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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.

  •

    Footwork DL + SL

    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

  •

    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

  •

    Mat Abs

    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

  •

    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.