This sequence is designed to bulletproof your feet, ankles and knees, strengthen your quads and improve your hip mobility.
Category - Strength
The strength sequences incorporate isometric, concentric and eccentric movements to build muscular strength, increase muscular endurance and improve joint mobility. They can also help to alleviate pain.
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
This sequence is designed to improve core stability. We strengthen the abs, lower back and obliques, isometrically and dynamically.
This sequence is designed to improve stability in the muscles that support your shoulder blades to alleviate pain and increase mobility.
This sequence is designed to help restore structural integrity to the shoulders and strengthen the entire upper body.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
This sequence is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It's also great for opening up the hips.
In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
This challenging Sun Salutation sequence is designed to strengthen the wrists, shoulders, chest, triceps and core Sun Salutation.
In this sequence, we introduce Sun Salutation B—a series of poses similar to Sun Salutation A with the addition of some standing poses.
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
Upper Body Strength 3 is focused on building strength in the wrists and shoulders with isometric holds and concentric-eccentric contractions.
In Lower Body Strength 3, we flow through the classic standing postures to build strength in the feet, ankles, knees, hips, quads and glutes.
In Core Strength 3, we practice isometric and concentric-eccentric exercises to strengthen the core—the abs, obliques and lower back.
Upper Body Strength 4 is a toughie. It's designed to give your upper body—your chest, shoulders, arms and wrists—a serious workout.
Lower Body Strength 4 is great for activating the glutes, mobilising the ankles, knees and hips and firing up the muscles in your legs.
Core Strength 4 is brutal—not only for the abs, obliques and lower back but also for the wrists and shoulders. It's great to do before your workout.
Upper Body Strength 5 is a playful and challenging upper body workout that strengthens the wrists, shoulders, chest, triceps and core.
Depending on your perspective, you’re either going to find Lower Body Strength 5 fun and creative or cruel and unusual punishment.
In Core Strength 5, we work the abs in a series of Plank and Boat pose variations, and finish with the mother of all abs stretches—Wheel pose.