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.

Theraband Arms

Grab a thereaband to define your arm muscles through constant resistance. You’ll love how your arms feel after this quick burst!
 
Props: Theraband (or dumbbells).

Floor Glutes and Inner Thighs with Bands

Beginning with inner thighs then moving onto all 4’s, clamshells and L position with the loop band (or a ball or rolled up towel behind knee) to create extra resistance.
 
Props: Loop band (or rolled up facecloth/ball) and theraband.

15min Yoga Stretch Flow

Sometimes it’s hard to get the motivation to do a strength based barre workout, yet we know we will feel better for moving. This is the video to do when you’re feeling like that or you just want to stretch and move a little between zoom calls, home schooling or before you wake up or head to bed. I promise you’ll feel more lengthened and relaxed than when you started!
 
Props: None.

Rises and Balances

Join Marysa from her garden for this 9 min video to strengthen the lower legs and work on our balance and coordination.
 
Props: None.