Mat-based class using a foam roller to challenge our control and stability

The class begins in standing and then continues into four-point kneeling, sitting and onto our backs on the mat. Please always work to a level that you feel safe and comfortable to do, particularly with more challenging exercise sequences.

This class includes:

• Standing round the world stretch
• Squats with heel raises
• Back rotation and extension mobility
• Split squat
• Roll downs
• Four-point kneeling abdominal curls
• Cat stretch
• Hamstring curls
• Swimming
• Child pose stretch
• Plank
• Sitting – tricep dips
• Extension over roller
• Hip twist and scissors
• One leg stretch with abdo prep
• Double leg stretch
• Bridge with arm reaches
• Rotation stretch
• Glute/piriformis stretch
• Hamstring stretch
• Sitting upper body reaches, mermaid stretch

The class starts with a warm up in standing mobilising our spine with a round the world stretch and back rotation and extension stretch. We then work on our balance and control with a quat with heel raises and split squats. We then roll down into four-point kneeling to continue the class.

In four-point kneeling we challenge our strength and control with some abdominal curls. Then challenge our upper body stability using the roller under our hands with some hamstring curls, swimming and plank exercises. Moving into sitting we work our upper further with some triceps dips.

We then lie onto the roller to challenge our core control and strength with a hip twist and scissors movement. Continuing on the roller we add some abdominal strength with a one leg stretch with abdo prep. We then use the roller between our hands for a modified double leg stretch and upper body stretch with a bridge movement. On our backs we start to cool down with rotation stretch, glute and piriformis stretch. Finishing the class in sitting with some upper body reaches and mermaid stretches.