FINISH LINE!!! WEEK 5 TRAINING SCHEDULE
WEEK FIVE! 5/5
Starting the week of with a bang! KB Advanced (or KB25) with Long Lever. Probably our two most challenging kettlebell workouts combined. Good luck!
Tuesday and Thursday we have this weeks new class - Tricep Burn! Who doesn’t love a tricep burn?! The new class is intentionally doubled up, as it’s always good to explore a new class at least twice. Often the first time, we miss some of the details, as we comprehend the sequence and pattern.
KB Advanced is twice this week, Monday and Saturday. Combined with KB40 on Wednesday, that’s three weight training sessions - meeting your target for resistance training benefits.
Every day you have beginner / rehab options. So for those that are postpartum, pregnant, returning to exercise; you have appropriate and approachable practices, just for you. For some of you, they are a great compliment to your more progressive practice, they offer a nice add-on with another perspective.
MONDAY
KB Advanced - 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. 32min KETTLEBELL GALLERY (For those that are new to this KB pyramid series, please begin with 'KB25' for all the applicable cueing and explanation).
Long Lever - 3 core exercises, 3 sets & 5 reps of each. (Plus a few extras!). 21min KETTLEBELL GALLERY
Ball Basics - This is a great introductory class for postpartum and rehabilitation. Or for anyone wishing to revise the principles of Pilates. 23min NEW GALLERY or BALL GALLERY
TUESDAY
TRICEP BURN (NEW!!) - Simple but effective ways to work the triceps! Grab a weight that feels suitable, but challenging. Or a couple of heavy tins / bottles that you have lying around! Using positions that will challenge your stability and control. As well as abdominal awareness and strength. Finishing with a great strengthening exercise for the mid back. 26min [NEW GALLERY][1] or [HOLIDAY GALLERY][2]
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]
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
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
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
Gait Series - A wonderful Chair series that is highly functional for building strength and control in the lower limb. Great for both fitness and rehabilitation. Can be practiced with a Wunda chair, or chair attachment with your Garuda apparatus. 15min NEW GALLERY or APPARATUS GALLERY
WEDNESDAY
KB 40 - Combining resistance training with joint mobility training. Feel how the kettlebells help you gain strength, exponentially - whilst providing stability and overall flexibility. 35min KETTLEBELL GALLERY
Barre Band - The band/loop is a great way to integrate the upper body more strongly in a barre workout. Also, effectively organises and strengthens the shoulder girdle and mid back. 24min NEW GALLERY or BARRE GALLERY
Upper Limb Strength - 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
Functional Sling - Here we use the sling to explore functional movement patterns. The sling physically elongates our legs and facilitates spinal decompression. 42min NEW GALLERY or SLING GALLERY
THURSDAY
TRICEP BURN (NEW!!) - Simple but effective ways to work the triceps! Grab a weight that feels suitable, but challenging. Or a couple of heavy tins / bottles that you have lying around! Using positions that will challenge your stability and control. As well as abdominal awareness and strength. Finishing with a great strengthening exercise for the mid back.26min
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
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
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
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
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
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. Can be done with the apparatus/carriage 22min NEW GALLERY or SLING GALLERY
SATURDAY
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
KB Advanced - 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. 32min KETTLEBELL GALLERY (For those that are new to this KB pyramid series, please begin with 'KB25' for all the applicable cueing and explanation).
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
