Carve Out Time Stretch

Carve out some time for yourself and relax into this controlled stretch session. We will release tension throughout your whole body with a particular focus on the hips, quads and lower back.
 
Props: Cushion for knees.

Figure 8 Hiit

Follow along with Marysa for 8 movements repeated twice to spike your heart rate and build full body strength in this effective and fun video!
 
Props: None.

Self Care Sunday Stretch

Get your spine moving as we twist and open your body. We also focus on hips, the side body and lengthening the hamstrings.

A great workout to do when lacking energy or motivation but you know some movement will make you feel better.
 
Props: Weights and a ledge or books to stand on for an extra challenge in the hamstring stretch.

Hiit Cardio at 1pm

Follow along for 6 movements repeated twice through for maximum impact (60 seconds on and 15 seconds off). This is perfect for when you’re short on time or want to multi task and watch the 1pm lockdown updates!
 
Props: None.

13 min Stretch and Flow

A simple 6 min sequence on each side to release the hips and hamstrings and finishing with a 90 second held frog position.
 
Props: None, although 2 cushions may be useful under the knees (to protect them) for the final frog stretch.

Restore Your Core and Bridging

We start with pelvic floor and TVA activation then finish with bridges to work the glutes as well. This is great for postpartum or pregnancy or if even if you just want to make sure you are activating your core correctly.
 
Props: Can be done without any! If you have a ball, loop band or weights available you can use for added intensity in some of the exercises.

PNF Stretching

Indulge in this 30min stretch class focusing on the hips, quads and hamstrings. With added PNF (Proprioceptive Neuromuscular Facilitation) benefits. This stretching technique involves the contraction and stretching of muscles and uses both passive movements and active (concentric and isometric) muscle actions.
 
Props: Yoga strap/dressing gown belt/towel and cushion for knees if needed.

Plank and Abs with Resistance Bands

Plank combinations utilising the loop band and curl with the long theraband. You’ll feel your core but will also feel your arms!
 
Props: Loop band and theraband (or can complete with no bands!)

Express Fullbody with Theraband

Express full body with a focus on triceps and pretzel with the band, but you’ll still hit those thighs at the barre.
 
Props – Ball/cushion and long theraband. Wall space/kitchen bench to lean against.

Standing Glutes with Theraband and Abdominals

Starting immediately at the barre with the band to fire up the hamstrings and glutes then balance it out by targeting the abdominals in between sides.
 
Props: Long Theraband. Can also complete without one.