HOW TO SET UP FOR THIS MONTH’S CLASSES
These classes are designed to be taken as often as possible:
Monday and Thursday are Day 1: Full Body
Tuesday and Friday are Day 2: Legs and Core emphasis
Wed and Saturday are Day 3: Upper Body emphasis
Now, please remember that you can do the class with no equipment whatsoever. I’ll have plenty of options for you in the class if you don’t have any equipment or suitable furniture for our planned moves.
You can see these moves in the video at the top of the page. Don’t worry, you don’t have to learn anything, I’ll teach you properly in class and find the perfect progression of each move for you — however easy or difficult you need it to be—the video is just to whet the appetite and to help you to prep your training arena!
Most of the moves just need some floor space, but the few that would benefit from equipment:
THE ROLLING SQUAT AND THE DECK SQUAT
We use the momentum of the roll to help us squat from a deeper position than we could have otherwise, and we pretend it’s fun, too.
Have you got a couch cushion or gym mat / something you can come up with to help you?
If you haven’t, any regular dining chair or couch can be used for an alternate move.
THE DRAGON FLAG
You can do this with no equipment, just lie on the floor and place your hands by your sides. But, if you have something —which won’t move! — to hold behind your head, it works even better.
THE HORIZONTAL ROW
In the gym class we use parallel bars to pull up on. If you have some, or a TRX, or a suitable dining chair, then great. If not, weights or a homemade Rucksack weight can work for a bent over row, and if you don’t have that, fear not, you’ll do battle with The Back Support.
TEMPO SPRINT LUNGE
This move works great with a sturdy table, the back of a couch or a dining chair. This takes the balance out of the move, and helps to make you lift your front foot high which makes it more effective.
You can do it simply with your feet on a chair or the couch. Or if you’re more confident, with your feet on a kitchen counter or high table, and if you’re accomplished, start to walk them up a wall or a door, but PLEASE make sure no one opens it while you’re up there!
THE PUSH-UP PUMP
The important thing about these is that you can do high reps (12-15), with FULL RANGE of motion and perfect form. Whatever setup that means for you. That might be normal push-ups, kneeling push-ups, standing with your hands on a table or kitchen side, or kneeling with your hands on a chair. We’ll discuss when I see your strength and I see your furniture!
TOWEL BICEP RIPPER
This deceptively effective isometric strength move needs nothing but a strong and long beach towel or similar thing. Make sure it’s long enough for you to kneel on the centre and the ends to reach about stomach height.
That’s all. Please text me if you have any questions and I’ll look forward to seeing you in class!