Total Athlete 30


A 1-Hour Lower Back Pain sequence for athletes.

1-Hour Lower Back Pain ♦︎♦︎

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This sequence is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.

Cat-Cow from the 30-minute lower back pain sequence.

30-Minute Lower Back Pain ♦︎

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This 30-minute lower back pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.

Achy Body is designed to soothe and relieve pain.

Achy Body ♦︎

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Achy Body is a gentle sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.

Afternoon Kicker ♦︎♦︎

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Afternoon Kicker is one of my favourites to get the blood pumping, loosen you up and stretch out the kinks. It’s a yoga smorgasbord.

Back And Shoulder Love is designed to release tension.

Back And Shoulder Love ♦︎

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Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension throughout your body to alleviate areas of pain.

Balance And Core Power ♦︎♦︎♦︎

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This balance and core strength sequence gets straight into it. It’s an advanced routine that uses balance poses to build your core strength.

Basic Yoga Poses is an introductory sequence.

Basic Yoga Poses ♦︎

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In this routine, we break down the basic yoga poses, as well as Sun Salutation A—a classic series of postures linked together into a flow.

Bedtime Yoga is a relaxing sequence that you can do at the end of the day.

Bedtime Yoga ♦︎

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Bedtime Yoga is a relaxing sequence that you can do at the end of the day—to help you wind down and prepare your body for a restful night’s sleep.

Beginner Yoga is a basic hatha yoga sequence.

Beginner Yoga ♦︎

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In Beginner Yoga, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.

Body Scan Meditation ♦︎

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This 15-minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.

Clear Your Mind is an advanced focusing sequence.

Clear Your Mind ♦︎♦︎♦︎

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Clear Your Mind draws on three techniques to trigger mental clarity—conscious breathing, balancing poses and concentration meditation.

Cool-Down ♦︎

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This gentle cool-down is designed to completely relax you after a workout—to release tight muscles and calm the central nervous system.

Advanced Side Plank variation in the Core Workout.

Core Workout ♦︎♦︎♦︎

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This advanced Core Workout is designed to strengthen the abs, obliques, transverse abdominis, lower back and pelvic floor.

Energy Boost is a classic vinyasa sequence.

Energy Boost ♦ ♦

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Energy Boost is designed to get the blood pumping through your entire body and brain. We flow through many of the classic yoga postures.

Full Body Stretch ♦︎

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In this Full Body Stretch, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.

Gentle Flow brings ease back into your body.

Gentle Flow ♦︎

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Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.

Hips And Hamstrings—Dead Pigeon pose.

Hips And Hamstrings ♦︎

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This hips and hamstrings sequence is great to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.

Lower Back Therapy ♦︎♦︎

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This Lower Back Therapy video is designed to keep back pain at bay—stretching the hips and hamstrings and strengthening the core.

Mobilise The Joints ♦︎

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This sequence is designed to mobilise the joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.

Mobility Flow—start moving like an athlete.

Mobility Flow ♦︎♦︎

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This Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.

Morning Flow is a great slow sequence for the mornings.

Morning Flow ♦︎♦︎

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Morning Flow is one of my favourites. When I do a slow flow sequence like this in the morning, I feel pretty bulletproof—in body and mind.

A sequence to release tightness in the neck and shoulders.

Neck And Shoulders ♦︎

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This seated Neck and Shoulders sequence is designed to release tightness, improve thoracic spine mobility and relieve upper back pain.

Pain Relief is a gentle recovery sequence.

Pain Relief ♦︎

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In Pain Relief, we flow through some gentle stretching poses for the spine and hips and finish with a long and languorous Body Scan Meditation.

Performance Booster challenges your strength and balance.

Performance Booster ♦︎♦︎♦︎

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Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.

Post-Workout Stretch does exactly what it says on the tin.

Post-Workout Stretch ♦︎

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This comprehensive post-workout stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.

This Pre-Workout Activation is designed to prepare your body for exercise.

Pre-Workout Activation ♦︎♦︎

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This pre-workout activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.

Rest And Recovery ♦︎

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Rest and recovery is non-negotiable in the pursuit of peak performance. “A hard physical challenge must be met with an equally intense recovery.”

Rest Day ♦︎♦︎

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This Rest Day sequence focuses on increasing mobility in the spine and upper body, stretching the calves and hamstrings and opening up the hips.

Stress Reliever is a therapeutic session.

Stress Reliever ♦︎

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In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.

Yoga For Travel standing, strength and flexibility sequence.

Yoga For Travel ♦︎♦︎

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You don’t need any equipment for this Yoga For Travel, which means that you can practice it in your hotel, at work or even at the airport.