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.
