TWO NEW PRACTICES! PLUS, YOUR WEEKLY SCHEDULE
Photo from our new Kettlebell workout ‘Long Lever’ - released this week.
Third week of our Weekly Training Schedule! Plus, not one - BUT TWO!! - new classes added to your Kettlebell Gallery & Apparatus/Sling Gallery.
This week we have a 2h practice on Saturday, by popular demand! And, a longer Kettlebell workout - for those that want to do a 60min weight training session on Wednesday.
I’ve also included an apparatus tutorial schedule (that will change every week), for those that enjoy the variety of training on the Reformer/Garuda Apparatus. If you are in Gisborne and you wish to use the Garuda apparatus & the ‘Apparatus Gallery’ in your online practice, please email me and I will give you the details.
Please share your favourite class in the comments below. I love receiving your input!
As always, thank you for practicing with me. I wish you all the best with your training.
MONDAY
KB MOBILITY - Multi-planar kettlebell training. Following the principles of loading range of movement, to increase flexibility and strength potential. Here we use a heavy kettlebell to explore our spinal & hip mobility, exploring how we can go further with this heavy weight, then using that large resistance (and therefore encouraging strength, proprioception & control) on the return. A particular focus on mindful, thoracic & hip rotations with a heavy weight. A great class if you are desire a resistance workout, but you also want to focus on spine mobility. 18min KETTLEBELL
STRONG & SUPPLE - Cultivate strength & suppleness. Explore the space within, outside and beyond the body. 22min HOLIDAY
FEET IN STRAPS - Explore many variations with this Pilates favourite; feet in straps. I recommend using medium to heavy long springs, to awaken the hamstrings and to create elongation through the legs and spine. Mobilizing the hips in all directions, including a strong focus on hip internal rotation for pelvic floor health. 20min SPRINGS
TUESDAY
SQUAT SERIES - A short but effective series to strengthen the legs. 15min BALL
KNEE ON BLOCK - Explore the lateral hip stability on the block. Something to tangible to stand out off, as well as challenge our base of support. The block is a great way to increase & explore our hip joint mobility.22min BLOCK
UNRAVEL - Grab a block, let your hair out & roll around on the floor. Inspired by Garuda method material on the foam roller, here we adapt with a pillow/thick blanket/rug over our block. Layer it up and make it as comfortable as possible! This is my ‘incidental’ practice, the one where I’m reluctant to train, but naturally coerce my body & mind into some nourishing movement & nervous system regulating. 30min BLOCK
REFORMER SLING - Here we enjoy the dynamic of a moving carriage with the sling. In some ways it is helping us to execute the movement with support, in other ways it challenges us further, as the sling facilitates more range and possibilities. 17min NEW
WEDNESDAY
LONG LEVER - 3 core exercises, 3 sets & 5 reps of each. (Plus a few extras!). Pick a weight (or 1 or 2 kettlebells) that is working well for you at the moment. This class is designed to push you. 22min KETTLEBELL
STRONG & FLEXIBLE - They don’t negate each other. Using a kettlebell / dumbbell or weight, we can load our ROM to increase strength and flexibility. This is where you cultivate integrity in your yoga practice & mobility in your strength training. Explore innovative ways to utilize the kettlebells in your training. 33min KETTLEBELL
SLING WITH SLIDERS - A powerful abdominal sequence, that can be practiced with or without the sling. 17min SLIDER
THURSDAY
UNIFY - Barre is a great lower body workout; the barre offers a great fixture to hang from & explore an almost infinite variety of squats & lunges. But how do you unify the upper body with the lower body at the barre? One way, is to take the arms off! Requesting you to truly find your centre, quickly! 13min BARRE
ARABESQUE - An arabesque is a spiral… We begin the class with a push and pull sequence. Unique to the Garuda barre material is the application of the barre to pull on and therefore traction, elongate, hang etc… 20min BARRE
LUNGES AT THE BARRE - The Pilates reformer exercises, at the barre. Using the slider and Yoga blocks to create challenge and variation. 26min BARRE
THORACIC SLING - In this practice you can really target the mid thoracic spine by positioning the belt right where you would like to mobilize. 28min SLING
FRIDAY
STANDING IGNITION - Rhythmical, fluid movement, that feels good! This Garuda method standing practice will help you find your feet and wake up the legs. 27min HOLIDAY
INTRO TO INVERSIONS - Firstly, we prepare the upper body with scapular mobilisations & dynamic upper body strengthening, using the barre / wall. Secondly we find our L Stand, with foundational strengthening work here. 19min HOLIDAY
LONG LEVER - 3 core exercises, 3 sets & 5 reps of each. (Plus a few extras!). Pick a weight (or 1 or 2 kettlebells) that is working well for you at the moment. This class is designed to push you. 22min NEW GALLERY
FRONT BODY OPENING - The sling offers the support to elongate the spine and mobilize the shoulders. We play with moving off center, coercing us into using the mobility of the foot and ankle - our foundations - into achieving more spine extension with ease. 28min SLING
SATURDAY
VERY LEGGY - Cultivate spine & hip mobility, as you tap into your body’s innate rhythm to move. 20min BARRE
SPRING LOADED FULL BODY - A movement tutorial inspired by traditional cable machines. 30min SPRINGS
HIP-THERAPY - Thoughtful, therapeutic, hip mobility. 15min [BALL][20]
HAMMOCK - To mobilize and connect with the back body and in doing so, incidentally create a powerful abdominal connection. 36min SLING
PRONE BLOCKS - Assisting with thoracic mobility and accessibility. The blocks add tactile feedback & stimulation for the pelvic floor and lower belly. Whilst the upper block gently massages & releases the diaphragm. Expect some heated leg work near the end of the practice! Layer up your blocks as much as needed, for comfortability. 16min BLOCK
APPARATUS TUTORIALS
LUNGES - Here we start with a heavier spring, the idea is to hold the spring tension, in an iso contraction, whilst we move the spine. Next, we use a medium spring, to explore lunges, beginning with simple combinations and layering to the more complex.
REFORMER SLING - Here we enjoy the dynamic of a moving carriage with the sling. In some ways it is helping us to execute the movement with support, in other ways it challenges us further, as the sling facilitates more range and possibilities. 17min NEW
SEATED CARRIAGE - This sequence looks like the traditional Pilates reformer - seated footwork and/or stomach massage, but with the sling. Providing something to lean into with the back body, assisting in the ribcage & shoulder organization.
ASSISTED SQUATS - Consider a heavier spring, as you need to transfer your bodyweight into the heels to find the suspension and create the supporting work around the shoulder girdle. A glorious sequence that helps us to decompress the spine and lean into the back and lateral lines of the body. The carriage helps us to access our deep squat position and from there we can explore the spine 3-dimensionally.
SIDE COMBO - Like dynamite for the legs & magic for the thoracic. Variations for using the reformer or Garuda apparatus.