Class working on strength and control of movements using the resistance band to add extra challenge and variety

The class uses the resistance band for some exercise sequences in the class to add an extra challenge to the movements, but you can also do all these exercises without using the resistance band if you prefer. The class begins in standing then continues down onto our backs, fronts and sides on the mat. Please always work to a level that you feel safe and comfortable to do, particularly on more challenging exercises.

This class includes:

• Standing ‘Y’ stretch with spine twist and side bend
• Squats with bottom kicks
• Standing scissors
• Bicep curl with resistance band
• Round the world stretch with resistance band
• Roll downs
• Scissors
• Double leg stretch
• One leg stretch and one leg circle with resistance band
• Bridging with resistance band
• Swan dive
• Cobra
• Hamstring curl and donkey kicks
• Side lying leg lift sideways and side kick with resistance band
• Clam with toe taps
• Arm opening
• Opposite arm and leg stretch
• Glute and hamstring stretch
• Sitting upper body reaches and spine twist

The class begins in standing and starts by mobilising the upper body with a spine twist and side bend. We then begin to work into our legs with some squats and scissors movements. With the option of using the resistance band we work our upper body with a bicep curl and around the world stretch. We then roll down onto the mat to continue our class onto our backs on the mat.

On our backs we challenge our core control with a scissor movement and double leg stretch. We then bring the resistance band in again for a one leg circle and bridge movements. Moving onto our fronts we work our upper back and neck muscles with a swan dive and mobilise the spine into extension with a cobra stretch. Continuing on our fronts we work into our leg muscles with a hamstring curl and donkey kicks.

We then move onto our sides, again with the option of the resistance band, challenge our glute muscles and core control with a leg lift sideways and side movements. We then strengthen into our glute muscles further with a clam exercise. Finishing our side series with an arm opening to stretch and mobilise through the upper spine. We then cool down back onto our backs with some gentle stretches and finish in sitting with some upper body reaches and spine twist movements.