Class Format (Essentials and Intermediate Flow)

In your pairs, decide who is Partner A & B

AIM:

Go through the class format below, working with your partner, focussing on one block each at a time.
Aim to get through blocks 1-4 per training session. Then the next session go through blocks 5-8. Once
you have gone through all the blocks - You will reverse this process changing partners A & B around.

BLOCK Exercise name Spring Description Repetitions/

resistance Time
1 Footwork 2R 1B 10x full range
Second position Lighter 10x top half
option: 10x bottom
Laterally rotated & RBW half
Medially rotated 10x half way
Harder pulses
option:
2R BW
2 Hundreds 2R or BR 10x

Tricep Press
3 Legs in straps 2R 10x each ex

Lift and Lower

Bend and Stretch

Short Spine
4 Back Rowing Preps: R or BW 10x reps each

Plow

Open elbows

Rolldown
5 Side twist sitting B or R 10 reps
R&L
Hold and do 5-
10 reps half
way range
slow pulses
6 Stomach Massage: 2-3 springs 10 reps

Round back

Straight Back
7 Short box: 2 springs 5-10 reps

Round back

Straight back

Twist

Tree
8 Chest Expansion 2R/WB Round back 10x each
Straight back
8 Side arm preps W/B 10 x reps
Kneeling:

Backhand

R&L
9 Long stretch R/RW 10 reps
Down stretch
Up stretch
Elephant
10 Short box R Keep toes 10x each
Feet pulling straps: together to
start. Hold at top
Knee lift add pulses
Then toes
apart
R&L
11 Long box: 2 springs Rolldown with 10x each
bicep curls
Backstroke Prep And obliques

12 Back splits 2 springs 10x each

R&L
13 Running 2-3 springs 10x each

Hip Lift(Pelvic lift)

Hip Rolls