SHORT PRACTICES FOR EVERYBODY!
NINTH week of our Weekly Training Schedule!
Online Training for those that want either a short practice, or max. 60mins, per day. This program is designed to be complimentary, so that within each practice and over the course of the week, you receive a balanced, versatile and interesting movement practice, that promotes strength, flexibility & wellbeing.
MONDAY
STRONG & SUPPLE - Cultivate strength & suppleness. Explore the space within, outside and beyond the body. 22min HOLIDAY
SPRING TRACTION - Firstly, the springs help us to feel the elongation of the legs, with hip decompression. Then we connect the posterior chain & opposing forces with the abdominal curl sequence. Finishing with a wonderful spiraling sequence, that integrates, the shoulders, torso and legs, with rotational movements. 23min SPRINGS
TUESDAY
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
SWIMMING MERMAID - An apparatus sequence that has been adapted to the mat. Creating resistant space (like moving through water), creates an energetic quality to our movement. Spirals become precise and deeper. We close this practice with a gentle & effective neck release. 16min HOLIDAY
WEDNESDAY
SQUATS - If you’re looking for a great lower body stengthening workout, this is your class. Explore a smorgasbord of squats, using the barre to pull, to de-load the knees and strengthen the whole body. The barre offers great proprioception and stability benefits for the shoulder girdle, as well as great pulling / hanging input. 37min [BARRE][5]
HAMMOCK - We often describe how we can hammock our back body in spinal flexion. How we can create a sling with the posterior ribcage, to lean into. Here we are using, just that, a sling, to mobilize and connect with the back body and in doing so, incidentally create a powerful abdominal connection. An effective class for those that feel a displacement of the anterior ribcage and stiffness in the mid back, with lots of rotational goodness & feedback from the sling. 36min SLING
THURSDAY
MINI KETTLEBELL - Access your potential on all levels, build strength & increase range of motion. This video is a demonstration with lower repetitions, I encourage you to add on with as many reps as you can, with the intention of muscle growth / bone & cardiovascular health. 27min KETTLEBELL
LONG LEVER - The kettlebell is going to feel the heaviest when it is extended away from your body, ie. loaded long lever. One of the more challenging movements we can train, is arm extended over head. Pick a weight (or 1 or 2 kettlebells) that is working well for you at the moment. This class is designed to push you. 21min KETTLEBELL
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
FRIDAY
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. 21min SPRINGS
REFORMER LUNGESAll your favourite Reformer variations & more! The slider doesn’t offer any spring assistance on the return, requiring you to culitivate strength & stability around the joints. 24min SLIDER
SATURDAY
SPINAL TRACTION - Feel the suspension, it’s where you can let go of tension. This practice offers a wonderful de-compressive effect, as we move the spine in all directions. 38min SLING
PELVIC FLOOR ELEVATION - If you want to assist the pelvic floor connection, you can elevate the pelvis. Here, we use the block, layered with blankets/pillows to make it soft & comfortable. Exploring familiar supine movements, with the added benefits of raising the hips, to elevate the pelvic floor & build awareness with the breath. 24min BLOCK
SQUAT SERIES - A short but effective series to strengthen the legs, the soft ball really helps us to push down and connect via the gluteal, adductor and pelvic floor. A wide squat series, provides a great dynamic stretch and with the assistance of the ball, provides more feedback and awareness of the pelvic floor, emphasizing the relaxation as well as the elevation, to educate, stretch and tone. 16min BALL
Of course, feel free to add your favourite practices & boost your workout! Need help choosing, send me an email here - wishing you all the best, for a wonderful week full of movement!
LAST WEEKS FEEDBACK & FOOD FOR THOUGHT …
“ HEY, TODAY AND YESTERDAY I DID YOUR KB25 WORKOUTS. WELL, ACTUALLY I ONLY DID THE FIRST 18MINS TODAY, BECAUSE THE REST IS TOO TRICKY. BUT, I’M LOVING HOW SORE I AM. LOVING HOW SUCH A SHORT WORKOUT MAKES ME FEEL THOROUGHLY WORKED AND IT ONLY TAKES SUCH A SMALL CHUNK OF TIME. “ (Hamilton, NZ)
I can relate to the time vs. effectiveness; I did ‘Long Lever’ kettlebell workout this week and for a 21min workout (on a break in-between teaching classes), I was challenged, felt quite pleased with myself afterwards & sore the next day/s!!
The Training Gallery is designed so that it is both within reach and challenging for everyone. So when I create classes I think of beginners (or those returning to training). There will always be the prequel sequences in the beginning of a practice, to offer the foundations & familiarity of the patterns over time. And in time, as you build strength, you will get to the sequel / advanced variations. I’ve also attempted to offer variations that would challenge even the strongest, most able bodies - so that in this way, everyone has something to work towards and you remain interested & motivated.