5 WEEK TRAINING SCHEDULE
WEEK ONE 1/5
THIS MARKS THE START OF YOUR NEW 5 WEEK TRAINING PROGRAM! THE CLASSES THAT WORK WELL SITTING ALONGSIDE EACH OTHER, TO GIVE YOU A BALANCED, FULL-BODY WORKOUT, EVERYDAY!
COMBINED WITH THE PREVIOUS 10 WEEK TRAINING PROGRAM (scroll back through the blog), YOU HAVE 15 WEEKS OF FULL ROTATION OF VARIED TRAINING. NO COMBO WILL BE THE SAME!
THAT’S 3 MONTHS OF VARIATION, CHALLENGE, INTERESTING PRACTICE - COMPOSED BY ME! INCLUDING ALL THE NEW RELEASES (launched since the 10 week program) AND WEEKLY NEW CLASSES!
MONDAY
KB25 / KB Advanced (NEW!) - Each movement is designed to engage your core, enhance your balance, and build strength in a compact time frame. We finish with an excellent loaded flexibility stretch. 25min / 32min KETTLEBELL GALLERY
Crawl Intentions - Beginning at our roots, in quadruped. Moving with all fours, like we are designed to move. 26min HOLIDAY GALLERY
TUESDAY
Blocked - Often when we are encouraged to create a pushing action, we generate more activity around the joints. Building strength more effectively, developing more integrity within positions and often, it can also feel better, if there is some vulnerability within that area. For example, in this practice we will use the block against the inner knee, building a connection around the ankle, knee and hip joints. 13min BLOCK GALLERY or BALL GALLERY
Rhino - Pressing your crown fontanelle against a ball or block, may feel a little unconventional, but it is actually a very useful way to organise the sequential compartments of the body; torso & pelvis, as well as gently strengthen the neck, which shouldn’t be undermined. It provides great indirect reference points for the scapulae & entire shoulder girdle. Using the ball or block, we encourage opposing actions in the body, helping you to gather information & organise your body in space. A great teaching tool, as well as an interesting exploration for your own personal practice. 30mins BLOCK GALLERY
Spring Power A powerful series designed to build upper body strength, using the long springs. The heavy springs provide a strong opposition, encouraging spinal elongation via a pushing force through the shoulders. Full body integration. 15min SPRING GALLERY
WEDNESDAY
KB25 / KB Advanced (NEW!) - Each movement is designed to engage your core, enhance your balance, and build strength in a compact time frame. We finish with an excellent loaded flexibility stretch. 25min / 32min KETTLEBELL GALLERY
Barre Bridging - This 20min class is great for pelvic floor health, mobilising the spine & connecting with the back of the body, namely hamstrings! 20min BARRE GALLERY
Strong Seat (NEW!!!) - Welcome back, glutes! This class has sidelying abductors and prone hip extensors. Plus, with a little extra quads & hip flexors - because they need to be strong, too! 26min BAND GALLERY (RECENTLY LAUNCHED GALLERY!)
THURSDAY
3D Movement - We begin the class with some very useful neural mobilisations; a great remedy for neck, shoulder, elbow & wrist tension. We then incorporate them into single leg standing balance; building stability and strength through the lower limb and hip. 30min HOLIDAY GALLERY
Seated Spirals - We spiral in, to spiral out; everything is reciprocated. Here we are exploring the Garuda apparatus seated series with the long springs. It’s about feeling the initiation from the ribcage, so that you truly feel the connection of the arms into the back body. The ribs hammock your body, with a leaning-yielding sensation. Increasing the functionality of the shoulder girdle, with more movement integration from the entire torso. 16min SPRING GALLERY
Grand rond de jambe - Here we are using the barre to access the mobility of the hips. Beginning with a foundational sequence that encourages the use of the upper body, to lengthen out through the spine, hip and legs. This is an important pre-requisite, so that we can feel the tenacity of the spring and control the grand rond de jambe (big circle with the hip/leg).11min SPRING GALLERY or BARRE GALLERY
FRIDAY
11 Min Reset - Some times in life we need a little reset, for our mind and body. We want something light, that feels gentle and helps to regulate our nervous system. Sometimes described as building Qi, or a moving meditation. I like to call it a feel-good movement snack! 11min HOLIDAY GALLERY
Building Blocks - Beginning with a functional movement pattern; stepping up. It’s one thing to balance and another to transfer weight with dynamic control. 20min BLOCK GALLERY
Dynamic! - This sequence is a lot of fun! One way to play with versatility, is with pace. Our body’s thrive when we apply a variation of movement and dynamic. Sometimes slow and controlled is great, sometimes, quick and responsive is beneficial. 22min NEW GALLERY or SLING GALLERY
SATURDAY
KB25 / KB Advanced (NEW!) - Each movement is designed to engage your core, enhance your balance, and build strength in a compact time frame. We finish with an excellent loaded flexibility stretch. 25min / 32min KETTLEBELL GALLERY
Fluid Transition - Exploring many of my favourite sequences; this fluid practice will encourage you to move in many interesting and enjoyably different ways. Exploring familiar movements with variation, exposes the tissues to challenge, encouraging joint mobility 26min HOLIDAY GALLERY