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    • Express Choreography for Fitpros

    NEW Fitness Pilates pre and post natal certification 23rd July FIND OUT MORE

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    LEVEL 3 REFORMER QUALIFICATION (YMCA)

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    CHOREOGRAPHY Newsletter – I have been adding lots of mini ball flows, shoulder bridge variations and mini workshops to my Choreography newsletter its a free resource for fit pros sign up here

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    Quick abs ideas

    Exercise 1

    • Reverse curl with dumbbell held overhead
    • Lift tailbone off the mat
    • Small abdominal crunch
    • Controlled lowering

    Exercise 2

    Right side

    • Kneeling weighted side bend
    • Slow lateral flexion
    • Return to centre

    Left side

    • Kneeling weighted side bend
    • Slow lateral flexion
    • Return to centre

    Exercise 3

    • Mini ball under chest
    • Prone back extension
    • Lift head and shoulders
    • Reach arms back
    • Lower with control

    Exercise 4

    Right side

    • Side-lying oblique crunch
    • Top arm reaches overhead
    • Knees draw towards chest
    • Extend back out

    Left side

    • Side-lying oblique crunch
    • Top arm reaches overhead
    • Knees draw towards chest
    • Extend back out

    Exercise 5

    • Forearms on mini ball
    • Plank hold
    • Small pike lift
    • Controlled return

    Exercise 6

    • Mini ball under lower back
    • Marching legs
    • Alternating knee lifts
    • Add abdominal crunch
    • Leg extension progression

    Exercise 7

    • Mini ball between knees
    • Knees together
    • Lower body rotations side to side
    • Inner-thigh squeeze throughout

    Exercise 8

    • Mini ball between knees
    • Semi V-sit
    • Knees draw in
    • Partial leg extension
    • Controlled core hold

    Workout format

    • 20 seconds work
    • 10 seconds recovery
    • Tabata-style intervals
    • Suitable for extending to 30 seconds per exercise if desired

    Main training focus

    • Lower abdominal strength
    • Oblique strength
    • Core stability
    • Deep core activation
    • Spinal control
    • Back extensor strength
    • Hip stability

    Equipment used

    • Mini Pilates ball
    • Dumbbell
    • Exercise mat

    Interval Stretch Cool Down Ideas

    Stretch 1 – Lateral side stretch (right)

    • Right hand presses into right knee
    • Left arm reaches overhead
    • Hold static stretch
    • Optional flowing arm sweep forwards and backwards
    • Open the chest while maintaining the stretch

    Stretch 2 – Calf stretch

    • Step back into calf stretch
    • Hold static stretch
    • Alternate heel lifts and lowers
    • Walk gently through the feet
    • Rise onto the toes and lower heels

    Stretch 3 – Lateral side stretch (left)

    • Left hand presses into left knee
    • Right arm reaches overhead
    • Hold static stretch
    • Optional arm rotation and chest opening
    • Look towards the top hand

    Stretch 4 – Hip flexor and chest stretch

    • Kneeling hip flexor stretch
    • Lift through the chest
    • Shoulder blades draw together
    • Lower hips slightly
    • Return to upright
    • Repeat controlled movement

    Stretch 5 – Spinal mobility

    • Cat stretch
    • Cow stretch
    • Chin to chest
    • Spinal flexion
    • Spinal extension
    • Repeat slow spinal articulation

    Stretch 6 – Shoulder stretch

    • Sit cross-legged
    • Interlace fingers
    • Reach arms forwards
    • Lift through the upper back
    • Reach upwards
    • Deep breathing

    Stretch 7 – Chest and shoulder stretch

    • Hands clasped behind the back
    • Lift arms away from the body
    • Draw shoulder blades together
    • Open the chest
    • Hold stretch

    Stretch 8 – Hamstring stretch

    • Standing forward fold
    • Slight knee bend
    • Straighten legs
    • Hold ankles
    • Relax head and neck
    • Roll up slowly to standing

    Cool-down format

    • 30 seconds per stretch
    • 15 seconds transition between stretches
    • Flow smoothly from one stretch to the next
    • Focus on the major muscle groups used during class

    Main training focus

    • Side-body flexibility
    • Calf mobility
    • Hip flexor flexibility
    • Chest opening
    • Thoracic mobility
    • Spinal mobility
    • Shoulder flexibility
    • Hamstring flexibility
    • Relaxation and recovery

    Equipment used

    • Exercise mat

    Music used

    • Pure Energy Music App
    • LIT Express 2 – Flow (30 seconds work / 15 seconds recovery)

    Sit Fitness with the mini ball

    Seated warm-up

    • Mini ball between the knees
    • Inner-thigh squeeze
    • Double arm lift
    • Arm opening
    • Spine twist to the right
    • Return to centre
    • Arms lower with control
    • Side bend right
    • Side bend left

    Lower-leg activation

    • Heel raises onto the toes
    • Lower heels
    • Arms lift to shoulder height
    • Maintain inner-thigh squeeze

    Upper-body mobility

    • Single arm lift and opening
    • Alternate right and left
    • Return arms to centre

    Combined mobility sequence

    • Double arm lift
    • Arm opening
    • Spine twist
    • Return to centre
    • Arms forward
    • Side bends

    Side stretch

    Right side

    • Hold side bend
    • Reach through the opposite side
    • Repeat controlled stretch

    Left side

    • Hold side bend
    • Reach through the opposite side
    • Repeat controlled stretch

    Coordination sequence

    • Heel raise
    • Arms overhead
    • Diamond arm position
    • Arms open
    • Shoulder rolls
    • Return to start

    Right leg series

    • Mini ball under right foot
    • Press down into the ball
    • Double arm lift
    • Arm opening
    • Spine twist
    • Side bends
    • Roll the ball forwards
    • Roll the ball back

    Lower-body coordination

    • Leg lift
    • Diamond arm position
    • Shoulder circles
    • Return to start

    Both feet on the ball

    • Feet resting on the mini ball
    • Gentle downward pressure
    • Double arm lift
    • Arm opening
    • Spine twist
    • Return to centre

    Upper-body strengthening

    • Arms overhead
    • Diamond arms
    • Shoulder circles
    • Repeat sequence

    Chest and upper-back mobility

    • Pec deck arm opening
    • Forearms together
    • Press down into the ball
    • Elbow pull-backs
    • Forward arm reaches

    Left leg series

    • Mini ball under left foot
    • Press into the ball
    • Double arm lift
    • Arm opening
    • Spine twist
    • Roll the ball forwards
    • Roll the ball back
    • Diamond arm sequence
    • Shoulder circles

    Finisher

    • Both feet on the mini ball
    • Pec deck arm openings
    • Controlled arm movements
    • Gentle downward pressure through the feet

    Main training focus

    • Chair-based mobility
    • Core activation
    • Thoracic mobility
    • Postural control
    • Inner-thigh activation
    • Foot and ankle mobility
    • Coordination
    • Upper-body mobility
    • Functional seated movement

    Equipment used

    • Chair
    • Mini Pilates ball

    Heatwave Choreographed Warm UP & Mobility

    Warm-up

    • Deep breathing with overhead arm reach
    • Hands to shoulders
    • Single-arm overhead reaches
    • Alternating arm lifts
    • Both arms out to the side

    Upper-body mobility

    • Rib cage forward and back
    • Chest opening
    • Upper-back rounding
    • Cross-body reaches
    • Head nods and neck mobility

    Low-impact cardio

    • Step touch
    • Double arm circles
    • Step touch forwards
    • Four hamstring curls backwards
    • Slow squats

    Hip mobility

    Right side

    • Toe tap with hip circle
    • External hip rotation
    • Balance challenge

    Left side

    • Toe tap with hip circle
    • External hip rotation
    • Balance challenge

    Repeated movement sequence

    • Step touch
    • Double arm circles
    • Step touch forwards
    • Hamstring curls backwards
    • Slow squats

    Upper-body flow

    • Double overhead arm reach
    • Chest opening
    • Rib cage mobility
    • Rainbow arm sweep
    • Cross-body reaches

    Lower-body mobility

    • Plié stance
    • Plié squat
    • Forward lunge
    • Lateral lunge
    • Return to squat

    Spinal mobility

    • Partial roll down
    • Roll back to standing
    • Controlled spinal articulation

    Main training focus

    • Warm-up preparation
    • Low-impact cardio
    • Shoulder mobility
    • Thoracic mobility
    • Hip mobility
    • Functional movement
    • Balance
    • Coordination
    • Gentle choreography

    Music used

    • Heatwave album by Pure Energy
    • Choreographed mobility warm-up designed for group fitness classes

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