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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.
FREE RESOURCES FOR FITPROS FREE Choreography newsletter for class content and class plans FREE Fitness Pilates Newsletter class plans, managing health conditions in a Pilates
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