Flexy: Shoulders & Upper Back
In a world where shoulders are misused and upper backs and necks get stiff beyond belief as we age, there are those of us who wish to regain our freedom, strength, stability, mobility and awesome flexibility!
Oh, and also they make back bending really pretty and impressive...plus it feels good, too, when all the right parts are working. :)
This class meets LIVE via Zoom Wednesdays 6pm-7:30pm Pacific time September 11 through October 30th (8 90-minute classes) and high quality recordings will be available for 6 months. You'll receive the live class Zoom link on September 11.
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Some planks, some swimmers, and a few leg warmups!
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Lunges, front splits, and a short middle split routine.
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Week 1 Shoulders & Back
Shoulder stability with bands, plus the dreaded HANDSTAND COUNTDOWN! And some backbends of course!
Shoulder stability with bands, plus the dreaded HANDSTAND COUNTDOWN! And some backbends of course!
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A quick standing warmup right into lunges & splits. :)
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A blissful band workout to burn up your shoulders!
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Week 2 Back Circuit
Holy back circuit...put your super-panties on the outside of your leotard and let's get ready to rock it!
Holy back circuit...put your super-panties on the outside of your leotard and let's get ready to rock it!
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Week 3 Warmup & Middles
Here's a 30-minute quick warm up plus conditioning and drills for middle splits!
Here's a 30-minute quick warm up plus conditioning and drills for middle splits!
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A 15-minute practice to get into your front splits!
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Shoulder conditioning, handstand countdown and back conditioning, LET'S GO!
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Week 4 Warmup & Legs
A little plank, a little front split, a little middle split and some fun balances!
A little plank, a little front split, a little middle split and some fun balances!
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Week 4 Shoulder & Back Conditioning
Get your your stretchy band, two blocks, and let's do some shoulder and back conditioning!!
Get your your stretchy band, two blocks, and let's do some shoulder and back conditioning!!
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Week 4 Handstand-Backbend Countdown
Options:
Handstand, down-dog or hands against wall lying on belly
Hand bridge, standing or kneeling backbend or cobra arms up
1 minute/10 seconds
50 seconds/20 seconds
40 seconds/30 seconds
30 seconds/40 seconds
20 seconds/50 seconds
10 seconds/1 minute
I said 5 rounds in class BUT I LIED. It's 6. Lol.
Options:
Handstand, down-dog or hands against wall lying on belly
Hand bridge, standing or kneeling backbend or cobra arms up
1 minute/10 seconds
50 seconds/20 seconds
40 seconds/30 seconds
30 seconds/40 seconds
20 seconds/50 seconds
10 seconds/1 minute
I said 5 rounds in class BUT I LIED. It's 6. Lol.
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How to Integrate Flexibility Training
A great question I get fairly regularly is "How do I program for maximum efficiency and minimum injury risk if I'm doing flexibility training with anything else (cardio, strength training, dance)?" Let's talk about it!
A great question I get fairly regularly is "How do I program for maximum efficiency and minimum injury risk if I'm doing flexibility training with anything else (cardio, strength training, dance)?" Let's talk about it!
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Planks, lunges, front splits, middles...
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Week 5 Shoulders & Handstand Countdown
Shoulder conditioning, wall pushes and a handstand countdown with NO PUSHUPS! :)
Shoulder conditioning, wall pushes and a handstand countdown with NO PUSHUPS! :)
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A little cobra, a little chest stand prep, a little box training...
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How to do wall push-ups
A question I often get asked: here’s how to modify pushups from easiest/most gentle to full body-weight..
A question I often get asked: here’s how to modify pushups from easiest/most gentle to full body-weight..
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Week 6: Warmup & Abs
This week our warm up is an abdominal strengthening routine to prepare for handstands!
This week our warm up is an abdominal strengthening routine to prepare for handstands!
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Try your lunges against the wall! Then a little split switching at the end.
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Week 6 Shoulders & Handstand Countdown
Addressing some neck and wrist with nerve flossing and stretches. Wall pushes and a handstand countdown with all of the pushups.
Addressing some neck and wrist with nerve flossing and stretches. Wall pushes and a handstand countdown with all of the pushups.
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A short little strength routine for back bending bliss!
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THE LONG LOST WORLD OF PROPER SHOULDER FUNCTION…
Most people think back flexibility is all about the spine. They would be wrong.
Shoulder injuries, neck pain, back pain, loss of range of motion. These are all-too-common in our modern world. Whether you’re a dancer, a gymnast, a circus performer, or a regular hooman bean who wants to have better flexibility, stability and strength throughout your upper back and shoulders, this is the series for you!
Each week will begin with a warmup followed by a practice to increase leg flexibility (as part of a well-rounded flexibility practice and proper warmup for backbends). We’ll then dive into shoulder stability, mobility and strength before putting it all together in a finishing backbend practice that highlights the upper back—the part that is usually the stiffest and makes back bending unnecessarily difficult.
