January 26: Stronger but a very popular gem. A nice long floor sequence and a short standing sequence, finishing with some shoulder love via Rhomboid pushups and related releases.

January 26: Everyone! Restorative. A floor based session that offers deep hip flexor relaxation and a whole body unwind. Even a version of an easy strap stretch that everyone actually enjoyed! True story!

January 26: Stronger - Psoas Release. A floor program that provides a well rounded strengthen and lengthen session.

December 25: Stronger Wall Session. This one covers Illiacus and Strap stretch at the wall, a kneeling series and then some standing gems to open up a wonderful stride out in the world!

October 25: Stronger Wall Start Session. This one covers a wall warm up, kneeling lunges and hamstrings, shoulder reset from Quadruped and then standing wall calf strengthening series along with wall assists for other key exercises including shoulders.

Will Suit Many - Wall Reset and then some standing love for calves and shoulders (wall pushups today, none on the floor). Very popular session. If you are not feeling up to kneeling lunges you can do them standing up or using a chair instead :-)

Will Suit Many - Floor and some standing 1 hour class. We start with Illiacus and end up with Psoas Release. Modify as needed, but you’ll get options for strengthening and lengthening all towards greater mobility.

Gear: 1/2 dome and / or block, bolstering for neutral spine. Light weight for chest opening is optional. Bolster or rolled up blanket/towel.

Whole body lengthen and strengthen, all floor based. Will suit many. A different combo for your hip and shoulder reset that includes leg raises. Working to wake up more shoulder to hip connection too.

Gear: 1/2 dome and / or block, bolstering for neutral spine. A stretchy band or equivalent. Light weight for chest opening is optional. Our block weighs about 400gms (a small tin of tomatoes would be about the same)

FINE FOR MANY - What could be better than the little gem above? Why the whole class of course. We move into a short standing series where we strengthen and lengthen, there are some Rhomboid pushups towards the end but it is only a short set so you could easily leave them out.

Gear: 1/2 dome, block, strap, chair, bolstering for neutral spine.

FINE FOR MANY - (If you are up for a work out!). It was a busy program but very popular. You can modify to suit with options given to make it more or less challenging. We start in Psoas release and while there is a shoulder focus there is plenty of work for the lower body too. Floor and standing included.

Gear: Whatever you need for Psoas release (we used a bolster). Then a dome, a few light weights (we used cork blocks) and a chair. A strap might be handy too.

FINE FOR MANY - It will be tricky to see me at times as it was a very busy room, but I promised I would post it as it was a popular one! You can modify to suit - for example change kneeling lunges to standing and leave out the final pushups if you prefer. We start with a relaxing wall series and finish there too. Floor and standing included and the whole body gets some love!

Gear: Half dome, a block and a chair. Some wall space would be lovely! No strap stretch!

This one is very similar to the one above, but we do go for a little extra hip strengthening action towards the end of the standing sequence.

FINE FOR MANY - For our final 2024 classes we are focussing on floor and standing resets with similar elements each week. These include lengthening and strengthening elements that make them ideal for practice at home (or out in the world).

Gear: At the beginning of each session I suggested folk gather what they would be likely to use at home in a typical practice. So a dome and strap perhaps, and then whatever else they like to use for bolstered neutral spine, Psoas Release and so on. You’ll need a chair if you’d like to do the squat practice towards the middle of the session.

FINE FOR MANY - A focus on neck, shoulders and core (Round 2). Just like the class below in some ways but some subtle differences too. So I’d say try both and see which one you prefer. The angle of this one will make it a bit easier to see everything too.

Gear: 1/2 dome, 2 light weights (around 500gms, we used cork blocks), chair, bolstering for Psoas release and an exercise band if you have one handy. If not you can repeat the version with light weights.

FINE FOR MANY - A focus on neck, shoulders and core. Start in Psoas release and work with range of motion and strengthening exercises for upper body. Transition to seated neck releases and a great standing shoulder stretch and strengthen series that transitioned to Rhomboid pushups on the floor.

The General and Stronger sessions were very similar in this series. The main difference would be additional Rhomboid pushups towards the end, so you could always opt to modify or leave those out.

Gear: 1/2 dome, 2 light weights (around 500gms, we used cork blocks), chair, bolstering for Psoas release and an exercise band if you have one handy. If not you can repeat the version with light weights.

GENERAL SESSION - For stronger bones how we do what we do really matters. Start with legs up the wall and work to align and release tension from pelvis and spine. Then we come to standing and look for the best ways to do our solid gold foundational exercises and see how these can immediately improve our sense of balance and mobility.

Gear: 1/2 dome, block, chair, pillows or bolstering for neutral spine when reclining

STRONGER SESSION - Continuing with our bone loading focus! Start with new pelvic rocking exercise and flow on through floor based upper body and standing hip strengthening.

Gear: 1/2 dome, block, chair, strap.

GENERAL SESSION - For stronger bones how we do what we do really matters. Start with new pelvic rocking exercise and flow on through floor based upper body and standing hip strengthening.

Gear: 1/2 dome, block, chair, strap.

STRONGER SESSION - For stronger bones how we do what we do really matters. Start in Psoas Release and move through a series of releases and strengthening exercises for the whole body.

Gear: A bolster or similar for Psoas Release and other props as per your requirements for neutral spine when lying on your back. You will need a strap and some light, weighted objects might be useful too.

STRONGER SESSION - Start in Legs up the Wall, move through a series of releases and strengthening exercises for the whole body. We do at least 3 different back of leg releases that do not involve a strap! That's right friends, no strap stretch....but I didn't say it was a walk in the park either ;-)

Gear: A wall, block, dome and chair

GENERAL SESSION - Start in Illiacus Release, move through a floor stretch and strengthen that takes you to a standing series with an exciting ending that helps you connect the nuances of our corrective foot to hip exercises and how they translate to standing on one leg (which is essentially a key aspect of walking).

Gear: The usual crew (block, dome, strap) and a chair for hip hinge

STRONGER SESSION - Start in Illiacus Release, move through a floor stretch and strengthen that takes you to a standing series with an exciting ending that helps you connect the nuances of our corrective foot to hip exercises and how they translate to standing on one leg (which is essentially a key aspect of walking).

Gear: The usual crew (block, dome, strap) and a chair for hip hinge

STRONGER FLOOR SESSION - Whole Body Strengthen and Release. Start in Psoas Release, move to a wide leg forward and side bend series and then some neck releases and range of motion exercises. There are kneeling lunges and hamstring releases and quite a few pushups and a sneaky plank. Finish it off with a lovely pelvic and shoulder unwind. All on the floor !

Gear: 2 light weights (we used cork blocks) and whatever bolstering you need for Psoas Release. A strap is always useful too.

GENERAL SESSION - Illiacus release with height increase and hand stretch. Strap stretch and chest and pelvis releasing twists. Some standing gait essentials work and finish in No.4 Twist.

Gear: Block, dome, chair, strap

STRONGER SESSION - Illiacus release with height increase. Kneeling lunge and shoulder strengthening and releasing series. Standing gait essentials. Pelvic and shoulder releasing twists to finish.

Gear: Block, dome, chair

STRONGER FLOOR SESSION - Invigorate your immune system! Starting in a bolstered Psoas Release, we did a stretch and strengthen series for the whole body. We even incorporated rib cage breathing.

Gear: 2 light weights (we used cork blocks) and whatever bolstering you need for Psoas Release.

STRONGER SESSION - this class was such a great one if you are after something that requires little to no gear to do a kneeling stretch and strengthen for whole body, followed by a standing hip strengthen and release series.

Gear: 1/2 Dome, chair, block (but you could absolutely make do with whatever is around)

STANDING RESETS - GOOD FOR MANY (starting in Legs up the Wall). AKA The no strap stretch or rhomboid pushups Session! For something a bit different we combined a range of exercises for a whole body reset. Working on strength, balance and flexibility for improved mobility. Most of this session is done standing. No fancy gear required.

Gear: 1/2 Dome, chair, block (you could do this class with things you’d find in a hotel room)

STRONGER HOLIDAY FLOOR CLASS - A refresh for your shoulders and hips with stretching and strengthening.
Gear: Dome, block, strap (bolster is an optional extra and whatever you need for neutral spine on the floor)

GENERAL HOLIDAY FLOOR CLASS - A refresh for your shoulders and hips.
Gear: Dome, block, strap (bolster is an optional extra and whatever you need for neutral spine on the floor)

SHOULDER FOCUS (which one is-your favourite?) GOOD FOR MANY (starting in Legs up the Wall). We’ve got 2 versions of this class, each slightly different, with the alternative version below this one.

Gear: 1/2 Dome, chair and 2 weighted objects. In the room we utilised 2 cork blocks (about 600 grams each). We also used a Theraband with handles but you could just continue to work with your weighted objects (alternatively utilise some old stretchy clothing, pants or a sweater, that you can use as a resistance band).

SHOULDER FOCUS - GOOD FOR MANY (starting in Legs up the Wall) You have a floor based warm up and then we move into standing work that builds on the strengthening and tension releasing neck and shoulder exercises introduced in the previous 2 sessions. An extra focus on head ramp today.

Gear: 1/2 Dome, chair and 2 weighted objects. In the room we utilised 2 cork blocks (about 600 grams each). We also used a Theraband with handles but you could just continue to work with your weighted objects (alternatively utilise some old stretchy clothing, pants or a sweater, that you can use as a resistance band).

HAVE YOU FLOSSED YOUR HIPS AND SHOULDERS TODAY? - PART 2
(starting in Psoas Release today - Part 1 Video is below) You have a floor based warm up and then we move into standing work that builds on the shoulder exercises introduced in Part 1.

Gear: Bolstering for Psoas release, dome, chair and 2 weighted objects. In the room we utilised 2 cork blocks (about 600 grams each). Some books could work. Don’t forget, a mirror will help you find your way to healthier patterns. Have handy a dome and a chair.

HAVE YOU FLOSSED YOUR HIPS AND SHOULDERS TODAY? - PART 1! (starting in Iliacus Release today) You have a floor based hip and shoulder warm up and then we moved into standing hip and shoulder mobility work.

Gear: A mirror will make a difference always…it’s a game changer, Dome, block, chair

STRONGER LATERAL HIPS, HERE WE COME - PART 2! (starting with Legs up the wall today)- Starting with a floor based hip and shoulder warm up and some releases using a wall, we moved into standing hip and shoulder mobility work. A good work out I was told ;-)

Gear: Dome, block, chair (access to a wall would be great)

GENERAL - LATERAL HIPS HERE WE COME! - After a floor warm up we move to standing for what might be a new way into stronger lateral hips for you. If you love it, and want to try the more challenging version, that’s the one below.

Gear: Dome, block, chair (bolster or alternative for Psoas release)

STRONGER LATERAL HIPS, HERE WE COME! - Mostly standing and ways to get that strap stretch feel standing up and with no strap required!

Gear: Dome, block, chair (bolster or alternative for Psoas release)

GENERAL FLOOR UNWIND. Great for restoring balance and unwinding tension.

Gear: Dome, strap, bolstering for neutral spine as needed.

STRONGER FLOOR RESET - There are several compact routines in here for a shoulder and pelvis reset. Your practical and efficient sets include kneeling lunges, hamstring releases and Rhomboid pushups.

Gear: Dome, block, strap, bolstering for neutral spine as needed.

ARE YOU A BIT WEARY? HERE IS YOUR LOVELY FLOOR RESET AND UNWIND!
Gear: Dome, strap, bolstering for neutral spine as needed. You could do this with pillows and blankets and towels. Nothing fancy required at all. The supports just make it all more enjoyable!

SUMMER HOLIDAYS STRONGER SESSION - great for many and all on the floor! You can reset your pelvis and shoulders, with a hand stretch or two, a quad stretch and even some nice shoulder/core strengthening towards the end.

Gear: Dome, strap, bolstering for neutral spine as needed. A bolster or something to put something under your knees (like a rolled up blanket) might be a nice addition.

SUMMER HOLIDAYS GENERAL SESSION - All on the floor! You can reset pelvis and shoulders, with a hand stretch or two.

Gear: Dome, strap, bolstering for neutral spine as needed. A bolster or something to put something under your knees (like a rolled up blanket) might be a nice addition.

POPULAR NOVEMBER 23 SESSION - GOOD FOR MANY (modify as needed)
We are going deeper into lengthening our upper back in particular, tying this into shoulder range of motion, neck freedom and core strength.

Gear: Bolster or alternative, 1/2 Dome, strap, 2 light weights

GOOD FOR MANY (this class would suit many of the folk who come along) - modify as needed.

We’ve been exploring our balance and strengthening program with extra emphasis on one side being the ‘hero’ at a time. Many of us had lightbulb moments as we realised one side of our body was typically doing more work anwyay, so how might we balance this out a bit more? When we do ‘single leg’ versions of exercises both feet can stay firmly on the ground. You can adapt these exercises to suit you.

Gear: Dome, strap, chair, ball, block

GOOD FOR MANY (this class would suit most of the folk who come along) - modify as needed.

We explore pelvis and shoulder range of motion on the floor and then a standing set too. Feel the connection between your shoulders, finger tips and core! Feel the connection between your pelvis, feet and core! It was a popular session, hope you enjoy

Gear: Dome, strap, chair, Wall

GENERAL - Floor Session. The hip flexors get some love with Psoas and Illiacus Release. Release and strengthen your shoulders and core and feel how they work together.
Gear: Dome, block or bolster and strap - something you can use as a weight x 2. In the class we use 2 cork blocks, but 2 small tins of tomatoes could do it. If you own handweights around 1 kilo should be plenty.

STRONGER - Floor Session. Similar to the 1st in this series (next video down) but now we move towards side core and shoulder work. Folk felt so much more freedom in their shoulders after this one.
Gear: Dome, block or bolster and strap - something you can use as a weight x 2. In the class we use 2 cork blocks, but 2 small tins of tomatoes could do it. If you own handweights around 1 kilo should be plenty.

STRONGER A Floor Session that is great for many. A Psoas release to start that incorporates a little shoulder strengthening and releasing. Lunges and Rhomboid Pushups included.
Gear: Dome, block or bolster and strap - something you can use as a weight x 2. In the class we use 2 cork blocks, but 2 small tins of tomatoes could do it. If you own handweights around 1 kilo should be plenty.

GENERAL Holiday Class Floor Session that is great for many. A nice long, slow hip flexor release (Illiacus) to start and then take care of hips and shoulders with many old friends and maybe one or two newer.
Gear: Dome, strap, bolstering for neutral spine as needed.

GENERAL - floor and standing. Starts in Psoas Release. In this class we enjoyed a shoulder and hip warm up on the floor and ended up with some standing work towards going up and down stairs (at the beginning I’m providing a little extra instruction for someone who was starting bolstered neutral rather than Psoas Release).

Gear: Dome, strap, chair, and something you can use as a weight x 2. In the class we use 2 cork blocks, but 2 small tins of tomatoes could do it.

STRONGER - floor and standing. Starts in Psoas Release. In this class we enjoyed a shoulder and hip warm up on the floor and ended up with some stronger standing work towards going up and down stairs.
Gear: Dome, strap, chair, and something you can use as a weight x 2. In the class we use 2 cork blocks, but 2 small tins of tomatoes could do it. If you own handweights no more than 1 kilo.

STRONGER - floor and standing. Starts in Illiacus Release, Strap Stretch, Kneeling Lunges and Standing shoulder and leg release and strengthen series. Finish with some Rhomboid Pushups and our newest shoulder strengthening exercise. Finish in No.4 and No.4 Twist.
Gear: Dome, strap, chair, Monster Band or equivalent (some old tights tied in a loop work well)

STRONGER - Floor Class. A pelvis and shoulder reset with some of our new hand/wrist releases explored on the floor. We start in Psoas release with a block and dome. Towards the end we work on a new shoulder exercise which is part of the Rhomboid Pushups series.
Gear: Dome, block, strap, possibly a firm cushion to rest your elbows on in our new exercise. Great idea to watch it before you give it a go. Really helps if you can see it first. Go gently and notice how energised your shoulders feel afterwards.

GENERAL - floor and standing, with lots of hands to shoulders love and pelvic resetting too - Start in Illiacus Release, (AKA Something under the butt pose!)
Gear: Dome, strap, chair

STRONGER - floor and standing, with lots of hands to shoulders love and pelvic resetting too - Start in Illiacus Release, (AKA Something under the butt pose!)
Gear: Dome, strap, chair

GOOD FOR MANY - Start in Illiacus Release, AKA Something under the butt pose! The initial floor practice is the same for the Stronger and General groups, right up until the kneeling lunge…so at this point you could modify as needed. The standing practice is also suitable for many.
If you would prefer a shorter version of the standing practice alone it is available in the bite size live classes section too.

Gear: Dome, strap, chair

GOOD FOR MANY (this was a Stronger class, but you can modify as needed. The one kneeling lunge could be done standing or on a chair. The standing upper body /core strengthening will be great for most too.) This is a good all rounder practice and for folks in the room included a kitchen bench challenge before and after class ;-).
Gear: Dome, strap, chair

GENERAL (1st 20 minutes) then it gets STRONGER - JUNE 2 We start in Illiacus Release (something under the butt pose :-)) Then we move into ‘Peeling Back The Layers’ which is a floor based reset suitable for General class folk too. (This is now available as a separate practice in the 15 minutes section). When we come over into Quadruped (hands and knees) the practice becomes a little Stronger - so you may elect to skip that section and rejoin us again when we are standing, for some elements of hip strengthening and practice going up and down stairs.
Gear: Dome, strap, chair and an optional elastic band for side steps

GENERAL (1st 20 minutes) then it gets STRONGER - JUNE 1 We start in Illiacus Release (something under the butt pose :-)) Then we move into ‘Peeling Back The Layers’ which is a floor based reset suitable for General class folk too. (This will shortly be available as a short separate practice in the 15 minutes section). When we come over into Quadruped (hands and knees) the practice becomes a little Stronger - so you may elect to skip that section and rejoin us again when we are standing, for some elements of hip strengthening and a wall shoulder stretch series.
Gear: Dome, strap, chair and an optional elastic band for side steps (a bolster could be handy if you have one or equivalent)

GENERAL (1st 20 minutes) then it is STRONGER - MAY WEEK 4
We start in a Psoas Release and then move into Illiacus Release (something under the butt pose :-)) Thinking about how pelvis and rib position effect our release and how that will relate to the lunges to come. We then work with the same program as the past three weeks - so we can sense and feel the changes we’ve made. When we come over into Quadruped (hands and knees) the practice becomes a little Stronger - so you may elect to skip that section and rejoin us again when we are standing, for some elements of going up and down stairs practice that would be suitable for many.
Gear: Dome, strap, chair and an optional elastic band for side steps (a bolster could be handy if you have one or equivalent)

GENERAL (1st 20 minutes) then it is STRONGER - MAY WEEK 3
We start in an Illiacus Release (something under the butt pose :-)) where I spent a few minutes helping folk adjust their pelvis position- so you may be curious about that. We then work with the same exercise patterns as the previous few weeks - so we can sense and feel the changes we’ve made. When we come over into Quadruped (hands and knees) the practice becomes a little Stronger - so you may elect to skip that section and rejoin us again when we are standing, for some elements of walking practice that would be suitable for many.
Gear: Dome, strap, chair

GENERAL (1st 20 minutes) STRONGER from them on - MAY WEEK 2
We start at the wall and do a shoulder and pelvis reset, before moving onto some lunge work, Rhomboid pushup and plank series and then some standing work.
Gear: Dome, strap, chair

STRONGER. APRIL/MAY WEEK 1
This was a floor experience with a great shoulder and core workout! Press ups and Thoracic extension work and even some kneeling lunges. Finish in Illiacus! (this is the one Loret!)

Gear: Block and Dome and optional strap should do it!

STRONGER. WEEK 7 PELVIC FLOOR AND CORE. Starting in Illiacus Release (something under the butt pose!). You’ll do a pelvic and shoulder reset on the floor followed by a seated neck release. We did some hip strengthening standing and finished with a little more shoulder and core love on the floor.

Apologies that the room is a bit dark. We had a thunderstorm passing over and the lights were on but it was almost like nightime out there. It was a great session so give it a try.

Gear: Whatever you need for bolstered neutral spine and a strap. Something for under your pelvis (block or dome or a big book for eg). A chair for seated neck release.

GENERAL. WEEK 7 PELVIC FLOOR AND CORE. Starting in Illiacus Release (something under the butt pose!). You’ll do a pelvic and shoulder reset on the floor followed by a chair seated neck release. We did some hip strengthening standing and finished with pelvic release twist and No.4 on the floor.

Gear: Whatever you need for bolstered neutral spine and a strap. Something for under your pelvis (block or dome or a big book for eg). A chair for seated neck release.

STRONGER. WEEK 6 PELVIC FLOOR AND CORE. Starting in bolstered neutral spine (optional bolster or pillow under knees) this floor class was very popular. A stretch and strengthen whole body experience. There is a longer than usual Rhomboid Pushups / Bird Dog sequence. Staying on the floor can still be some work! But there are 2 shoulder releasing twists to make up for it.
Gear: Whatever you need for bolstered neutral spine and a strap. Optional bolster or equivalent.

GENERAL. WEEK 6 PELVIC FLOOR AND CORE. Starting in bolstered neutral spine (optional bolster or pillow under knees) this floor class was very popular. A stretch and strengthen whole body experience.
Gear: Whatever you need for bolstered neutral spine and a strap. Optional bolster or equivalent.

STRONGER. WEEK 5 PELVIC FLOOR AND CORE. Starting in Psoas Release we work with focussed breathing…releasing tension from and strengthening hips and shoulders on the floor with a new sequence. Again we progress to standing work that incorporates the strong foundations we’ve built on the floor.
Gear: Bolster or Block and Dome for Psoas Release, Strap for breathing exercise, Chair

GENERAL. WEEK 5 PELVIC FLOOR AND CORE. Starting in Psoas Release we work with focussed breathing…releasing tension from and strengthening hips and shoulders on the floor with a new sequence. We progress to a short standing sequence that incorporates the strong foundations we’ve built on the floor.
Gear: Bolster or Block and Dome for Psoas Release, Strap for breathing exercise, Chair

STRONGER. WEEK 4 PELVIC FLOOR AND CORE.
Release tight hips and shoulders and strengthen glutes and hamstrings on the floor, also upper body series on floor. Progressing the standing stretch/strengthening of the previous 3 sessions.
Gear: Block and/or Dome, Strap, Chair

GENERAL. WEEK 4 PELVIC FLOOR AND CORE.
Continuing our pattern of the previous 3 weeks we do a floor and then a sit to standing practice. The final set of chair squats shows great development over the past month. Folk were shocked (in a good way) how much better they felt!
Gear: Block and/or Dome, Strap, Chair

STRONGER. WEEK 3 PELVIC FLOOR AND CORE.
Release tight hips and shoulders and strengthen glutes and hamstrings on the floor, also upper body series on floor. Progressing the sit to stand chair work of the previous 2 sessions.
Gear: Block and/or Dome, Strap, Chair

GENERAL. WEEK 3 PELVIC FLOOR AND CORE.
Release tight hips and shoulders and strengthen glutes and hamstrings on the floor, also upper body series on floor. Progressing the sit to stand chair work of the previous 2 sessions.
Gear: Block and/or Dome, Strap, Chair

STRONGER. WEEK 2 PELVIC FLOOR AND CORE.
Release tight hips and shoulders and strengthen glutes and hamstrings on the floor, then translate that to a chair sit to stand stretch and strengthen series.
Gear: Block and/or Dome, Strap, Chair

GENERAL. WEEK 2 PELVIC FLOOR AND CORE.
Includes an extra little warm up for sore back relief. Lovely to have something to put under your knees for this….even a rolled up blanket or towel will do the job!
Overall we release tight hips and shoulders and strengthen glutes and hamstrings on the floor, then translate that to a chair sit to stand stretch and strengthen series.
Gear: Block and/or Dome, Strap, Chair

STRONGER. WEEK 1 PELVIC FLOOR AND CORE
A floor class that sets up a strong foundation for this series. A reset for pelvis and shoulders with complementary strengthening moves.
Gear: Block and/or Dome, Strap, a Pillow or equivalent as needed for neutral spine. A chair if you would like additional support for Strap Stretch.

GENERAL. WEEK 1 PELVIC FLOOR AND CORE.
A lovely floor class that sets up a strong foundation for this series.
Gear: Block and/or Dome, Strap, a Pillow or equivalent as needed for neutral spine. A chair if you would like additional support for Strap Stretch.

STRONG - FLOOR Tue 8.00am 29 Nov/22. (1 hour) This was a popular floor unwind. We’ve got hip strengthening via various Clam Shells and shoulder love too. There is a solid Rhomboid pushup and plank section. We finish with some extra twists and a final rest in the legs up the wall. Very popular and we all felt great afterwards.

GENERAL - FLOOR Tue 9.30am 29 Nov/22. (1 hour) This was a popular floor unwind. We’ve got hip strengthening via various Clam Shells and shoulder love too. We finish with some extra twists and a final rest in the legs up the wall. Very popular and we all felt great afterwards.

STRONGER - FLOOR AND STANDING. Thu 17 Nov/22 (1 hour) Starting in Illiacus Release (AKA Hip Flexor Release 1 or ‘something under your butt pose’ (most popular)… we do a pelvis and shoulder warm up. We head into some stronger Quadruped work with our ‘hero’ floor exericse this series which has been Quadruped with Leg and Arm raise combinations (often called Bird Dog). Of course when you add all your alignment keys it’s a whole other animal. We finished this one off in a plank with all our correctives and you will hear some groans of joy! Definitely a strong one though, so practice self care as always.

STRONGER - FLOOR AND STANDING. Tue 15 Nov/22 (1 hour) After what seemed like a lovely, relaxed warm up from Psoas Release this one ended up being quite challenging. There are rear leg raises on the floor and standing - and some stronger lunge work. What folk found though was it lead to a greater sense of stability and the final pelvic list and stair practice felt a lot more grounded. Definitely a stronger one though from the Rhomboid Pushups on. Miss P, this was your favourite!

GENERAL - FLOOR AND STANDING. Fri 9.30am 11 Nov/22. (1 hour) This one fell into the Gem category. Sometimes it all just comes together for a bunch of folk at once! That being said it’s a bit rowdy at times, as people share breakthroughs and ideas. We work with our ‘hero’ exercise this series and the movements that will help key aspects of great walking come more naturally. (PS. The 8am session was interesting too. Folks had breakthroughs over different things, so for the first time I’ve included both sessions {see below}. You’ll notice that even though the program starts out the same no class is ever exactly the same!)

GENERAL - FLOOR AND STANDING. Fri 8.00am 11 Nov/22. (1 hour) We continue to work with our ‘hero’ exercise this series and the movements that will help key aspects of great walking come more naturally. (PS. The 9.30am session, above, was also great for many folk so I’ve included that one too. Different things were emphasised depending on the response of the folk in the room, so one may be better for you too.)

STRONGER - FLOOR AND STANDING. 10 Nov/22 (1 hour) Looking towards freeing up foot and hip strength and mobility (with some value added shoulder love too). Fun fact….as I watched some of the standing work on this one I noticed my own back foot turning out as I stepped back from the calf elevator. Cracked myself up as I took a mental note ;-)) But the real takeaway is it doesn’t have to be perfect to be good. Just minutely changing your stance to feet straighter ahead is transforming patterns and opening up new movement pathways! Also proves it pays to have a mirror in front of you :-)

STRONGER - FLOOR AND STANDING. 8 Nov/22 (1 hour) This has similar themes to Nov 3 version, but folks had some different breakthroughs and I explained a few things too. You might find one more helpful than the other. It’s a funny thing how sometimes we have to hear something and interpret it in our body in different ways over weeks, months, years and then one day ‘boom’ we get it. This happened today for one of these champions. It happens to me all the time too with my teacher. Doesn’t matter if you don’t ‘get it’ yet. Just take care of yourself and enjoy the journey. There is a kneeling lunge but you can substitute that for standing lunge if you prefer.

GENERAL - FLOOR AND STANDING. 8 Nov/22. (1 hour) After a floor based pelvis reset, with a shoulder release and 2 sets of optional Rhomboid Pushups we moved to standing. We took a few key aspects of walking and worked on improving our form. In live classes there are often questions which help folk go deeper in their practice. You might love this, or you might prefer to move back to the videos where I teach a session straight through, just me (and maybe Bart he dog) in the room. Give it a try though, there is gold in here. Even me not getting the answer I expected when I asked the group a question! In working out why a few folk had a deeper realisation of the importance of feet straight ahead and why we do so much calf stretching!

STRONGER - FLOOR AND STANDING. 3 Nov/22. (1 hour) This one’s a cracker;-) You get a pelvis and shoulder reset on floor (includes Rhomboid pushups and some kneeling lunges - using a chair for support)…and a standing series where we practice going up and down stairs and do the releases that make that more sustainable and comfortable too!

GENERAL - WALL, FLOOR AND STANDING. 26 Oct/22. Includes Clam Shells, No.4 and Groin at wall, Floor Chest Opening, Standing Wall Upper body strengthening and stretching. Balance and Calf Elevators utilising the wall. (1 hour)

STRONGER FLOOR (WALL START) AND STANDING (57 mins) 25 Oct/22 - includes Upper Body Wall Stretch and Strengthen, Calf and hip strengthening and balance - it’s a bit cheeky, there is some banter…the gang found it strong but good!

GENERAL FLOOR AND STANDING - PSOAS (Hip Flexor 2) START - includes the popular Calf Stretch with Hip Hinge (1 hour) 21 Oct/22

STRONGER FLOOR AND STANDING - PSOAS (Hip Flexor 2) START - includes the popular Calf Stretch with Hip Hinge (58 mins) 20 Oct/22

GENERAL FLOOR CLASS - HIP FLEXOR 2 (PSOAS RELEASE START) (1 hour) 22 Sep/22

STRONGER FLOOR CLASS - HIP FLEXOR 2 (PSOAS RELEASE START) 22 Sep/22 (1.04 hr)

GENERAL FLOOR AND STANDING, - HIP FLEXOR 1 (ILLIACUS RELEASE START) 22 Sep/22 (1 hour)

STRONGER FLOOR AND STANDING - HIP FLEXOR 1 (ILLIACUS RELEASE START) 22 Sep/22 (1.05 hr)