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  • Standing Roll Downs

    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.

  •

    Roll Ups

    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.

  •

    Bridging

    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

  •

    Feet in Straps

    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

  •

    Short Spine / Long Spine

    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

  •

    Semi Circle

    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