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.
Stretching, strengthening and mobilising, multidimensional squidgy ball routine. Slow balances and strengthening pliers in the standing section. Developing exercises in gate pose and inverted V, more work on those push-ups. Hip release and leg stretching to finish.
Do this before or after the main week 1 session. Lower back mobilising, stabilising and stretching with or without the spiky ball.
A familiar standing stretching, mobilising and balancing section with pink bands. Introducing the knee bend in inverted V and gate pose in 4-point kneeling. Seated/Supine pink band section to help with slow rolling up and down including hip rolls and bridging.