Course curriculum
Warmup
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- Hamstring stretch (0:52)
- Single leg footwork (1:56)
- Side lying footwork (1:05)
- 4 point single leg footwork (0:59)
- Double leg footwork (1:50)
- Glute bridges (1:36)
- Supine core (2:03)
- Cardio options (Tricep dips & standing icebreaker) (1:07)
- Use of props in warmup (3:31)
- Warmup structure (overview) (1:49)
Light stability legs
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- Light Arabesque lunges (2:06)
- Curtsey & 9090 lunge (2:07)
- Forward facing 90/90 lunge (1:07)
- Reverse arabesque lunge, revers scooter & hamstring extension (2:09)
- Single leg squat & skater (0:46)
- Reverse skater (1:15)
- Frog lunge & scooter (1:06)
- Spider Lunge (0:44)
- Squats - parallel & sumo (1:25)
- Standing splits abduction (1:14)
- Sissy squats short box (1:33)
- Use of props (2:40)
Core
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Heavy legs
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Heavy upper body
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Hamstring Exercises
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Abdominals
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Forward facing bi-lateral upper body exercises
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Reverse facing upper body exercises
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Side facing upper body exercises
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days
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Long box exercises
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Short box (carriage parked) exercises
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Forward facing unilateral arm exercises
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Side facing single arm
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Leg/core exercises
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Shoulder stand exercises
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Inner thighs
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Mid back (core)
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Mid back (strength)
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Single leg in strap
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Legs in straps
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Weighted pole
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days
days
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- Warm up - Single/double leg, glute bridge (1:48)
- Warm up - Core (1:57)
- Squats (side facing) (0:51)
- Sissy squats (1:08)
- Box crunches (1:13)
- Upper body (side facing): Chest press, stir the pot (1:12)
- Arms in straps (part 1): Leg extension (single/double), leg lift and lower, reverse curl, frontal pull down (with row/tricep extension) (2:31)
- Arms in straps (part 2): Core (0:32)
- Legs in straps: Hamstring press, froggy press (2:10)
- Candlestick: Short & long spine (with froggy press layer) (2:54)
- Reverse facing legs: 90:90 lunge, arabesque lunge, scooters (2:31)
Jump boards
Available in
days
days
after you enroll
- Intro to jump boards (1:18)
- Double leg jump board (4:55)
- Single leg jump board (3:40)
- Jump board core (1:42)
- 4 point kneeling jump board (1:29)
- Flow into jump boards on a blue spring (Option 1) (2:41)
- Flow into jump boards on a blue spring (Option 2) (2:11)
- Flow into jump boards on a green spring (1:20)
- Flow into jump boards on a green+blue spring (2:10)
- Trick for putting jumpboards in (0:55)