https://www.spreaker.com/podcast/nicky-s-guided-pilates-class--4269956enFitnessCopyright Nicky Barfoothttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/073b310133197e4c049b3f291dda63d9.jpghttps://www.spreaker.com/podcast/nicky-s-guided-pilates-class--4269956Wed, 01 Jun 2022 12:25:03 +0000Nicky BarfootNicky Barfootfeeds@spreaker.comGuided Pilates class for my existing face to face class members. You will need to know the names of the exercises and how to perform them in order to follow. All participation is at your own risk. The sessions are mat based and do not require...falseepisodichttps://www.spreaker.com/episode/class-48--48656973* good standing and shoulder shrugs
* step back lunge
* bow and arrow
* table top leg and arm
* high kneeling side reach
* Full table top
* high kneeling curl down
* threading the needle
* 1 min plank
* press down to diamond press
* torpedo
* quad stretch
* star legs
* diamond press with salutes and star legs
* side twist prep
* rocking up to sitting
* spine curl
* side twist prep
* 100s with lower/lift legs
* roll ups/backs finish sitting
* rolling like a ball
* series of 5
* cobra
* press ups to finish up
* open leg rocker prep
* seated row
* saw]]>https://api.spreaker.com/episode/48656973Wed, 09 Feb 2022 13:57:58 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. * good standing and shoulder...* good standing and shoulder shrugs
* step back lunge
* bow and arrow
* table top leg and arm
* high kneeling side reach
* Full table top
* high kneeling curl down
* threading the needle
* 1 min plank
* press down to diamond press
* torpedo
* quad stretch
* star legs
* diamond press with salutes and star legs
* side twist prep
* rocking up to sitting
* spine curl
* side twist prep
* 100s with lower/lift legs
* roll ups/backs finish sitting
* rolling like a ball
* series of 5
* cobra
* press ups to finish up
* open leg rocker prep
* seated row
* saw]]>3062falsefullhttps://www.spreaker.com/episode/class-37--48265626https://api.spreaker.com/episode/48265626Wed, 12 Jan 2022 14:34:20 +0000Nicky Barfoot3109falsefullhttps://www.spreaker.com/episode/class-64--47369435By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* side bend with rotation
* squat with heel lift
* cat and upper back extension
* bow and arrow
* runners lunge
* 100s
* roll ups/backs
* roll overs/pelvic clocks
* hip circles
* rolling like a ball
* series of 5
* spine stretch forward
* open leg rocker prep and proper
* saw
* spine curl
* classical waist twist
* cobra to swan dive prep
* single leg kick
* double leg kick
* side leg series x 2
* neck pull (hip rolls alternative)
* shoulder stand scissors then bicycle
* bridge
* side twist]]]]]]]]>https://api.spreaker.com/episode/47369435Mon, 08 Nov 2021 08:55:12 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* side bend with rotation
* squat with heel lift
* cat and upper back extension
* bow and arrow
* runners lunge
* 100s
* roll ups/backs
* roll overs/pelvic clocks
* hip circles
* rolling like a ball
* series of 5
* spine stretch forward
* open leg rocker prep and proper
* saw
* spine curl
* classical waist twist
* cobra to swan dive prep
* single leg kick
* double leg kick
* side leg series x 2
* neck pull (hip rolls alternative)
* shoulder stand scissors then bicycle
* bridge
* side twist]]]]]]]]>3233falsefullhttps://www.spreaker.com/episode/class-63--47024895By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* side bending
* bow and arrow
* single leg mountain balance
* plank to down dog
* quad stretch
* oyster series (1 side)
* single and double knee fold
* rocking up to sitting
* spine curl with leg extensions
* oyster series (other side)
* 100s
* single leg circles
* roll ups/backs
* waist twist
* open leg rocker prep and proper
* teaser down
* roll overs or pelvic clocks
* star legs then swimming
* press ups
* rest position
* 4 point kneeling upper back extension
* runners lunge
* saw]]>https://api.spreaker.com/episode/47024895Mon, 18 Oct 2021 07:38:56 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* side bending
* bow and arrow
* single leg mountain balance
* plank to down dog
* quad stretch
* oyster series (1 side)
* single and double knee fold
* rocking up to sitting
* spine curl with leg extensions
* oyster series (other side)
* 100s
* single leg circles
* roll ups/backs
* waist twist
* open leg rocker prep and proper
* teaser down
* roll overs or pelvic clocks
* star legs then swimming
* press ups
* rest position
* 4 point kneeling upper back extension
* runners lunge
* saw]]>3051falsefullhttps://www.spreaker.com/episode/class-62--46702509By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* cat and upper back extension in 4 point kneeling
* high kneeling and knee stretches
* Plank to down dog, back to plank
* down dog, straighten R leg, bend knee, pull through to runners lunge
* plank to down dog
* down dog, straighten L leg, bend knee, pull through to runners lunge
* plank to down dog to plank to upwards facing dog or cobra if preferred
* plank to down dog
* bow and arrow
Repeat above sequence
* side twist prep
* relaxation position and rocking up to sitting
* spine curl then with leg extension
* side twist prep
* 100s
* reverse curls
* roll overs/clocks
* teaser up to open leg rocker then teaser down
* roll ups/backs
* seated waist twist then figure 8 stretch and windscreen wipers
* series of 5
* cobra
* press ups
* Saw]]>https://api.spreaker.com/episode/46702509Mon, 27 Sep 2021 05:42:18 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* cat and upper back extension in 4 point kneeling
* high kneeling and knee stretches
* Plank to down dog, back to plank
* down dog, straighten R leg, bend knee, pull through to runners lunge
* plank to down dog
* down dog, straighten L leg, bend knee, pull through to runners lunge
* plank to down dog to plank to upwards facing dog or cobra if preferred
* plank to down dog
* bow and arrow
Repeat above sequence
* side twist prep
* relaxation position and rocking up to sitting
* spine curl then with leg extension
* side twist prep
* 100s
* reverse curls
* roll overs/clocks
* teaser up to open leg rocker then teaser down
* roll ups/backs
* seated waist twist then figure 8 stretch and windscreen wipers
* series of 5
* cobra
* press ups
* Saw]]>2700falsefullhttps://www.spreaker.com/episode/class-61--46393810By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* walking on the spot
* Kung fu hams stretch combined with sidebend and rotation
* cat/bow and arrow combination
* runners lunge and hams stretch
* shoulder tap plank/press ups/down dog flow
* stay in down dog and pedal
* quad stretch to rocking prep
* oyster/charleston and oyster 3
* diamond press with hands to forehead
* oyster/chareston and oyster 3
* flexion rocking
* spine curl
* 100s into reverse crunches
* roll overs (or pelvic clocks)
* teaser up to open leg rocker
* teaser down to relaxation position
* cobra
* press ups
* leopard crawl forward and back
* saw]]>https://api.spreaker.com/episode/46393810Mon, 06 Sep 2021 06:34:21 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* walking on the spot
* Kung fu hams stretch combined with sidebend and rotation
* cat/bow and arrow combination
* runners lunge and hams stretch
* shoulder tap plank/press ups/down dog flow
* stay in down dog and pedal
* quad stretch to rocking prep
* oyster/charleston and oyster 3
* diamond press with hands to forehead
* oyster/chareston and oyster 3
* flexion rocking
* spine curl
* 100s into reverse crunches
* roll overs (or pelvic clocks)
* teaser up to open leg rocker
* teaser down to relaxation position
* cobra
* press ups
* leopard crawl forward and back
* saw]]>3231falsefullhttps://www.spreaker.com/episode/class-60--46110295By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* standing side reach with rotation
* active hamstrings stretch (kung fu)
* cat/extension alternating
* kneeling bow and arrow
* runners lunge and hams stretch
* table top superman
* plank touching opposite shoulder
* 15 secs press down
* quad stretch into position for rocking
* diamond press and salute
* rocking up to sitting
* spine curl
* hip rolls
* roll overs/pelvic clocks
* seated side reach with extension
* open leg rocker
* series of 5
* cobra
* press ups
* side ways leopard crawl
* saw]]>https://api.spreaker.com/episode/46110295Mon, 16 Aug 2021 06:03:03 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* standing side reach with rotation
* active hamstrings stretch (kung fu)
* cat/extension alternating
* kneeling bow and arrow
* runners lunge and hams stretch
* table top superman
* plank touching opposite shoulder
* 15 secs press down
* quad stretch into position for rocking
* diamond press and salute
* rocking up to sitting
* spine curl
* hip rolls
* roll overs/pelvic clocks
* seated side reach with extension
* open leg rocker
* series of 5
* cobra
* press ups
* side ways leopard crawl
* saw]]>2941falsefullhttps://www.spreaker.com/episode/class-59--45841820By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* standing curl down
* standing runners lunge, circles then hamstring stretch
* kneeling side reach
* cat then move it
* bow and arrow high kneeling
* threading the needle
* rest position
* down dog with pedalling feet
* 30 sec plank
* press down to diamond press
* torpedo
* pelvic clocks
* torpedo
* leopard crawl
* rocking up to sitting
* roll ups
* rolling like a ball
* open leg rocker prep
* open leg rocker
* roll overs
* roll up to ball, to roll back
* roll up to roll over to roll back
* roll up to roll over to open leg rocker to roll back
* cobra
* press ups
* saw]]>https://api.spreaker.com/episode/45841820Mon, 26 Jul 2021 07:32:20 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* standing curl down
* standing runners lunge, circles then hamstring stretch
* kneeling side reach
* cat then move it
* bow and arrow high kneeling
* threading the needle
* rest position
* down dog with pedalling feet
* 30 sec plank
* press down to diamond press
* torpedo
* pelvic clocks
* torpedo
* leopard crawl
* rocking up to sitting
* roll ups
* rolling like a ball
* open leg rocker prep
* open leg rocker
* roll overs
* roll up to ball, to roll back
* roll up to roll over to roll back
* roll up to roll over to open leg rocker to roll back
* cobra
* press ups
* saw]]>3168falsefullhttps://www.spreaker.com/episode/foam-roller--45744316By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* foam roller massage of ITBs, quads, hams, calf
* Thoracic spine massage
* Arm opening stability
* Knee drops
* knee folds
* spine curl
* curl ups
* roll ups
* cobra]]>https://api.spreaker.com/episode/45744316Sun, 18 Jul 2021 12:11:06 +0000Nicky BarfootFor this workout you will need a foam roller long enough to lie down on (15 by 90cm). As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* foam roller massage of ITBs, quads, hams, calf
* Thoracic spine massage
* Arm opening stability
* Knee drops
* knee folds
* spine curl
* curl ups
* roll ups
* cobra]]>1972falsefullhttps://www.spreaker.com/episode/class-58--45576127By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
*Walking on the spot
*Side bend with rotation
*hip hinge to up on toes to 3 sets of jumps
*cat/extension/move it
*bow and arrow
*baby crawling
*quad stretch
*leopard crawl
*torpedo
*dart
*torpedo
*pelvic clocks with lengthening leg lever
*rocking up to sitting
*spine curl then with leg extensions
*100s with lower/lift legs
*roll ups to ball to roll back
*open leg rocker prep to proper to teaser
*roll overs or hip rolls
*cobra
*star legs then hip circles
*full star
*press ups
*down dog
*saw]]>https://api.spreaker.com/episode/45576127Mon, 05 Jul 2021 06:48:41 +0000Nicky BarfootDO NOT ATTEMPT THE JUMPING EXERCISE IF YOU ARE OSTEOPOROTIC. As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
*Walking on the spot
*Side bend with rotation
*hip hinge to up on toes to 3 sets of jumps
*cat/extension/move it
*bow and arrow
*baby crawling
*quad stretch
*leopard crawl
*torpedo
*dart
*torpedo
*pelvic clocks with lengthening leg lever
*rocking up to sitting
*spine curl then with leg extensions
*100s with lower/lift legs
*roll ups to ball to roll back
*open leg rocker prep to proper to teaser
*roll overs or hip rolls
*cobra
*star legs then hip circles
*full star
*press ups
*down dog
*saw]]>3059falsefullhttps://www.spreaker.com/episode/class-57--45382412By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* step back lunge
* side reach
* upper back extension
* standing hip hinges into a jump (don't progress to jump if osteoporotic)
* 4 point kneeling cat then move it
* bow and arrow
* 4 point kneeling upper back extension then move it
* knee stretches
* table top and threading needle
* crawling
* oyster/side twist prep
* single knee fold, double knee fold, dead bugs
* curl up to double knee fold
* oyster/side twist prep
* seated waist twist
* rocking up to sitting
* spine curl then with leg extensions
* hip rolls with opp arm opening
* 100s
* roll ups, rolling like a ball combo
* roll overs or clocks
* cobra
* press ups
* saw]]>https://api.spreaker.com/episode/45382412Mon, 21 Jun 2021 08:07:42 +0000Nicky BarfootDO NOT ATTEMPT THE JUMPING EXERCISE IF YOU ARE OSTEOPOROTIC. As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* step back lunge
* side reach
* upper back extension
* standing hip hinges into a jump (don't progress to jump if osteoporotic)
* 4 point kneeling cat then move it
* bow and arrow
* 4 point kneeling upper back extension then move it
* knee stretches
* table top and threading needle
* crawling
* oyster/side twist prep
* single knee fold, double knee fold, dead bugs
* curl up to double knee fold
* oyster/side twist prep
* seated waist twist
* rocking up to sitting
* spine curl then with leg extensions
* hip rolls with opp arm opening
* 100s
* roll ups, rolling like a ball combo
* roll overs or clocks
* cobra
* press ups
* saw]]>3291falsefullhttps://www.spreaker.com/episode/class-56--45195701By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* Seated studio stretches - groin and hamstrings
* Open leg rocker prep
* rowing
* threading the needle
* bow and arrow
* side reach in high kneeling
* Moving cat with flexion/extension
* Press down to quad stretch
* full star
* torpedo
* rocking up to sitting
* torpedo
* press up/plank/down dog
* spine curl with leg extensions on last 4
* 100s
* roll ups/roll back/ball sequence
* wiast twist seated
* roll overs/pelvic clocks
* classical side leg series
* classical side leg series
* cobra
* press up
* Saw]]>https://api.spreaker.com/episode/45195701Mon, 07 Jun 2021 07:00:16 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* Seated studio stretches - groin and hamstrings
* Open leg rocker prep
* rowing
* threading the needle
* bow and arrow
* side reach in high kneeling
* Moving cat with flexion/extension
* Press down to quad stretch
* full star
* torpedo
* rocking up to sitting
* torpedo
* press up/plank/down dog
* spine curl with leg extensions on last 4
* 100s
* roll ups/roll back/ball sequence
* wiast twist seated
* roll overs/pelvic clocks
* classical side leg series
* classical side leg series
* cobra
* press up
* Saw]]>2855falsefullhttps://www.spreaker.com/episode/class-55--45107418By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* side bend with rotation
* around the world in standing
* standing 1 leg balance
* cat then upper back extension
* bow and arrow kneeling
* moving cat/extension combo
* knee stretches
* table top and superman
* plank
* quad stretch
* dart
* torpedo
* star legs
* torpedo
* rocking up to sitting
* spine curl
* 100s
* rollup/back
* roll overs/pelvic clocks
* cobra
* press up/plank/down dog
* saw]]>https://api.spreaker.com/episode/45107418Mon, 31 May 2021 12:06:23 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* side bend with rotation
* around the world in standing
* standing 1 leg balance
* cat then upper back extension
* bow and arrow kneeling
* moving cat/extension combo
* knee stretches
* table top and superman
* plank
* quad stretch
* dart
* torpedo
* star legs
* torpedo
* rocking up to sitting
* spine curl
* 100s
* rollup/back
* roll overs/pelvic clocks
* cobra
* press up/plank/down dog
* saw]]>2550falsefullhttps://www.spreaker.com/episode/class-54--44865734By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* back step lunge
* standing around the world
* moving cat then moving 4 point kneeling diamond press
* side reach in high kneeling
* table top
* bow and arrow, 2 sets changing the breathing
* plank with alternating foot lift
* press down to quad stretch
* diamond press
* classical side twist
* rowing
* classical side twist
* pelvic clocks
* hip rolls with arms over chest and increasing lever
* rocking up to sitting
* spine curl with arms
* 100s into double leg lowers
* roll ups, part roll back, rolling like a ball, roll down combo
* open leg rocker prep
* star then swimming
* heel beats
* classical side leg inside thighs, side passe, circles
* cobra
* roll overs/ curl up to single knee fold
* press up to down dog
* saw]]>https://api.spreaker.com/episode/44865734Mon, 17 May 2021 06:53:54 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* back step lunge
* standing around the world
* moving cat then moving 4 point kneeling diamond press
* side reach in high kneeling
* table top
* bow and arrow, 2 sets changing the breathing
* plank with alternating foot lift
* press down to quad stretch
* diamond press
* classical side twist
* rowing
* classical side twist
* pelvic clocks
* hip rolls with arms over chest and increasing lever
* rocking up to sitting
* spine curl with arms
* 100s into double leg lowers
* roll ups, part roll back, rolling like a ball, roll down combo
* open leg rocker prep
* star then swimming
* heel beats
* classical side leg inside thighs, side passe, circles
* cobra
* roll overs/ curl up to single knee fold
* press up to down dog
* saw]]>2947falsefullhttps://www.spreaker.com/episode/class-53--44730509By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* dumb waiter
* round the world in standing
* heel raises, head turn on last 2
* calf stretch
* combined cat and threading the needle
* individual knee stretches
* 1 min plank
* diamond press with salute on last 4
* classical side twist
* quad stretch
* rocking up to sitting
* spine curl
* 100s with lower and lift legs
* into criss cross
* roll overs/pelvic clocks
* roll ups/part roll back/rolling like a ball/roll down
* cobra
* star legs then hip circles
* full star with swimming on last 2
* press ups
* saw]]>https://api.spreaker.com/episode/44730509Mon, 10 May 2021 06:56:18 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* good standing
* dumb waiter
* round the world in standing
* heel raises, head turn on last 2
* calf stretch
* combined cat and threading the needle
* individual knee stretches
* 1 min plank
* diamond press with salute on last 4
* classical side twist
* quad stretch
* rocking up to sitting
* spine curl
* 100s with lower and lift legs
* into criss cross
* roll overs/pelvic clocks
* roll ups/part roll back/rolling like a ball/roll down
* cobra
* star legs then hip circles
* full star with swimming on last 2
* press ups
* saw]]>2913falsefullhttps://www.spreaker.com/episode/class-52--44602966By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* toe movement and foot massage
* nodding donkey 1 leg balance
* side bend with bow and arrow
* studio stretch - C curve then hams stretch
* corpse pose - compass then pelvic clocks
* curl ups around the world
* hip rolls
* double knee folds
* rocking up to sitting x 3
* spine curl with knee extension on last 4
* oyster/charleston 1 then oyster 3
* quad stretch
* diamond press
* oyster/charleston 1 then oyster 3
* 100s
* roll ups/backs
* rolling like a ball
* series of 5
* cobra
* press ups
* saw]]>https://api.spreaker.com/episode/44602966Mon, 03 May 2021 07:22:56 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* toe movement and foot massage
* nodding donkey 1 leg balance
* side bend with bow and arrow
* studio stretch - C curve then hams stretch
* corpse pose - compass then pelvic clocks
* curl ups around the world
* hip rolls
* double knee folds
* rocking up to sitting x 3
* spine curl with knee extension on last 4
* oyster/charleston 1 then oyster 3
* quad stretch
* diamond press
* oyster/charleston 1 then oyster 3
* 100s
* roll ups/backs
* rolling like a ball
* series of 5
* cobra
* press ups
* saw]]>3247falsefullhttps://www.spreaker.com/episode/class-51--44486756By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* toe movement and foot massage
* nodding donkey 1 leg balance
* shoulder drops
* side bend with rotation
* 4 point kneeling table top with threading the needle
* bow and arrow high kneeling
* kneeling diamond press and curl down
* cat and move it
* 1 min plank then press down
* quad stretch
* diamond press
* star
* robot swimming
* oyster and side twist prep combo
* open leg rocker prep
* rolling like a ball
* series of 5
* spine curl
* rollovers with arms on floor above head/ pelvic clocks alternative
* press ups
* saw
(if time then you could add on 100s, roll ups/backs and a glut stretch)]]>https://api.spreaker.com/episode/44486756Mon, 26 Apr 2021 08:18:09 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* toe movement and foot massage
* nodding donkey 1 leg balance
* shoulder drops
* side bend with rotation
* 4 point kneeling table top with threading the needle
* bow and arrow high kneeling
* kneeling diamond press and curl down
* cat and move it
* 1 min plank then press down
* quad stretch
* diamond press
* star
* robot swimming
* oyster and side twist prep combo
* open leg rocker prep
* rolling like a ball
* series of 5
* spine curl
* rollovers with arms on floor above head/ pelvic clocks alternative
* press ups
* saw
(if time then you could add on 100s, roll ups/backs and a glut stretch)]]>2691falsefullhttps://www.spreaker.com/episode/class-50--44387438By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* standing back step lunge
* heel raises
* side reach
* table top foot, then arm then foot then arm
* kneeling bow and arrow
* deconstructed table top
* relaxation position and pelvic clocks
* curl up to knee drop
* rocking up to sitting
* spine curl with marching feet on last two
* hip rolls in double knee fold
* 100s (lift and lower legs)
* roll ups
* rolling like a ball
* series of 5
* roll overs
* oyster leg and side twist prep combo
* diamond press
* oyster leg and side twist prep combo
* cobra
Suggested add ons if time: quad stretch; press up/plank/down dog; threading the needle; cat; saw]]>https://api.spreaker.com/episode/44387438Mon, 19 Apr 2021 07:34:20 +0000Nicky BarfootAs with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these...By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
* standing back step lunge
* heel raises
* side reach
* table top foot, then arm then foot then arm
* kneeling bow and arrow
* deconstructed table top
* relaxation position and pelvic clocks
* curl up to knee drop
* rocking up to sitting
* spine curl with marching feet on last two
* hip rolls in double knee fold
* 100s (lift and lower legs)
* roll ups
* rolling like a ball
* series of 5
* roll overs
* oyster leg and side twist prep combo
* diamond press
* oyster leg and side twist prep combo
* cobra
Suggested add ons if time: quad stretch; press up/plank/down dog; threading the needle; cat; saw]]>2333falsefullhttps://www.spreaker.com/episode/class-35--43227874https://api.spreaker.com/episode/43227874Mon, 01 Feb 2021 14:17:32 +0000Nicky Barfoot2793falsefull