WEEK 2 TRAINING SCHEDULE (5 WEEKS)
WEEK TWO 2/5
WEEK TWO HAS MORE OF THE RECENT UPLOADS TO YOUR MEMBERS TRAINING GALLERY. WHETHER YOU ARE A TEACHER AND YOU ARE CURIOUS ABOUT DIFFERENT APPROACHES TO REHABILITATION. OR YOU ARE BEGINNER, PREGNANT, POST-NATAL; AND YOU ENJOY MOVING YOUR BODY AT THIS FOUNDATIONAL LEVEL, WITH SIMPLE BUT EFFECTIVE WAYS TO BUILD STRENGTH AND CONTROL.
I HAVE ALSO LOVED HEARING THE FEEDBACK FROM THE ADVANCED MEMBERS HERE AND THEIR SURPRISED RESPONSE TO THE CHALLENGE IN THESE CLASSES! BECAUSE THEY TEND TO BE MORE THERAPEUTIC, WITH A LARGER BASE OF SUPPORT; THEY PAIR REALLY NICELY WITH OTHER PRACTICES THAT ARE UPRIGHT OR DYNAMIC.
MONDAY
KB FUNDAMENTALS - Covering some of the basics, in an approachable and simplified way.25min / 14min KETTLEBELL GALLERY
KB Advanced (NEW!) - An upgrade of KB25! For those that have done that kettlebell workout many times, know the sequence, understand the technique and have built up the strength to comfortably breeze through KB25; this one is for you! This is both a strength AND cardiovascular workout. If you are struggling with your breath, you feel your heart rate going up, you feel fatigue; then you know you are working at the right intensity for strength and cardiovascular benefits. This class is high intensity! 32min KETTLEBELL GALLERY
Balanced Band - This beginner band level class, entails two positions; 4 point kneel and supine (lying on your back), with two core movements. A balanced flow between load / de-load. We alternate between each position, as this ensures we don’t fatigue too quickly, which enables us to achieve more productivity, with better control, with our key focuses. 32min NEW GALLERY or BAND GALLERY
TUESDAY
Upper Limb Strength (NEW) - This sequence is a great pre-requisite before advancing to full plank on the ground. Therefore great for upper limb rehabilitation or foundational strengthening. In saying that; advanced students will find, if you are using the soft ball, it adds a beneficial proprioceptive challenge, as it moves! 26min NEW GALLERY or BALL GALLERY
Pulling - It’s a hamstring party! There is something very challenging about moving backwards, with a pulling action. Something we don’t generally do! 26mins NEW GALLERY or APPARATUS 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
Long Lever - 3 core exercises, 3 sets & 5 reps of each. (Plus a few extras!). 23min KETTLEBELL GALLERY
Sprung - Traction in both directions! Fully sprung! Some of my favourite sling, apparatus & barre sequences; amalgamated. Can be done without an apparatus. 24min NEW GALLERY or SLING GALLERY
Strong Seat - 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
Beginner Band - Everything has it’s place and it’s moment! It’s never about something being right or wrong, good or bad, better or worse! Actually it’s about finding it’s purpose and useful application. Which is a great reason to explore a little bit of everything and cultivate your versatility and adaptability, in both body and mind! 34min NEW GALLERY or BAND 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
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
FRIDAY
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. Moving into controlled articulated rotations in the hip and more fluid 3-dimensional movement; always cultivating strength in those critical transitions and thus building functionality into your movement practice. 30min 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
KB Mobility - Multi-planar kettlebell training. 18min KETTLEBELL GALLERY
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
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