Welcome to your online workout breakdown. Our sessions are designed to help you explore, strengthen, and expand your movement capabilities. Your body is your primary tool for engaging with the world, and by improving it, you’re also enhancing your experience of reality. Some session movements may change on the day due to weather, space, or equipment availability
All text in turquoise have a video link (just double click) To leave a comment or feedback about any movement use the comment link above each set
Please note: these sessions are provided as a courtesy alongside your one-to-one coaching, and participation is undertaken at the client’s own risk. Video guidance and exercise instruction are provided in broad terms only, and individual coaching cues or adjustments cannot be accommodated. There is no obligation to keep these sessions or videos up to date, but we will try our best to.
HOME: QUICK ACCESS
SESSION 1.1
| WARM UP |
| STAR JUMPS 30 SECS DB HOP 30 SECS | WRIST ROLLS 30 SECS REV BAND PULL 12 L&R |
| BANDED ROT 9 REPS SHOULDER HALO 6 ALT | SIDE LEG RO 12 L&R SEATED KNEE DRPS 9 REPS |
| NECK RO 8 AL WALL PRESS 6 REPS | PIKE TO COBRA 12 ALT CHILDS BREATHES 3-6 REPS |
| ROUND ONE MOVEMENT & REPS | ROUND TWO MOVEMENT & REPS |
| SCORPION HEEL TO BUTT 6 REPS DEADBUG BUTTERFLIES 12 REPS SCORPION FOOT MATCH 6 REPS | SCORPION HEEL TO BUTT 6 REPS DEADBUG BUTTERFLIES 12 REPS SCORPION FOOT MATCH 6 REPS OR HOLD |
| PISTOL ELV ASSISTED 6 L&R RING TUCK 5-15 SEC HOLD BANDED ECCENTRIC PISTOL 6 L&R | PISTOL ELV ASSISTED 6 L&R RING TUCK 5-15 SEC HOLD BANDED ECCENTRIC PISTOL 6 L&R |
| ROUND ONE MOVEMENT & REPS | ROUND TWO MOVEMENT & REPS |
| ELV PUSH-UPS 9 REPS FIRE HYDRANTS 12 ALT SINGLE KNEE PRESS 6 REPS | ELV PUSH-UPS 9 REPS HYDRANT LEG EXT 12 ALT SINGLE KNEE PRESS 6 REPS |
| REVERSE LUNGE RO 6 L&R TUCK L-SIT 15 SECS ROTATE & LEAN 9 L&R | REVERSE LUNGE RO 6 L&R HALF L-SIT (BAR/BOX) 10 SEC HOLD L&R ROTATE & LEAN 9 L&R |
| ROUND ONE MOVEMENT & REPS | ROUND TWO MOVEMENT & REPS |
| BOX DIPS 9 REPS SIDE STEP UPS 12 L&R TABLE TOP ALT TCH 12 ALT | BOX DIPS 9 REPS SIDE STEP UPS 12 L&R TABLE TOP ALT TCH 12 ALT |
| GROUNDED OR BAND SCAP 9 REPS SUMO JUMPS & TIPTOE BAL 12 REPS & RIGHT HOLD CHIN-UP HOLD 15-20 SEC | GROUNDED OR BAND SCAP 9 REPS SUMO JUMPS & TIPTOE BAL 12 REPS & RIGHT HOLD CHIN UP HOLD 15-20 SEC |
| COOL DOWN |
| SIDE STETCHES 6 ALT | WRIST CIRC 6/6 CLO & ANTI | BUTTEFLY SQZES 6 REPS |
| JEFFERSON SWIM 12 ALT | HEEL TO TOE 12 L&R | COBRA TWIST 12 ALT |
| CHEST STRETCH L&R 15 SECS | CRUCIFIX TWIST 15 SEC L&R | CHILDS BREATHES 3 BREATHES |
BeMore 