Load

• Lift Top Leg 90

• Extend Leg

• Pulses

• Leg Sweeps Fwd / Back

Regression:

• Lighter Load

• Hand to Headrest

Muscle Groups:

Triceps, Deltoids, Shoulder Rotator Cuff.

Spring Tensions:

Intermediate / Sculpt: 1Y, 1Y+, 1B

Movement:

Shoulder Abduction, Core Stabiliser

Benefits of this movement:

Strengthens Rotator Cuff & Lower Trap.

Progressions:

• Increase Load

• High Kneel

• Lower & Lift

• Long Arm Sweep

Regression:

• Lighter Load

• Pirate Arm ( low arm extension)

• Seated

Muscle Groups:

Triceps, Deltoids, Shoulder Rotator Cuff

Spring Tensions:

Fundamental: 1Y+, 1B, 1B+

Intermediate / Sculpt: 1B, 1B+, 1R

Movement:

Shoulder Extension, Elbow Extension & Flexion.

Benefits of this movement:

Strengthen Shoulders & Lats.

Progressions:

• Increase Load

• Smaller ROM

• High Kneeling

• Dynamic Lift & Lower

Regression:

• Lighter Load

• Bigger ROM

• Seated

Muscle Groups:

Posterior Deltoids, Scapula, Shoulder / Traps.

Spring Tensions:

Fundamental: 1B, 1B+

Intermediate / Sculpt: 1B+, 1R , 1RY , ( 1RB MALE)

Movement:

Shoulder , Hip , Lumbar Flexion.

Benefits of this movement:

Strengthen Abdominals & Stabilisers Shoulders, Stretches the achilles tendon.

Progressions:

• Lighter Load

• Single Leg Tendon Stretch

• Tricep Dip

Regression:

• Heavier Load more support

• Tricep Dips with Long Legs or Bent Legs / Build up to TS.

Muscle Groups:

Abdominals, Triceps, Anterior Deltoid.

Spring Tensions:

Intermediate/ Sculpt: 1R, 1RY, 1RB

Movement:

Thoracic & Lumbar Extension.

Benefits of this movement:

Strengthen Back Extensors, Improve Posture & strengthens neck flexors.

Progressions:

• Heavier Load

• Larger ROM

• T Arms / Tricep Extensions / Circles

• Swimming Legs

Regression:

• Lighter Load

• Smaller ROM

• Bent Knees / Cross Legs

Muscle Groups:

Neck Flexors, Rotator Cuffs, Lats, Biceps, Deltoids, Entire Posterior Chain.

Spring Tensions:

Fundamental: 1B, 1B+, 1BY

Intermediate / Sculpt: 1BY, 1R, 1RY

Movement:

Rotations, Elbow Flexion / Extensions.

Benefits of this movement:

Spinal Rotation, Strengthens Upper Back, Improves Posture.

Progressions:

• Increase Load

• Larger ROM.

• Double Arm Row

• Pulses

• Lift & Lower Hips

• Knees Away from Shoulder Blocks

Regressions:

• Lighter Load

• Seated on Box / Carriage

Muscle Groups:

Deltoids, Lats, Rhomboids, Trapezius.

Spring Tensions:

Fundamental: 1B, 1B+, 1R

Intermediate/ Sculpt: 1B+, 1R, 1RY

Movement:

Static Elbow Extension

Benefits of this movement:

Strengthen Shoulders , Encourages Good Posture & Scapular Retraction.

Progressions:

• Increase Load

• Longer Lever

• C Curve

• Teaser

• Lift Arms Higher

• Internal or External Rotation of the Palms

Regression:

• Lighter Load

• Seated

Muscle Groups:

Posterior Deltoid, Rhomboids, Trapezius.

Spring Tensions:

Fundamental: 1Y+, 1B

Intermediate / Sculpt: 1B, 1B+ , 1R

Movement:

Shoulder & Static Elbow Extension.

Benefits of this movement:

Strengthen Shoulders, Encourages Good Posture, Scapular Retraction, Core Stabilisers.

Progressions:

• Heavier Load

• Smaller ROM

• High Kneeling

• Seperate the Feet

• Move Away from SB.

• Proposal

• Slower Movement

• Hold / Pulses

• Internal / External Rotation of Palms

Regression:

• Lighter Load

• Seated

Muscle Groups:

Trapezius, Rhomboids, Triceps, Posterior Deltoid, Abdominals.

Spring Tensions:

Fundamental: 1B, 1B+, 1R

Intermediate, Sculpt: 1R, 1RY

Movement:

Elbow Flexion/ Extension

Benefits of this movement:

Strengthens Triceps, Core Stabilisation

Progressions:

• Increase Load

• Seperate Hands

• Single Arm

• Bum of Heels

• Props

Regression:

• Lighter Load

• Seated on Box or Heels

Muscle Groups:

Triceps

Spring Tensions:

Fundamental: 1B, 1B+

Intermediate/ Sculpt: 1B, 1B+, 1R, 1RY

Movement:

Shoulder Flexion Horizontal.

Benefits of this movement:

Strengthen Chest & Arms, Core Stabilisation

Progressions:

• Increase Load

• Kneeling + Dynamic Lower & Lift

• Props - Ball or Weight

• Palms Down

• Palms Up

Regression:

• Lighter Load

• Sit on Box

• Sit on Carriage

Muscle Groups:

Biceps, Anterior Deltoids , Pec Major

Spring Tensions:

Fundamental: 1B, 1B+, 1R

Intermediate / Sculpt: 1B+, 1R, 1RY, 1RB

Movement:

Arm Extension, Core Stabilisation

Benefits of this movement:

Strengthen Chest & Arms, Core Stabilisation

Progressions:

• Increase Load

• Kneeling + Dynamic Lower & Lift

• Proposal ( Single Knee )

• Standing / Squat

• Long Arm Sweeps

Regression:

• Lighter Load

• Seated

Muscle Groups:

Biceps, Anterior Deltoids , Pec Major

Spring Tensions:

Fundamental: 1B, 1B+, 1R

Intermediate / Sculpt: 1B+, 1R, 1RY, 1RB

Movement:

Shoulder & Elbow Flexion & Extension

Benefits of this movement:

Strengthen Chest / Back / Arms.

Progressions:

• Lighter Spring

• Toes

• Wide Hand Grip Chest

• Narrow Hand Grip Triceps

• Half Way Holds

• Tempo

Regression:

• Heavier Spring

• Knees Bent

• Knees Hips Fwd

Muscle Groups:

Pec Major, Triceps , Chest

Spring Tensions:

Fundamental: 1R

Intermediate: 1B, 1BY, 1R, 1RY

Sculpt: 1Y, 1B, 1BY, 1R, 1RY, No springs

Movement:

Elbow Flexion & Extension

Benefits of this movement:

Strengthens Biceps, Core Stabiliser

Progressions:

• Increase Load

• High Kneeling

• C Curve

• Boat Pose

• Teaser

Regression:

• Lighter Load

• Elbows Lower

• Seater Long Legs through our around SB

Muscle Groups:

Biceps

Spring Tensions:

Fundamental: 1B, 1B+, 1R

Intermediate/ Sculpt: 1B+, 1R, 1RY

Movement:

Hip Flexion , External Rotation, Hip AB & ADD-uction

Benefits of this movement:

Mobilise the hips, stabilise the pelvis.

Progressions:

• Heavier Load

• Ball under tail

• Use of Props

• Leg Circles

• Lower Lift

• Bend & Extend

• Single Leg / Single Strap

Regression:

• Lighter Springs

• Hold Hips for Feedback

• Smaller ROM.

Muscle Groups:

Hamstrings, Adductors, Quads

Spring Tensions:

Fundamental: 1R1Y (SHORT LOOPS ) 1R1B, 2R

Intermediate/Sculpt: 1R1B, 2R, 2R1Y

Movement:

Spinal Extension, Articulation.

Benefits of this movement:

Mobilises the Spine, Stretches & Strengthens the Hamstrings, Opens chest.

Progressions:

• Lighter Spring

• Hamstring Extensions

• Pulses

• Single Leg March

Regression:

• Heavier Spring

• Smaller ROM

Muscle Groups:

Hamstrings, Glutes, Shoulders

Spring Tensions:

Intermediate/Sculpt: 1R, 1RB, 2R

Movement:

Spinal Articulation, Lumbar, Thoracic & Hip Flexion.

Benefits of this movement:

Spinal Mobility, Practise control & articulation of spine, stretches hamstring, strengthens core.

Progressions:

• Lighter Load

• Hands up - remove support

• Props

• Single Leg / Figure 4.

Regression:

• Stronger Spring

• Leg Lower & Lift

• Short Spine

• Tail Bone Lifts

Muscle Groups:

Hamstrings, Core, Triceps

Spring Tensions:

Intermediate/Sculpt: 1R,1RY,1RB, 2R

Movement:

Splits: Eccentric Hip Flexion & Extension

Leg Lift: Concentric Flexion & Extension

Benefits of this movement:

Mobilises and strengthens the movement at the hip.

Progressions:

• Lighter Load = Harder

• Knee Tuck

• Knee Tuck w Rotation

• Knee Tuck w Leg Kick Through / Both Sides

• Round Back

• Flat Back

• Pushup

• Arabesque

• Pendulum Leg Sweeps

Regression:

• Stronger Load = Easier

• Long Leg Pike

Muscle Groups:

Hamstrings, Psoas, Rectus Femorus, Glutes , Quad

Spring Tensions:

Fundamental: 1R

Intermediate/ Sculpt: 1B, 1R, 1RY

Movement:

Hip / Knee Flexion & Extension.

Benefits of this movement:

Strengthens Glutes / Hamstrings

Stabilises Spine & Shoulders

Progressions:

• Heavy Load

• Heel or Toe

• Opposite Arm Extension

• Foot in External Rotation

• Pulses

Regression:

• Short Box

• Forearms

Muscle Groups:

Glutes, Hamstrings, Core, Shoulders

Spring Tensions:

Fundamental: 1R, 1RY

Intermediate/Sculpt: 1RY, 1RB

Movement:

Hip Flexion / Extensions / Abduction / Adduction.

Benefits of this movement:

• Strengthens Glutes / Hamstrings

• Lumbar Spine Control

• Hip Mobility

Progressions:

• Heavier Load

• Pulses

• Clams

• Froggy ( External Rotation Press )

• Internal Rotation

• Circles

• Strap over thigh

Regression:

• Lighter Spring

• Encourage Breaks Between Sets.

Muscle Groups:

Glutes, Hamstrings.

Spring Tensions:

Fundamental: 1B, 1BY

Intermediate: 1Y, 1B, 1BY, 1R, 1RY

Sculpt: 1Y, 1BY, 1R, 1RY, 1RB

Movement:

Hip & Knee Flexion & Extension.

Benefits of this movement:

• Stabilises Core, Spine & Shoulders.

• Strengthens Glutes & Hamstrings.

Progressions:

• Increase Load

• Long or Short Strap

• Arm Extension

• Oblique Long Leg Lateral Open/ Close

• Oblique Circles

• Body Position on Diagonal

• Arabesque Tricep Pushup

• External Rotation ( Froggy Press)

• Pulses

Regression:

• Lighter Load

• Forearms to box

• Long Strap

• Lower Reps / Rest

• Bend & Stretch - Fundy’s Only.

Muscle Groups:

Glutes, Hamstrings, Shoulders, Core ( Full Body)

Spring Tensions:

Fundamental: 1B Long Strap Only. ( low reps )

Intermediate: 1B, 1B Stepped up

Sculpt: 1BY , 1R

Movement:

Hip Abduction & Adduction, Pelvic Stability.

Benefits of this movement:

Strengthens Inner Thighs / Pelvic Floor.

Progressions:

Kneeling on Platform / Carriage

• Spring Load ( light )

• Range of Motion

• Props for Arms.

Heel to White Rail or Box

• Spring Load ( Heavier )

• Range of Motion

• Pulses

• Holds

• Rotations

• Heel Lifts

• Hamstring Pulls

Regression:

Kneeling on Platform / Carriage

• Heavier Spring Load

• No Props

• Standing Splits on Carriage with light springs.

Heel to White Rail or Box

• Lighter Load

• Smaller Range of Motion

• Basic Flows of Pulls / Pulses. ( rests)

Muscle Groups:

Adduction / Abduction / Core & Pelvic Floor

Spring Tensions:

Fundamental: Only Standing - Refer to Side Splits.

Intermediate/ Sculpt:

Kneeling on Platform: 1Y or No Springs

Heel to White Rail or Box: 1B or 1B Stepped up.

Movement:

Hip & Knee Extension/ Flexion

Benefits of this movement:

• Strengthen glutes

• Stabilise pelvic stability & core

• Single leg stability.

Major Muscle Group:

Glutes / Hamstrings /Quads

Progressions:

• Increase or Decrease load

• Dumbells ( add upper body exercises)

• Tempo

• Heel Raises

• Holds

• Pulses

• Star Jumps / Plyometrics

Regression:

• Less depth

• Hold / Lift footbar for support

Spring Tensions:

Fundamental: 1B / 1R

Intermediate / Sculpt: 1Y / 1B / 1R / 1RY ( no springs)

Movement:

Hip Abduction & Adduction.

Benefits of this movement:

Improve hip mobility & stability, Strengthens Adductors.

Progressions:

• Spring Load

• Range of Motion

• Foot Placement

• Props

• Static Holds

• Pulses

• Adding in Upper Body Work.

Regression:

• Lighter Load

• Smaller Range of Motion

• Foot Placement

Muscle Groups:

Light Springs: Adductors ( inner thighs)

Heavy Springs: Abductors ( outer thighs / glutes )

Spring Tensions:

Fundamental:

Light: 1B or 1BY

Heavy: 1BY or 1R ( depending on body weight you will need to increase accordingly )

Intermediate/Sculpt:

Light: 1Y, 1B , No Springs

Heavy: 1YB, 1R, 1RY, 1RB.

Movement:

• Hip & Knee Flexion / Extension

• Hip Hinge

Benefits of this movement:

• improve lower body strength

• Increased muscle mass

• Improved balance, stability & posture.

Major Muscle Groups:

Glutes / Quads / Hamstrings & Calves.

Progressions:

• Dumbells

• Ring Between Ankles or Outside

• Pulses

• Rotations

• Increased or Decrease Load

• Heel Raises

• Foot Position - narrow or wide

• Tempo

• Dumbell Swings / Figure 8

• Knee Waive

Regression:

• Foot Position

• Increased or Decrease Load

Spring Tensions:

Fundamental:

Light for balance & stability: 1B

Heavy for strength: 1R or 1RY ( if a larger body)

Intermediate / Sculpt:

Light for balance & stability: 1Y / 1B or No Springs (sculpt)

Heavy for strength: 1R / 1RY / 1RB ( if a larger body)

Movement:

Hip Abduction & Adduction.

Benefits of this movement:

• Strengthens Glutes & Quads

• Stabilise spine while moving.

Progressions:

• Spring Load

• Foot Placement

• Other Leg Skater - ( skater 1 & skater 2)

• Props

• Pulses

• Static Holds

• Dead Lifts

• Heel Raises

• Warrior

Regression:

• Lighter Load

• Shallower Squat

• Foot Placement

• Calf against Footbar for Support.

Muscle Groups:

Glutes, Hamstrings, Quads.

Spring Tensions:

Fundamental:

Light: 1B, 1R ( heavy people)

Heavy: 1BY , 1R, 1RY ( heavy people)

Intermediate/Sculpt:

Light: 1Y, 1B , No Springs

Heavy: 1R, 1RY, 1RB ( heavy people)

Movement:

Hip & Knee flexion & extension.

Benefits of this movement:

• Hip mobility

• strengthen quads & glutes

Lunge Variations:

• Floor

• Long Box or Short Box to floor

• On Platform

• Anything facing the risers (back of machines is a reverse lunge )

• Curtsey lunge

• 90/90

• Tippy Bird

• Balance / Single leg raisers

• Side Lunge ( floor / box or platform)

Spring Tensions:

are at your discretion, depending on what variation you are doing will determine your spring choice. Keep in mind different body weights require different load & there is not a one size fits all. Ensure all of your clients have the correct spring tension to get your desired outcome wether it be light or heavy.

Movement:

Hip , Trunk & Shoulder Flexion.

Benefits of this movement:

• Strengthen Core & Upper Body

• Activates anterior chain (front of body).

• Learn to control dynamic movement with unstable elements.

• Challenges abdominals, hip flexors & anterior leg muscles.

Progressions:

• Scissor Legs

• Arm Movements ( Offering / Fly / Circles etc)

• Leg Lower Lift

• Ball Between Ankles

Regression:

• Boat Pose

• Stronger Springs to assist with Lift.

• Perform Teaser without Straps.

Muscle Groups:

Anterior Chain, Quadriceps, Abdominals

Spring Tensions:

Intermediate/Sculpt: 1B or 1R

Movement:

Lateral Trunk Flexion, Thoracic Rotation.

Benefits of this movement:

Developing control & strength through lateral Flexion.

Progressions:

• Prop

• Longer Lever or Arms etc.

• Pulses

Regression:

• Hand to Head Support

• Cross Arms over chest.

• Smaller Range of Motion.

Muscle Groups:

Internal & External Oblqiues & QL.

Spring Tensions:

Anchor Carriage / Use Short Strap to Lengthen Carriage for taller people.

Movement:

Slight flexion of the spine & abdominal & hip work.

Benefits of this movement:

Strengthen Abdominals without overloading hip flexors.

Progressions:

Facing Footbar

• Add Props

• Safety Strap around foot / or none.

• Single Leg Lifts

• Depth of the roll back

• Straight Back Hinge

• Rotations

• Teaser

Facing Risers:

• Holding Straps

• Single Leg Lift

• Double Leg Lift

• Teaser

• Full Roll backs & Extension onto Box.

Regression:

• Smaller range of motion

• Short Loops or Knots for Support

• Feet planted to Head Support

• No props

• Seated on Carriage.

Muscle Groups:
Abdominals

Spring Tensions:

Fundamental: 1R / 1RY

Intermediate: 1B, 1BY, 1R

Sculpt: 1Y, 1B

Movement:

Trunk, Hip Flexion & Extension, Spinal Rotation

Benefits of this movement:

Core Strength, Strengthening Hip flexors , trunk & pelvic stability.

Progressions:

• Leg Extensions

• Reverse Knee Tucks

• Pulses

• Rotations

Regression:

• Lighter Spring Tension

• Straps off

• Ankles Crossed

Muscle Groups:

Transverse & Rectus Adominus, Hip Flexors.

Spring Tensions:

Fundamental: Box Abs no Straps or Straps with 1Y only. ( no double leg extension )

Intermediate/Sculpt: 1B, 1BY, 1R.

Movement:

Hip Flexion & Extension , Shoulder & Pelvic Stability.

Benefits of this Movement:

Trunk stability, Core Strength, Hamstring Flexibility.

Progressions:

• Single Leg

Regression:

• Load

• Foot Position on carriage.

Spring Tensions:

2R // Appropriate for all levels

Movement:

Hip Extension & Rotation ,Rotating the spine on all planes.

Benefits of this movement:

Core Stability, Balance, Side Strength.

Progressions:

• Lighter Springs

• Shoulder Glide

• Single Arm

• Feet to Footbar

Regression:

• Hip Dips w Rotation

• Feet on Platform

• Hands on Short Box

• Footbar to lower level.

Muscle Groups:

Transverse & Rectus Abdominus, Internal & External Obliques.

Spring Tensions

Intermediate: 1B ,1Y

Sculpt: 1Y, no springs.

Movement:

Shoulder extension & flexion.

Benefits of this movement:

• Increase shoulder & Core stability.

• Strengthen Abs

• Activate the core muscles while executing the movement

• Neutral spine.

Progressions:

• lighter springs

• feet to shoulder blocks

• feet on top of shoulder blocks

• single leg lift or knee tuck

• hold full extension

Regression:

• step feet fwd

• knees down (down stretch)

Spring Tensions:

Fundamental: not a fundamental exercise.

Intermediate: 1R / 1RY / 1RB

Sculpt: 1B

Movement:

Shoulder Flexion (also known as Wheelbarrow)

Benefits of this movement:

• increased core stability and strength

• activate the core muscles while executing the movement

Major Muscle Groups:

Lats / Traps / Rectus & Transverse abdominus / Obliques.

Progressions:

• wider hand grip to target lats

• narrow hand grip to target triceps

• pushup

• toes on shoulder pads

• single arm

• single arm rotations

• hold carriage out

• low chest press

• oblique down stretch ( hands to one corner of FB)

Regression:

• heavy supportive springs

• 4 point kneel

Spring Tensions:

Fundamental: 1R

Intermediate & Sculpt: 1Y / 1B / 1R / 1RY / 1RB

Benefits of this movement:

increase lower back & core strength stability

Major Muscle Groups:

Transverse abdominus / internal and external obliques / shoulder stabiliser muscle group / glutes.

Progressions:

• lighter springs

• feet to footbar

• waive top arm from hip to ear

• hip dips

• thread the needle

• oblique pike

• star

• knee tucks

• weight or ball in top hand to ceiling

Regression:

• bottom knee rested on carriage

• top hand supporting

Spring Tensions:

Fundamental: not a fundamental exercise.

Intermediate: 1B / 1Y

Sculpt: 1Y / no springs

Movement:

Plank: n\a

Pike: Hip Flexion & extension.

Benefits of this movement:

• increase lower back & core strength

• shoulder stability

Major Muscle Groups:

Rectus / Transverse abdominus / internal and external obliques / shoulder stabiliser muscle group.

Progressions:

• lighter springs

• feet to footbar

• mountain climbers

• single leg raises

• hands to platform

• walk forwards & back

• shoulder glides

• commando

• box

Regression:

• knee hover

• forearms down

• heavier supportive springs

Spring Tensions:

Fundamental: 1B /1BY /1B stepped up.

Intermediate: /Sculpt: 1B / 1Y / no springs

Movement:

• Transverse & Rectus abdominus

• Shoulder flexion & extension

Benefits of this movement:

Strengthen Lower & Upper abs / strengthen upper body.

Major Muscle Groups:

Lattissimus Dorsi (lats) / Transverse & Rectus abdominus

Progressions:

• Single or Double leg extensions

• Chest Lift ( flexion)

• Hundred

• Static Holds

• Leg Waives

• Reverse Knee Tucks

• Diamond Knee / Oblique Rotations

options to build are endless, be creative.

Regression:

• Chest Down

• Lighter Springs

• Knees Closer to Chest

• Ankles Crossed

• Long Loops

Spring Tensions:

Fundamental: 1R / 1R1Y

Intermediate / Sculpt: 1RY / 1RB / 2R

Movement:

• Hip Extension

• Spinal Articulation

Benefits of this movement:

Hip & Spine Mobility, strengthen & work glute & hamstring.

Major Muscle Groups:

• Glutes

• Hamstrings

• Abs

Progressions:

• MC inner or outer thighs

• Toning or Regular Ball inner thighs

• Use of Dumbells

• Single Leg March / Waive etc

• Hamstring Extensions

• Single Leg Hamstring Extensions

• Hip lower & lifts

• Heels or Toes

the options are endless, be creative.

Regression:

• Supportive Springs

• TT Marching

• Reduce range of Motion

Spring Options:

Fundamental: 3R+ or All Springs

Intermediate: 2R / 2R1B / 2R1Y

Sculpt: 2R / 2R1Y / 1R1B

Movement:

• Upper Body / Spinal Flexion

• Hip Flexion

Benefits of this movement:

Mobilise the spine, strengthen abdominals.

Major Muscle Groups:

Rectus / Transverse Abs/ Hip Flexors.

Progressions:

• add weight / ball or MC.

• TT leg hover /(boat pose)

• Single or Double leg hover.

• Teaser

• Single Arm overhead / Oblique twist.

Regression:

• Knees bend over FB for support

• Weight in the hand to assist lift

• Hands behind the thighs.

Movement:

• Upper Body / Spinal Flexion

• Hip Flexion

Benefits of this movement:

Improve core stability, strengthen upper / lower abdominals.

Prep body for the rest of class.

Major Muscle Groups:

Rectus / Transverse Abs.

Progressions:

• Single or DL

• Criss Cross ( rotations)

• Leg Waves (up + down)

• Revers knee tucks / ab crunch

Regression:

• Chest Down

• Single Leg or TT Legs only

Spring Options

Fundamental: 3R / 3R1Y /3R1B

Intermediate / Sculpt: 3R1B / All Springs

Movement:

• Hip Flexion

• Knee Flexion & Extension

Benefits of this movement:

warms up the lower body (glutes/ hamstrings / quads.

Spring Options for Single Leg:

Fundamental: 2R // 2R1Y // 2R1B

Intermediate / Sculpt: 2R1Y // 2R1B // 3R

Spring Options for Double Leg:

Fundamental: 3R // 3R1Y // 3R1B

Intermediate / Sculpt: 3R1B // all springs