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Introduction: Mini workshop for group fitness instructors and personal trainers focusing on functional back exercises in various planes of movement.
Movement Planes Overview: Explains the three planes of motion—sagittal (forward/back), frontal (lateral), and transverse (rotation)—as the basis for balanced back training.
Standing Mobility Series:
Forward and backward lunges for sagittal plane movement.
Lateral step-outs for frontal plane activation.
Rotational lunges and torso twists to engage transverse plane mobility.
Incorporates light arm movements to enhance spinal rotation and coordination.
Dynamic Standing Sequence:
Adds lateral flexion (side bends) and gentle extensions while maintaining small movement ranges to avoid lumbar strain.
Combines trunk rotation and flexion-extension patterns for full-spine mobility.
Kneeling Quadruped Drills:
Hip circles: one knee remains grounded while the other performs forward, side, and circular motions to mobilize hips and lower back.
Cat-cow variations emphasizing spinal articulation.
Prone Back Strengthening:
Small “swan” for thoracic extension.
Hover and reach for scapular stability and glute activation.
Alternating arm lifts for posterior deltoid and spinal erector engagement.
Forearm lifts and thumb-up raises targeting posterior shoulders and upper back.
Resistance Variation:
Use of yoga straps or towels for posterior chain strengthening and shoulder mobility.
Cool Down and Stretch:
Lateral shoulder stretches, chest expansion, and thoracic opening movements to conclude the session.
Introduction and Purpose: Video designed for group fitness instructors showcasing creative Tabata-style exercises using yoga blocks, ideal for limited-equipment workouts.
Equipment Setup: Uses two yoga blocks (or TRX blocks). Can be done on a mat; blocks are placed to add height and intensity.
Exercise 1 – Deep Squat: 20-second deep squats with heels on yoga blocks, allowing for a deeper range of motion due to calf and Achilles stretch.
Exercise 2 – Push-Ups: Hands placed on yoga blocks for greater depth; can be performed on knees or toes to vary intensity.
Exercise 3 – Split Squat / Lunge: Back leg elevated on a block, front leg performs a lunge; enhances glute and thigh engagement.
Exercise 4 – Tricep Dips: Hands on blocks, hips lifted off the floor; targets upper arms and shoulders.
Exercise 5 – Core Rotation: Holding a block between thighs, alternate right and left torso rotations; activates core and inner thighs.
Exercise 6 – Side Bends: Engages obliques and stabilizing muscles; performed as part of a combination with core rotations.
Exercise 7 – Hip Abduction Squats: One foot on a block, squat and extend the opposite leg sideways; switch sides. Focus on hip and glute activation.
Final Notes: Encourages creativity using inexpensive props like yoga blocks, suitable for travel or online workouts.
Overview: High-energy “Christmas Giant Set” workout for endurance, strength, and conditioning. Format includes four exercises: cardio, lower body, upper body, and abs—each for 45 seconds.
Structure: Giant set format emphasizing speed and minimal rest. Designed for quick, effective training sessions (ideal for High Rocks or Deca prep).
Exercise 1 – Cardio Step Runs:
Eight quick step runs followed by two basic step movements.
Builds cardio endurance and agility.
Option to vary speed and step height for intensity control.
Exercise 2 – Lower Body Strength:
Squats and deadlifts using a kettlebell or dumbbells.
Focus on hip hinge, glute drive, and controlled lowering.
Performed with feet together for form and balance.
Exercise 3 – Upper Body Strength:
Seated shoulder presses and lateral raises for deltoid activation.
Weighted halos around the head to enhance shoulder mobility and core stability.
Exercise 4 – Core & Compound Movements:
Squat to shoulder press to tricep extension sequence.
Encourages full-body engagement and endurance.
Alternative Formats:
“Endurance” version: 45 seconds on, 15 seconds rest.
“Circuit version”: 50/45/30-second segments.
“Tricep Giant Set”: tricep dips, extensions, and kickbacks—30 seconds each.
Purpose: Time-efficient, versatile format that can be adapted for group fitness or solo training, especially during holidays.
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Resources If you’d like support with marketing, sales, social media, and business growth, you’re very welcome to join my Supporters Group. Click here to find out more. Join
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