Legs up the Wall combo and Shoulder Release - Good For All
Folk really enjoyed this gem of a warm up. You’ve got pelvic awareness and release work, along with a beautiful deep shoulder warm up. All on the floor with minimal gear.

Gear: Whatever you need for bolstered neutral spine. A dome might be handy for side lying shoulder opening. Or a pillow would do. That’s it!

Suitable for all! You only need 5 minutes to take care of your hands, wrists (and that means your elbows, neck and shoulders will be much happier too)

Gear: None!

GENERAL: All standing - We take care of hands, wrists, release neck shoulders…all while calf stretching! Very efficient. It’s slightly more than 15 minutes but starts and ends with a nice relaxed hip hinge on a chair so you can always skip that if you need to (but it’s lovely, so give yourself a 3 minutes bonus!)
Gear: 1/2 Dome or equivalent (say a small rolled towel) and maybe a chair for a hip hinge. That’s it - so great for travellers!

STRONGER: NEW SHOULDER EXERCISE - 12 MINS -Floor: Here is a shoulder series that includes our newest tool in the kit (still coming up with a name for this one….but you’ll know it when it makes it’s starring role in the final few minutes). The entire class is featured in the live section as well. They’ll both be in What’s New for a while too.
Gear: You will be on hands and knees so you may want something soft under your knees. A block and something to rest your elbows on would be good too. Great idea to watch it before doing it if you weren’t in a recent class with us. There are also Rhomboid pushups and associated stretches.

Kitchen Bench Upper Body and Core (5 minutes)

Gear: None! (Well, maybe something to stand on if you are diminutive like me….and you might always want to leave your 1/2 dome nearby so you can calf stretch in your spare time ;-)

Please note: I know you know this…but please don’t take your feet off the floor unless you feel really confident and stable. Start gently and build up slowly over time for the win!

GENERAL: Great little standing series for whole body
Gear: 1/2 Dome or equivalent (say a small rolled towel) and maybe a chair for a hip hinge. That’s it!

GENERAL: Peeling Back The Layers - Floor Unwind
Gear: Just a dome under your head perhaps (or whatever you need for neutral spine) and a strap or equivalent.
Moves: A popular shoulder and pelvis reset where we peel back the layers of tension for the best big reveal ever!

GENERAL: Hand/Wrist/Shoulder Wall Release (Part 2).
No Gear! (except a wall or something else to put your hand on)
Moves: You’ll be pressing your hand into a wall and sliding your arm up a wall. This session has some variations to the longer session below and is only 7 minutes long! Quick but powerfully effective.

GENERAL: No Gear! Shoulder Wall Release.
Gear: Really none but if you want to utilise a handy chair for a deep back of leg release go for it. If you want to add a 1/2 dome because it’s handy…Yay! All you really need is something to put your hands on. Could be a wall, side of car, handy tree?
Moves: A back of leg release to warm up, then at the wall Chest Opening, Wall Plank and Tricep Pushups, Crescent at the wall.

GENERAL: Foot Love
Gear: Tennis ball (or equivalent), optional chair, dome.
Moves: Single leg Calf Elevators, Foot stretches including ball , back of leg release and lunge. Even if you don’t normally use a chair for foot releases give it a try. Standing up is great too, but seated every now and then might help you to dial in your technique. Then the next round standing would feel so much better! If you avoid standing top of foot releases because it hurts, this one is for you!

BONUS FOOT LOVE!
3.5 minutes to happier feet
No gear required, you can be perched on the end of your bed, the floor a chair, but you will need to be able to reach your foot. Enjoy!

STRONGER: Floor - Kneeling Lunge and Hamstring - and bonus shoulder love!
Gear: 2 blocks or a dome and a block
Moves: One of my favourite efficiency sequences, you can actually do it with no gear, but something for your hands to hold as an arm extension can make it a bit easier. Some folk might like something soft under the back knee too. If you don’t like being on your knees give this one a miss for now! There is a bonus upper body stretch/strengthen sequence too.

GENERAL: Standing Series to support your PF and Core series 2, but really it’s just a great whole body standing series!
Gear: 1/2 dome, chair
Moves: Hip Hinge, Calf Stretches, Top of Foot Stretch and Lunge, Shoulder Releases, Working towards single leg balance and Pelvic Listing

STRONGER: Standing (to have some wall would handy would be great). This session supports your PF and Core series 2, getting your hips ready to work well with some shoulder release and strengthening too.
Gear: 1/2 dome, chair, optional block and wall would be helpful
Moves: Hip Hinge, Calf Stretches, Rear Leg Raises, Top of Foot Stretch and Lunge, Wall Chest Opening, Thoracic and Pushups, Pelvic Listing

GENERAL: Floor (from PF and Core P1)
Gear: 1/2 dome, strap (and chair if you prefer for a strap stretch). Pillow or blanket combo for bolstered neutral spine.
Moves: Hip Flexor 1 (Illiacus Release), Strap Stretch, Chest Stretch, No.4 and No.4 Twist, Bridge

STRONGER: Floor (from PF and Core P1)
Gear: 1/2 dome/block, strap (and chair if you prefer for a strap stretch). Pillow or blanket combo for bolstered neutral spine.
Moves: Hip Flexor 1 (Illiacus Release), Strap Stretch, Chest Stretch, No.4 and No.4 Twist, Bridge, Rhomboid Pushups and related stretches

GENERAL 1: Floor / Wall Stretch Hips and Shoulders (a nice unwind for the beginning or end of the day)
Gear: 1/2 dome and strap (or a pillow for under your head and a scarf or belt if you don’t have a strap). A chair if you prefer that option for strap stretch.
Moves: Legs up the wall, No.4, Wide Leg or Happy Baby, Strap Stretch and Pelvis and Chest releasing twists.
I’m visited by furry friend assistants in this one :-)

GENERAL 2: Floor Stretch Hips and Shoulders (Cat Suit Version)
Gear: 1/2 dome (to sit on and later for under your head) and strap (or scarf or belt). A chair if you prefer that option for strap stretch.
Moves: Cat Suit variations, Strap Stretch and Pelvis and Chest releasing twists.

STRONGER 1: Floor Psoas Release and Shoulders Stretch and Strengthen
Gear: 1/2 dome, block
Moves: Psoas Release, Shoulder Blade Massage and Thoracic Extensions on Dome, Rhomboid Pushups and all the associated stretches (a great, stronger shoulder reset)

GENERAL 3: Floor Stretch and Strengthen Hips
Gear: 1/2 dome
Moves: Clam Shells, Glute and Groin stretch and strengthen. Bonus Chest Stretch.

STRONGER 2: Floor - Hip Flexor Release and Shoulders Stretch and Strengthen
Gear: 1/2 dome and / or block, strap, pillow for under head optional
Moves: Illiacus (Hip Flexor 1) Release, Strap Stretch from Hip Flexor 1, Rhomboid Pushups and associated stretches, optional plank

GENERAL 4: Standing Towards Great Walking
Gear: Chair, Half Dome, Cushion for Foot Stretch (optional)
Moves: Knee Cap Release, Calf Stretch, Top of Foot and Toes Stretch, Lunge, Hip Hinge

GENERAL 5: Standing Neck and Back of Leg Releases
Gear: Chair, Optional Half Dome
Moves: Seated Neck Stretches, Standing Back of Leg Stretches

STRONGER 3: Floor Hips and Shoulders Stretch and Strengthen
Gear: 1/2 dome, block, strap, blanket/pillow, optional chair or extra block (for lunge support)
Moves: Hip Flexor 1 Release, Kneeling Lunges and Hamstring release, Rhomboid Pushups and all the associated stretches, some plank fun too.

GENERAL 6: Floor Psoas Release and Shoulders Stretch and Strengthen
Gear: Bolster or equivalent (pillows, block, 1/2 dome for eg)
Moves: Psoas Release, Snow Angel Arms, Gentle No.4, Butterfly, Windscreen Wipers, Chest Opening Twist