Total Athlete 30

TOTAL ATHLETE 30

Gentle Flow

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.

Beginner Yoga

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.

Mobility Flow

Mobility Flow ♦︎♦︎

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

Hips And Hamstrings

Hips And Hamstrings ♦︎

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Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.

Basic Yoga Poses

Yoga Foundations ♦︎

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

Achy Body

Achy Body ♦︎

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

Full Body Stretch

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.

Afternoon Kicker

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.

Post-Workout Stretch

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.

Back And Shoulder Love

Back And Shoulder Love ♦︎

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

Rest Day

Rest Day ♦︎♦︎

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

Body Scan Meditation

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.

Energy Boost

Energy Boost ♦♦

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Energy Boost is a flow sequence designed to get your blood pumping throughout your body and brain, to energise you and clarify your mind.

Bedtime Yoga

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.

30-Minute Lower Back Pain

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.

Lower Back Therapy

Lower Back Therapy ♦︎♦︎

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This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen the core.

Cool-Down

Cool-Down Stretch ♦︎

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This gentle cool-down is designed to help you wind down and loosen up after a workout. It’s also a great one to practise in the morning.

Balance And Core Power

Core Power Balance ♦︎♦︎♦︎

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

Mobilise The Joints

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.

Morning Flow

Morning Flow ♦︎♦︎

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Morning Flow is one of my favourites—to clear the mind and loosen up the body. Slow flow sequences like this one are a great way to start your day.

Neck And Shoulders

Neck And Shoulder Relief ♦︎

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

Clear Your Mind

Clear Your Mind ♦︎♦︎♦︎

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

Pain Relief

Pain Relief ♦︎

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In this gentle, therapeutic sequence, we open up the hips, stretch the calves and hamstrings and improve mobility in the spine.

This Pre-Workout Activation

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

Rest And Recovery ♦︎

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Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.

Core Workout

Core Workout ♦︎♦︎

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Core Workout is designed to strengthen and stabilise the abs, obliques, deep core stabilisers, lower back and pelvic floor.

Stress Reliever

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

Yoga For Travel ♦︎♦︎

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You don’t need any equipment for this sequence, which means that you can practice it in your hotel room or even at the airport before take off.

Performance Booster

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.

1-Hour Lower Back Pain

1-Hour Lower Back Pain ♦︎♦︎

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1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.