Standing dynamic stretches and balance; four-point kneeling – table-top, push-ups and baby cobra; more hip and back strengthening with spiky ball exercises, bridging and new hip roll variations; finishing with relaxing hip and lower back release exercises with spiky ball.
Roll-down selection and adding on to balance and agility section; hip and back mobilising and strengthening routine; front support push-ups; neck and shoulder release with spikey ball
Seated spirals, domino waist stretch; supine spine curls and curl-ups; 4-point kneeling cat, leg lifts and arm reaches; more add-ons to the standing sequence; prone baby cobra with spinal rotation and leg lifts; Seated/Supine core sequence featuring the return of the diamond leg double leg stretch; pink band hip mobilising
Adding on to standing sequence; Four-point kneeling cat, push-ups, star, swimming; Supine spinal stability and mobilising preparing for challenges of additions to core sequence; big wave/inverted V sequence; Supine lower back and hip release with spiky balls
Supine with squidgy ball: shoulder mobilising, spine curls; seated mermaid, side-support waist stretch; arm openings; prone cobra and leg lifts; developing core sequence; standing sequence; front support push-ups; standing roll-downs
Introducing new standing strength and balance sequence; supine spinal and pelvic stability and mobilisation preparing for core sequence featuring roll-backs, lean-backs, slow rolling transition, toe taps, hip rolls and single leg stretch; bridging + single folds; four-point kneeling cat, push-ups; prone mini-cobra + spinal rotation and leg lifts; Supine stretches
