HOW WAS THE HOMEWORK IDEA CREATED?
FREE PREVIEWHOMEWORK PROGRESSION
FREE PREVIEWHOMEWORK SHEET EXAMPLE
FREE PREVIEWHOMEWORK SHEET DOWNLOAD - PRINT THIS ONE 12 X
WHY HAMSTRINGS & CALVES?
FREE PREVIEWCALF & HAMSTRINGS ROUTINE - FREE BONUS
WRIST PAIN RELIEF
FREE PREVIEWUPRIGHT STRETCH ROUTINE
ALL 4S STRETCH ROUTINE
FREE PREVIEWSTAR BURST - STRENGTH #1
DRAG & LIFT - STRENGTH #2
SPIDER HANDS - STRENGTH #3
HEEL LIFT - STRENGTH #4 + 3 MORE OPTIONS
HOW TO PUT IT ALL INTO PRACTISE
FREE PREVIEW5 MIN WRIST WARM UP
STANDING UPPER BODY FLOW - 25 MIN
KNEELING UPPER BODY FLOW - 25 MIN
FREE PREVIEWMAT FLOW - 35 MIN
COMPLETE TOTAL BODY WORKOUT - 45 MIN
TOTAL BODY WORKOUT 1A - 30 MIN
FREE PREVIEWTOTAL BODY WORKOUT 1B - 35 MIN
FULL BODY FLOW - 10 MIN
MODULE 1 INTRO
FREE PREVIEWHOW TO LOWER DOWN WITH CONTROL - 5 PRINCIPLES
FREE PREVIEWSCAPULA RETRACTION & PROTRACTION
FREE PREVIEWW & PRISONER
FREE PREVIEWALL 4S OPEN & CLOSED JAW
SCAPULA PUSH UP
FREE PREVIEWSPHINX SHOULDER ROLL
SPHINX OPEN & CLOSED JAW
FREE PREVIEWKNEE PULLS
DO YOU SPEND MOST OF YOUR TIME
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THESE WORK PATTERNS LEAD TO...
👉 LENGTHENING THE BACK MUSCLES
👉 TIGHTENING THE CHEST
👉 SHOULDERS START TO ROUND FORWARD
👉 LACK OF MOBILITY IN THE UPPER BACK
HOW CAN YOU IMPROVE THIS?
👉 STRENGTHEN THE MUSCLES BETWEEN THE SHOULDER BLADES
👉 OPEN THE CHEST
👉 RELEASE TENSION IN THE NECK AND SHOULDERS
THE NEW MUSCLES IN THE UPPER BACK WILL DRAW YOUR SHOULDERS BACK & YOU WILL FEEL MORE UPRIGHT
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12 WEEKS 🔶 4 LEVELS 🔶 8 GOALS
FOLLOW THIS PROGRAM TO ACHIEVE YOUR GOALS
LEVEL 1 – THE BASICS!
🔸 Learn new signature moves from the Tutorials
🔸 Practice the principles of “Challenging Push up”and leaving the “Easy Push up” behind!!!
🔸 Experience the “The power of shifting forward”
🔸 Discover new muscles in your upper body
GOALS
🔸 Master “Sweet Spot Push up”
🔸 Applying all Push up principles
LEVEL 2 – NOTICE THE CHANGE!
🔸 Understanding the Push up principles so there isn’t need for more Tutorials
🔸 New exercises
🔸 Extra Triple set to practice
🔸 Level 1 exercises to go deeper
GOALS
🔸 Lower down slowly & with control maintaining all 5 principles
🔸 Improve the Sweet Spot push up ½ way
LEVEL 3 – FEEL THE POWER!
🔸 More challenging exercises and Triple sets
GOALS
🔸 Lift back up to modified plank in a straight line
🔸 Sweet Spot Push up is Final @ 90°
LEVEL 4 – YOU'VE GOT THIS!
🔸 Super strong workouts – SHORT & SWEET
FINAL GOALS
🔸 Full Chaturanga push up with hold
🔸 Master your first arm balance - CROW
🔸 Lifting back from the ground to a Full plank in a straight line
🔸 Notice the visible change in your body
OF THIS 12 WEEKS UPPER BODY STRENGTH & FLEXIBILITY PROGRAM
🔶 20 X TUTORIALS - Teaching you in detail important technique tips so you can activate correct muscle groups.
🔶 12 x POWER MOVES - Part of your Daily Mini Homework targeting the muscles you need to achieve your goals
🔶 21 x TRIPLE SETS - 3 Upper Body Strength & Mobililty exercises combined in 3 sets
🔶12 x POWER FLOW -12 min Yoga Flow incorporating the exercises from the program
🔶 12 x MINI WORKOUTS - CORE, GLUTES, LEGS or SHOULDERS - Making sure the rest of the body doesn’t get left behind!
🔶 24 x MAIN WORKOUT - Putting all above into 2 x 30 - 40 min long workouts.
🔶 6 X FREE BONUSES - 3 x Upper body mobility flows, 1x Hamstring & Calf routine, 1 x Full Body Flow & 1 x 45min Total Body Workout
🔶 ONLINE 1to1 - 1/2h 60% OFF - £10 - I will check on your technique with the excercises and give you more tips.
YOU WILL ENJOY THESE BONUSES OFFERING YOU A VARIATY OF SESSIONS FROM FLOWS & STRETCHES TO A COMLETE WORKOUT
🔶 YOU WILL GET WITH THIS PROGRAM 🔶
WITH INCREDIBLE EXPERIENCE
👉 I have been in the fitness industry for 15 years as a PT helping my clients to achieve their goals and working with new mums to get their fitness back and restoring their core.
👉 In Pilates I have been teaching my unique inner core technique combining it with a flow of creative moves to improve the strength and flexibility.
👉 As a Yoga instructor I have discovered the power of building my own upper body strength learning first Chaturanga "correct" technique, giving me the foundation for arm balances.
HERE IS HOW IT WAS BORN
🔸 I started to teach Chaturanga principles to my clients, noticing how challenging it was for them especially
”The power of shifting forward”.
🔸 Scapula push ups was the first exercise I introduced to them realising how much strength & mobility people miss in their upper back.
🔸 It led me to think of new ways to improve it. I took basic Yoga poses and created varieties to target the new muscles and increase the flexibility.
Feedback from clients
🔹 I can turn my head back with ease in the car.
🔹 I woke up next morning noticing the tension in my neck has gone.
🔹 After 2-hour journey in the car, there was no expected tight neck and shoulders.
🔹 I feel stronger to lift my disabled brother, when I am caring for him.
🔹 When I walked around the shop next day, I was mindful of better posture.
🔹 My wrist pain and flexibility is better now when I do weight baring exercises.
🔹 I enjoy noticing stronger core and new muscles in my arms and shoulders.
🔹 I don’t usually ache after a gym class. I enjoy the ache in my upper body, after doing the classes from the program.
Positive benefits you gain, will give you aspect of your mind and body something to take away and develop during this course, and long after!
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