Strength ideas for Fitpros

Summary

• Introduction and Setup

  • Demonstration of a short mobility and strength sequence using a single yoga block.

  • Recommended for community classes, suitable for all ages and fitness levels.

  • Encouragement for instructors to get participants to bring blocks for more exercise variety.

• Warm-Up Movements

  • Toes on the floor, heels on the block for improved posture and ankle mobility.

  • Arm lift with alternating right and left torso rotations.

  • Add squats between rotations for a full-body warm-up.

• Progressive Variations

  • Incorporate lateral movement and side bends after squats.

  • Perform single-arm squats, alternating sides, then both arms together.

  • Step-back hamstring stretch using the block under the forefoot for hip hinge activation.

• Dynamic Balance Work

  • Pedal the feet forward and back to mobilise ankles.

  • Place one foot on the block, bend and reach to stretch the hamstring.

  • Progress into hinge-forward movements for posterior chain activation.

• Functional Strength and Mobility Sequences

  • Use the block as a prop for forward, side, and backward taps followed by single-leg squats.

  • Alternate sides to create balance and coordination challenges.

  • Add wide squats and side lunges for glute and leg engagement.

• Creative Block Variations

  • Combine squats with abduction and adduction taps for dynamic balance.

  • Incorporate stepping or hopping over the block for agility training.

  • Encourage creativity and progression with small movement combinations.

• Closing Notes

  • The sequence builds functional strength, balance, and mobility in a compact format.

  • Ideal for mixed-ability classes looking for variety with minimal equipment.