A supine start with the squidgy ball in – mobilising, stretching and strengthening; developing into a seated section with stretches and core work; finishing with this week’s Dart, table-top and Cobra. Again do this separately or in conjunction with the Standing section.
A four-point kneeling start with spiky balls, then into prone to develop last week’s Dart, stabilising and mobilising hips and spine with spiky balls in supine, a band section re-introducing climbing a tree. Do this with or separately from the Standing section.
A mix of supine stabilising and mobilising exercises followed by a core sequence, finishing off with a short section in 4-point kneeling, prone and inverted V positions. You can do this in conjunction with the standing section or dive straight in to this section as it starts gently.
Use this mix of dynamic stretches and balances as a set on it’s own or with the main section.
Starting in 4-point kneeling with small wave cat, push-ups and diamond press variations; moving on to pelvic stability and single leg sequence; finishing off with stretchy/release section mixing tradition pilates exercises with gentle ball rolling
Starting off with roll-downs and ball rolling under foot; followed by a domino waist stretch; moving on to a multi dimensional, multi-paced balance section continuing to build strength in our core and hips
Starting with supine stabilising and mobilising exercises with the spiky ball, then developing the single leg sequence followed by roll-backs with balances; finishing with push-ups and double dips in inverted V
Starting with a selection of roll-downs, moving on to inverted V and zig zagging hip release in gate pose amongst other things (we’re still working on those push-ups); moving on to a supine/seated sequence incorporating the spiky ball; finishing off with spiky ball “hammock” lower back and neck release.
Starting with inverted V, 4-point-kneeling, gate pose and prone routine; moving on to a supine/side-lying sequence incorporating spiky ball; finishing off with upper back release with spiky balls
A mix of dynamic stretches and balances that also build strength and co-ordination – use as a warm up or a session on its own.