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Class One
Starting Position:
Lying on Back
Equipment needed:
mat, towel/pillow
Warmup:
- Supine overhead reach
- Hinge bridge
- Marching bridges
Strength/Coordination:
- Side bridge from knees
- Donkey Kicks
- Bird dog
- Front plank
Stretches/Posture:
- Side-lying quads stretch
- Side-lying thoracic rotation
Class Two
Starting Position:
4 point kneeling
Equipment needed:
mat, towel/pillow
Warmup:
- 4 point kneeling alternating arm lift
- 4 point kneeling walkout to plank
- 4 point thoracic rotation
Strength/Coordination:
- Single leg bridges
- Side leg lift
- Side Bridge knees/feet
- Spidermans
Stretches/Posture:
- Goalie Stretch
-
Kneeling hamstring stretch
- Kneeling hip flexor stretch
Class Three
Starting Position:
4-point kneeling
Equipment needed:
mat, towel/pillow, moderate-weight dumbbells
Warmup:
- Alternating Bird dog
- Donkey Kicks
- 4 point thoracic rotation
Strength/Coordination:
- Push ups from knees
- 4 point DB row
- Side Bridge from Knees
- Supine DB Flys from Bridge Position
Stretches/Posture:
-
Supine overhead reach
- Supine Hamstring stretch
- Supine Piriformis stretch
Class Four
Starting Position:
4-point kneeling
Equipment needed:
mat, towel/pillow, moderate-weight dumbbells
Warmup:
- Kickstand Hip Hinge
- Plie Squat
- Stride Stance hip extensions
Strength/Coordination:
- Kickstand Row
- Alternating DB Side Squats
- DB Deadlifts
Stretches/Posture:
- Standing hamstring
- Standing quads stretch
Class Five
Starting Position:
Standing
Equipment needed:
mat, towel/pillow, moderate-weight dumbbells
Warmup:
- Standing hip circles
- Standing Airplanes
- Alternating curtsey (hamstrings)
Strength/Coordination:
- DB Flys from bridge position
- DB pullovers with feet raised
- Hip abduction from side bridge position
- Single Leg Arrow Bridges
Stretches/Posture:
- Piriformis stretch
- Kneeling hamstring stretch
- Goalie stretch
Class Six
Supine hamstring stretchStarting Position:
Standing
Equipment needed:
mat, towel/pillow, moderate-weight dumbbells, ‘Wall’
Warmup:
- Inclined Y’s
- Inclined Thoracic rotations
- Airplanes
Strength/Coordination:
- Bear position, alternating arm/leg hover
- Pushups from knees/feet
- Dying Bugs
- Heel touches
Stretches/Posture:
- Alternating Knee to chest
- Supine hamstring stretch
-
Piriformis stretch
