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  • Heavy Cardio Plank

    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

  •

    Scooter Jumps

    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

  •

    Arm Jumps

    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

  •

    Carriage Step Overs

    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

  •

    Straddle Throws SB

    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

  •

    Punches

    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

  •

    Flying Splits / Arabesque

    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

  •

    Suspended Knee Tucks (Long Stretch)

    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

  •

    Heavy Knee Stretch

    Movement:

    Hip Flexion & Extension/ Knee Flexion & Extension

    Benefits of this movement:

    • cardio vascular

    • shoulder strength & stability

    • lower body warm up / fatigue quads

    Progressions:

    • bicycle

    • single leg lift

    Regression:

    • rest forearms on footbar with squishy mat.

    • lighter spring

    Spring Tensions:

    Fundamental: 2RB / 2R

    Intermediate / Sculpt: RRY / RRB

  •

    Straddle Rows

    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