UPPER BODY STRENGTH & A REMEDY FOR THE WRISTS!
EIGHTH week of our Weekly Training Schedule!
New workout schedule curated especially for you! This week we have a particular focus on upper body strength. Encouraging a balanced range of input with the upper body, push/pull/hang. And our NEW practice will compliment this training; 'Wrist Remedy'.
MONDAY
SHOULDER REMEDY - A gentle remedial practice to mobilise the shoulder joints, open the chest & extend the thoracic spine. 12min BLOCK
STANDING BLOCK WORK - The yoga blocks are integrated throughout the entire practice, to assist in building your foundations, your structure & its integrity. A tangible resource to align & add proprioception. Familiar movements are done with the blocks, thus becoming more challenging bi-lateral movements, developing a strong sense of the left and right spheres of the body and how they communicate with each other. 43min BLOCK
ARMS WITH BOX - I’ve used the Pilates long box, but you could use a plyo box or even a swiss ball; which would add some fun stability challenge! In which case, you would need the (shorter) arm springs. Here, I’m using heavy long springs, sprung high. In some sequences, I’ve used extensions to decrease the resistance. I have these grips for bars, that I used for non-slip behind the shoulders. I alternated between Y loops for a more natural spiralling action of the hands & shoulders. And roll handles for the more linear sequences. SPRINGS
TUESDAY
KB25 - 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 KETTLEBELL
INTRO TO INVERSIONS - We find our L Stand, with foundational strengthening work here. 19min HOLIDAY
NEW PRACTICE
WRIST REMEDY This 15min practice can be done anywhere, seated or standing. Referencing dance techniques that use the fingers, hands & wrists in a highly expressive, articulated way and other neural mobilizations that encourage you to utilize more rotational movements in our joints. The mobility of our wrists is very important and when they become stiff or ache, the tendency is to avoid loading them, which can have a detrimental effect. Understanding how to condition the tissue & joints through movement is important. This practice is also beneficial for the neck & shoulders, as it is all connected! 15min NEW
WEDNESDAY
BARRE FAVOURITES - A barre practice with some of my favorite sequences to mobilize, traction & create space in the body. 30min BARRE
L STAND ADVANCED - With a wall to push & space for circumduction; you can explore challenging variations in your L Stand. 12min BARRE
SLING WITH BOX - This class offers ways you can utilise a long box within your sling practice. The height offers accessibility, enabling you to explore your potential further, extending the range of movement of the spine and shoulders. An enjoyable, fluid practice, that will leave you feeling stretched, opened and elongated. 25min SLING
THURSDAY
KB FUNDAMENTALS - Covering some of the basics, in an approachable and simplified way. 15min KETTLEBELL
KB40 - Combining resistance training with joint mobility training. Feel how the kettlebells help you gain strength, exponentially - whilst providing stability and overall flexibility.36min KETTLEBELL
POWER - A 10min power practice with the slider to build upper body & abdominal strength. 10min SLIDER
FRIDAY
REBOUND - Gradual, strategic loading to the wrist joints is important for bone & tissue health. This class forms a wall series with Intro to Inversions and L Stand Advanced. 17min HOLIDAY
SPRING LOADED FULL BODY - A movement tutorial inspired by traditional cable machines. In this session, we harness the right resistance with springs, transforming your workout into an invigorating upper body experience. But it's not just about the upper body; our carefully designed lunge series, supported by the responsive feedback of the springs, challenges your entire body. Expect to delve into spinal mobilization in all directions, creating a harmonious balance of strength and flexibility. SPRINGS
NEW PRACTICE
WRIST REMEDY This 15min practice can be done anywhere, seated or standing. Referencing dance techniques that use the fingers, hands & wrists in a highly expressive, articulated way and other neural mobilizations that encourage you to utilize more rotational movements in our joints. The mobility of our wrists is very important and when they become stiff or ache, the tendency is to avoid loading them, which can have a detrimental effect. Understanding how to condition the tissue & joints through movement is important. This practice is also beneficial for the neck & shoulders, as it is all connected! 15min NEW
SATURDAY
RECOIL - There is a resisting force and an elongating force. A dynamic that we want to create without any equipment in our practice, but here we can use the springs to feel and embody this principle. 17min SPRINGS
THE HIPS DON'T LIE - Explore all the 3-legged dog sequences from the Garuda Method Barre work. The barre challenges the upper body strength & mobility and encourages you to feel the pushing/pulling shoulder mechanisms in this familiar Yoga posture. 25min BARRE
HIP THERAPY - How can you explore transitional movements with the soft ball held in the same position? 15min BALL
SOFT & STRONG - Pursue the art of moving effortlessly and in the pursuit feel the strength that resides there. 28min HOLIDAY
EXTENDING WITH THE BLOCK - Great as a 25min stand alone movement practice / movement snack. Connecting with the back body / posterior chain & balancing the forward postures in our day-to-day. Using the block we explore yoga drils, building the integrity of the shoulder girdle & preparing the upper extremity for our inversion practices. Intertwined with Garuda Graha material, that showcases how we can flow & transition with our yoga blocks. 25min BLOCK