Plan 1:

https://youtu.be/h9pXjVZ4-SI

Set Up:

Wunda Chair - Springs 3311

Tower - Arm springs at Top 1 PTB Middle 3, Leg springs Bottom 3

Props -

WC:

• Bridging 

• Add Hamstring pull

• Hamstring stretch

• Core warm up legs resting on pedal

• FW 

• Calf raises double x 10 single x 5

• Pikes (kneeling first if beginner class)

• Step Ups , pulses (can add mountain climber or other variations)

• Quad stretch

Tower:

• Chest expansion + head turn

• Hinge forward triceps + straight arm pulse

• Walk back squats and bicep curls

• Reverse lunge lunge single arm chest press, add rotation single arm hug tree x 8 of each

• PTB core work

• Leg springs

• PTB hamstring stretch and around the world +side reach, saw

• Option to do kneeling mermaid

Plan 2:

Set Up:

Tower - Roll down bar top 2(inter) top 1 (beg) , leg springs bottom 3

Wunda Chair 44 - pedals facing curtain

Tower:

• Roll backs

• Add rows x 6 - 8 repeat 4 times

• QL stretch - hold for 5 - 10 breaths

• Bridging - pelvic curls, hip dips, circles

• Leg springs

• Kneeling  chest expansion ,  triceps

• Kneeling thigh stretch 

WC:

• Standing roll down

• Sl pedal press flat foot x 8, calf raise x 8 (option to do combo )

• Soleus press (omit if running out of time)

• Swan variation (option to do SA press op arm to side)

• Spring change 4411

  ( Int / Adv) side step ups and side pikes

  (Beg / Int)  front step ups and front pike

• Stretch

Plan 3:

Set Up:

Wunda Chair - 2222

Tower - leg springs top 1

Props -

WC:

• FW heels x 20, single leg x 10 repeat ball of foot

• Tricep dips

• Tendon stretch prep

• Tendon stretch

• FW (second set) wide vs x20 pulses x 10, pigeon toe pulses x 20

• Quad stretch

Tower:

• Bridging ptb - straight legs x 8, 4 sets of straight leg lift, 4 sets of devlope + toe tap

• PTB push through stretch + around the world (twist)

• ABS top loaded PTB - legs down, legs table top, sl stretch on way down, hold sl stretches, oblique

• SL adductors - straight leg lower, bottom leg lift, combo, frog

• Roll onto back adductor stretch foot strap still on

• Other side

• Lunge+ SA row, just rows in lunge, pulse legs, repeat set with bicep curl

• Arabesque straight arm tricep, leg pulse

• Turn to side hold handle with both arms rotate, add step out

• Roll backs with handles 

• Back to chair pigeon stretch

Plan 4:

Set Up:

Wunda Chair - Split Pedal Springs 1111

Tower -

Props -

WC:

• Bridging 

• SL Hs curl x 8 right leg

• SL bridge x 8 right leg

• Opp side

• Hamstring stretch

Tower:

Tower 

FW SL heels x 10 - add opp leg lift x10, toes x 10 - add opp leg lift x 10, calf raise

Sl monkey 

Other side

Little V double leg monkey

Bottom loaded abs 1G

Arm Springs

Standing side glute little loop

WC (go back to wc)

• Pigeon stretch

• SL lunge position (use pedal dowel for balance) - pull pedal to floor x 8, add split squat x 8, just split squats

• Prone diamond press (prep)

• Hands on pedal extension

• Cat cow

Plan 5:

Set Up:

Mat folded up

WC - 3131 pedal facing towers

Tower - safety strap on (loop6)  bottom loaded 2 green arm springs middle top

WC:

• FW

• Dip prep - option for full dip 4 x sets of 5

• Side step ups 3333 beg or 3232 Int / adv

** Change springs 111

• Roll backs feet on ballet barre

• Side overs

• Swan

Tower:

• Sl glutes mat

• Sl press heel, toe calf raise - hip opener

• Other side

• Monkey

• Glute stretch

• Standing arms - lunge position chest press, sa lift  lower, hug a tree (mat width) circles

• Other side

Plan 6:

Set Up:

WC - 2222

Tower - Arm springs top 1, PTB middle 3, leg springs bottom 3

WC:

• FW

• Quad stretch

  **Spring change to 22

• Quadruped SA press - advance to full plank + add mountain climber

• Other side

  ** Move chairs close to barre so they can hold if they need

• Lunge series (same as week 4 without split pedal) - pull pedal to floor x 8, add split squat x 8, just split squats x8

Tower:

• Chest expansion + head turn

• Hinge forward triceps + straight arm pulse

• Walk back - squats and bicep curls

• Lunge facing away from towers, single arm chest press x8, add rotation x8, single arm hug tree x 8

  ** attach 2 green top loaded to PTB

• PTB core work

• Double leg springs

• PTB hamstring stretch + side reach

• Option for kneeling mermaid if time

Plan 7:

Set Up:

Box

WC - 3232 split pedal

Tower - PTB (5th hole setting) 2Green

Tower:

PTB (5th hole setting) 2 G + box 

• Roll downs

• Squats dbl leg x 10, squat + heel raise x 10, just heel raise

• Squats sngl x 5 each leg x 2 sets

Standing on box Arabesque glutes + leg spring big loop

• 8 straight leg sweep, 8 bend press, 8 combo

  remove springs on ptb

• Glute stretch

• Roll backs + arm springs + variations

• Prone Shoulder shrugs PTB

• Prone extension

• Cat cow

• 4pt triceps

• Tricep stretch

• Side - double leg lift

WC:

3232

- Mermaid - split pedal so not too heavy

- Side step ups - pole back in

- Dips

- Other side step ups

- Stretch

Tower:

Standing on box Arabesque glutes + leg spring big loop

• 8 straight leg sweep, 8 bend press, 8 combo

  **remove springs

• Glute stretch

• Prone Shoulder shrugs 

• Prone extension

• Cat cow

• 4pt triceps

Plan 8:

Set Up:

Box

WC - 2222

Tower -

WC:

FW 2222

Standing split pedal sl press + rotation 1111

Seated Triceps 1111

Tower:

Seated on box arm springs

Roll backs

Rows + rotation

** move box just under bar

Cat cow

Sl glutes

Glute stretch

Abs + leg spring curl up- bend press, lift lower

Other side

**Box all the way in

Lat pull

Rotator

Swan

WC:

Washerwoman 2

Plan 9:

Catherine Teaching: https://www.youtube.com/watch?v=kkm8Cjub4Jg

Sydney Teaching: https://www.youtube.com/watch?v=5P-C9nAA2V4

Set Up:

WC:

(3,3) or (2,2 for shorter people)

Tower:

Leg springs middle 3

Arm springs bottom 3

Roll down bar top 3

WC:

Seated lat press

Single Arm Lat press

Seated spine stretch + tx extension

Hs curl - lift lower pedal, single leg lift, single leg hs curl

HS stretch

** remove pole 

4pt SA pedal press, adv to full plank, add mountain climber

Child pose stretch

**3232  put pole back in

Squats for prep on seat of chair

Standing parallel side lunge, pulse, scooter

Pigeon Stretch

Tower:

** move chairs

Set 1: Side support - arm lower, forward back

Set 2: Side support add hip lift into half plank to advance

Supine arm circles - (add leg extension variations for int adv class)

Single leg springs - lift lower, bend press bicycle

Other side

Double leg springs - Magician, circles etc

PTB hs stretch no springs

Roll backs feet hooked under strap

One leg TT add oblique twist

Side lift Wood bar

Wood bar ql stretch

Plan 10:

Set Up:

WC: 1111

Tower:

Roll down bar (top 1)

Leg springs( middle 1)

Tower:

• Bridging bar behind knees

• Curl ups legs extended to ceiling press down on bar (hundreds prep)

• Roll overs (intermediate class)

• Seated lat press x 8

• Supine row x 8

• Roll backs combining seated lat press and row

• Sl adductor series, ( lift lower top leg, add bottom leg, combo) adductor stretch

• Standing inside spring lunge position chest press x 8 lat press x 8 triceps x 8

• Down dog into 4pt  knee hover flow

• 4pt point wide pushup intro tricep

• Other leg forward to repeat chest press

• Repeat down dog series

WC:

Chair 1111 single leg press + rotation variation + soleus

Washer woman

Swan

**Change springs 2323/3333

Lunges + adding balance challenge, tricep dip

Second side

Quad stretch

Plan 11:

Set Up:

Yoga Block

WC - 222 Chairs facing to curtains

Tower -

Roll down Bar top 1

FIS bottom 3

Arm springs bottom 2

WC:

Seated FW - heels dbl, heels single

Toes dbl - toes single

** Can sit on yoga block for triceps

Tricep press - leg pull back - leg lift - stretch forward

** Spring change 22

Innerthigh pull down shin on paddle press

• Add bottom leg lift

• Combo of together

4pt single arm press - advance to plank - mountain climber alt leg lift

(Ab work holding onto pole: TT, dbl lower, jackknife, roll over)

Tower:

Bridging- breathing bar to thighs

Rowing

FIS bottom top:

SLS: bend and stretch

• Second leg

• CL

• Second leg w/ oblique twist

• Hamstring stretch

• Supine HIS arm

• Chest lifts

• Roll down bar - Prone extension

• Cat

• Thigh stretch

WC:

Advanced class Ab work holding onto dowel: TT, dbl lower, jackknife, roll over

Plan 12:

https://youtu.be/lpansriXwbs

https://youtube.com/shorts/SIdQz4TPeds?feature=share

Set Up:

Yoga Block

WC -

Poles out

1111

Tower

WC:

Warm up - wide stance Roll down, side lunge hip opening warm up

Straddle FW heel and toes 1111 yoga block under supporting foot

4pt glutes on chair

4pt press on ball of foot

4pt calf raise

High kneel press + thoracic rotation

Prone on top of chair extension + single arm float (forward or side)

Washerwoman

Other side

Curl ups chair + obliques

Tower:

Standing Triceps - straight arms, bend, pulse

Face clinical room - wide stance, mini hug tree, oblique twist, step to edge of mat bicep curls, second set add opp leg balance

Other side

Roll backs + arm springs add Sl lift

FIS -  

PTB push through stretch

Plan 13:

https://youtu.be/DZwu7fHkigo

Set Up:

Props:

Box + FR

WC - 222 Box infront of ballet barre with seat of chair against box

Tower - Roll down bar top (unattach bar for first series)

• Leg springs Middle bottom

WC:

FR Core work 

- curl ups feet on ground

- Feet on pedal one hand on mat - curl up + straight leg lift x 8

- Maintain chest lift - just leg lifts

- Opp side

FR Bridging 

• Imp

• Pelvic Curls

• Option to march (int /advanced)

1. Wood Bar

• Protraction / retraction

• Overhead arcs

• Pec stretch

Tower:

Wood Bar Tower

• Plies

• Pulses x 8

• Combo x 4 plie + 3 pulses

• Heel lifts

• Combo x 4 plie x 3 heel lifts

• Walk closer to tower Chariots

• Water wheel standing both ways

• Same series with back to towee

  Supine FR

• Psoas stretch

• Dbl toe taps, straight legs / any other lower ab work

• FIS + roller still under pelvis - adductors

  WC:

• Backwards soleus press

• Knee lift

• Forward lunge

• Combo

• Other side

• Seated glute stretch

• Roll backs option for teaser variations 

• Mermaid (one knee on box)

• Change springs 3232

• Tricep dip prep (bottom on pedal feet on floor)

• Add FR under feet 

• Option SL lift

Plan 14:

https://www.youtube.com/watch?v=AODL1osIhjc

Set Up:

Props:

FR

WC - Up against tower, no handles in 2222

Tower - 2 green springs top bar

• Arm springs top, top setting.

• Leg Springs bottom 3

Class Plan:

• FW WC 

• Fr Quads

• Supine FR - arms on dowel shoulder shrugs pedal

• Keep arms on dowel Fr Core work - up up down down, double leg toe taps, option for leg lowers

• Bridging supine on roller feet on pedal

• Add HS curl at top of bridge

• Keep hips on FR SL hs curl 

• Standing behind chair PTB hs stretch foot on chair - flex push through point come up, straight leg + ITB 

• Side standing press + fr on working side for balance 

• Add FR arm lift add push pedal down

• Add rotation as pedal lifts

• Spring change to 3131 or 3232 

• Step ups holding PTB
  Half way up add heel raise and lower

• Mountain climber 

• Wc + arm springs

• Kneeling on one knee

- just bicep curls

- Rows

- 4pt straight arm pull

- Balance challenge opp leg lift

- Can add arm pulse

• Side pikes

Other side

Spread Eagle

• If time spare supine leg springs

PLAN 15:

https://youtu.be/iF8dr23wHUg

Set Up:

Booty Band

WC - infront of tower pedals facing curtains 4141

Tower - 2 green springs top bar

• Arm springs bottom top setting

• Leg springs middle bottom section

Class Plan:

• PTB Kneeling roll down x 4

• Add rotation x 4 each side t

• Holding PTB

• Squats on seat of chair

• Circle leg around to arabesque x 8 - 10

• Toe taps x 8 - 10

• Pulses x 8 - 10

WC - Parallel side step down

• pulses

• Front step down

• Pulses

• Lower pedal down to ground calf raises

• Spin chair for other side

** remove 1 spring on 1,

• Pigeon 441 - put PTB down while clients stretching

• Prone swan prep + PTB w/o springs for beg / int

• Abs feet on PTB bar

** set arm spring up very top setting + Spin chair Pedal to mirrors

• Side over prep + arm spring

• Side overs

• Mermaid

** move chairs

• FIS - lift + lower, single leg lift keeping opp leg on ground, switch legs, single leg circle, switch legs, frogs

• Seated arms diamond legs, bicep curls, high rows, combo

• Roll backs arm springs

PLAN 16:

https://youtu.be/JScaiHf6HPg

WC  + FR + arm weights

4411 Beg or $$22

• FW + arm weights - heel + straight arm lift palms facing in, heel + rows palms facing in, pulses + hold arms up, toes + straight arm lift palms facing up, toes bicep curls, pulses + hold arms up, weights on knees foot + ankle, small V + overhead arms.

• FR on Chair Calf raises

• Pikes

• Remove wood bar change springs 1111

• Plank + row - turn to side plank

PTB + chi ball

• standing roll down ball between knees

• Parallel squats heels on ball, pulses, heel presses

• Repeat small v

• Standing Glutes ball behind knee - arabesque, leg lift, ball squeezes

• PTB down

Leg spring 

• standing adductors (option to hold FR for balance or if standing leg is taking over) - pull in, pulse, circles.

Arm spring 

• palif press

• Rotation

• Combination

• Reverse bicep curl in lunge

• Pec / shoulder stretch int / ext rotation 

Other side arm + leg springs

Hanging shoulder shrugs 

• Short people in front

• Tall people behind (hook up PTB out of way)

Can do glute + quad stretch of FR at end.

PLAN 17:

https://youtu.be/FSP9vbEwaOU

Props: Chi Ball, Knee pad

WC 

Seated 33

• Seated feet outside frame or cross legs - straight arm press, DA + SA

• C curve lift pedal, tx extension press pedal down

• Saw

• Frog press

• Pelvic lift

• Lift close knees open knees lower

• Standing roll down

• Add 33 or 22

• Calf raise, press up pyramid 1-8

PTB FW SL - turned out across the body, heels, toes x 20

Calf stretch

Remove spring bottom loaded abs + arm press

Sit Cross leg - bottom loaded tricep press, SA to advance

4pt - straight leg lift

4pt  ptb press on forearms - keep leg bent, lift and hold

Glute stretch ( remove safety strap)

PTB abs

Side plank prep position   side arm series, ceiling to hip, forward back, circles

Arm spring - toe taps single or double

PLAN 18:

Set Up:

Tower:

Arm springs yellow top 3

Leg springs bottom 3

Mats folded infront of tower
Knee pads

WC: 3131

• WC - FW 3131

• Pikes on arches

• Step ups + arm springs:( Int / Adv) (beginner just legs)

• Row - hold row and calf raise

1. Bicep curl - hold curl and step up

2. Tricep - Straight arm hold and mountain climber

3. Otherside

• Change springs 111

1. Extension prep feet ground

2. Full swan

3. Int / adv side over into teaser twist

Roll down bar short Y springs

• Kneeling Straight arm lat press

• Triceps

• Thigh stretch

• Combo

• Cat

• Waterwheel

• Into extension int/ adv

• Side over prep - add rotation on way up

• Kneeling side glutes

• Ql stretch roll down bar

• Bridging bar behind knees + overhead arms

• Teasers roll down bar

• Leg Springs

Plan 19:

https://youtu.be/EPPaHwuB0ow

https://youtu.be/gvtJXoiY2s4

Set up:

WC: 1111 or 2121 + LB infront of frame

Tower:

PTB second setting from bottom

G springs middle 3

Leg springs bottom 3

Safety strap attached to bottom of ptb

WC + Box springs 1111 or 2121

• Seated Shoulder shrugs

• Seated Tricep Press

• Lay down curl ups - feet on ground

• Oblique rotations

• Hold Wood Bar Toe Taps - single, double

• Roll overs, jack knife to advance

• Plank Prep hands on ground + feet on box - shift weight forward and back

• Advance to feet on pedal

• Prone extension - forearms on pedal

• Cat / cow

• **Remove wood bar + move boxes

Tower

PTB 1 Green spring top loaded

• Plies x 8, add side bend x 8, add flexion

• Pulses in plie, heels lifts as a challenge

• Other side

• Strap Around thigh bent leg hip extension, pulses, circles

• Bridging - hold safety strap in hand, single leg variations to advance

• Parakeet

• Seated push through stretch

• Full body integration - int/adv class

• Standing Roll down

• If time can add extra G spring for seated lat pull

Plan 20:

https://youtu.be/LxLZvQZoRhA

Set up:

WC: 11 facing tower with mat infront

Tower: Arm springs bottom setting

1. WC mat core

   • Chi Ball under thoracic curl ups

   • Add Hs curl

   • Teasers legs resting on pedal (no chi ball to advance)

2. Side lying glutes

   • Clams, oysters etc (working into external rotation)

   • Up on forearm frog press

3. Side plank hip dips - forearm and knees beginner option for toes intermediate

4. Kneeling mermaid

5. Repeat other side

   **ADD OTHER TWO 11 SPRINGS**

6. Seated split pedal FW holding dowel

   • Marches (keep one pedal on floor)

   • Add in lifting dowel as you lift pedal

   • Running with pedal halfway up

   • Repeat with rotation

7. Standing rotation

8. Ankle mobility - dorsi flex, plantar flex, combine

9. Pikes (adv add mountain climber variation)

10. Repeat Other side

11. Deep squats - holding arm springs - bottom on pedal

12. Seated arms rowing - narrow and wide

13. Rowing forward and back but add bicep curl instead of overhead reach

14. 4pt arms - chest press (set one) lateral opening (set two)

15. Arm stretches

Plan 21:

https://youtu.be/r6J2Vl1H0zY

Set up:

WC: 22

Tower:

PTB 1 G

Leg Springs Bottom 3

Arm Springs Bottom 1

Class Plan:

1. PTB roll downs

2. Plies Series

   • Second Plies x 8 -10

   • Hand behind head add side bend x 8-10

   • Release Bar Pulses in Plie

3. Leg spring around leg further away from tower

   • Short lunges x 8-10

   • Add knee opening x 8-10

   • Hold lunge - only knee openings

4. Pass Postion

   • Standing clam

   • Pulses

5. Can hold PTB for glute stretch

6. Kneeling turned out proposal position

   • Palif press

   • Add rotation

   • Just rotation

7. Side lying OR in 1/2 side plank arms

   • Lift lower

   • Mini circles

   • Tricep press

8. Side plank

9. Kneeling Mermaid WC

10. Repeat everything otherside

11. Seated back to chair for rowing prep

    • Legs extended in forward fold circle arms back to find pedal, tricep press to floor lift hips, circle arms off pedal and back to feet

12. Rowing

    • (same as last week)

    • + flat back with bicep curls

13. PTB Core ** instructor to change WC springs to 3131**

    • Feet on wall in supported TT curl ups

    • Legs extended in supported teaser curl ups

    • Advancements - legs off wall

    • Hook legs over bar for role overs or hip hovers to start

14. WC Sl pedal press + step up combination

15. Quad stretch

Plan 22:

WC - 33

1. Core - curl ups, hold bar toe taps, roll overs etc

2. Bridging - Frog press, add hip lift, knees together knees open lower, pulse in lift

3. Standing HS stretch **spin mat

4. 4pt or plank press 33 + yoga block

5. Side lying knee + shin on pedal block under head

   • pull pedal down x 8 - 10

   • Lift straight leg

   • Combo

6. Other Side

7. Adductor stretch

8. Pikes

Tower -  Wood bar top 3

1. Roll down bar

   • bicep curls

   • add squat

   • hold curl just squats

2. Roll down bar arabesque series

   • chariot back leg on ground

   • Add lifting leg

   • Pulse supporting leg

   • Balance challenge taking leg around towards tower

3. Side lift wood bar - top 3

4. Ql stretch

5. Bar behind knees hands on poles

   • curl pelvis and lift hips slightly and release (prep for full exercise)

   • Semi circle holing poles

Plan 23:

https://youtu.be/E-jLz-Cjfa0

Set up:

Tower:

• green leg springs + foot strap top of tower

• yellow leg spring middle 1

• yellow arm springs bottom 3

WC: 3131

Class Plan:

1. Strap around upper back

• Breathing in TX flexion

• Moving through flexion extension

• Squats - hold springs option one, hands behind option 2 

• Squats - add pelvic tilts

• Hold Squat - combo flex entire spine, neutral

2. Strap around ribs

• warrior lunge

• side bend, come up to straight legs through side bend 

• Other side

3. Strap around hips - hands on chair

• breathing - bend one knee

• Hands to ground down dog position - knee hover into downward dog

  4. Supine legs

• diamond lift and lower

• chi ball, lift, lower,

• add squeezes,

• frogs,

• Bicycle movement with chi ball

• adductor stretch

• Chi ball low abs

• Supine arms 

WC:

• FW WC 3131

• Step ups 

• (option for mountain climber)

• Push ups

plan 24:

Set up:

Tower:

• green leg springs + foot strap top of tower

• yellow leg spring middle 1

• yellow arm springs bottom 3

WC: 2222 - no poles

WC:

1. Mermaid + rotation

2. Abdominals laying on WC

3. Seated on chair with strap around back - TX flexion + extension

4. FW WC - keep strap around back

5. Pikes - strap around hips

Tower:

1. PTB ab series with feet on wall

2. PTB roll overs

3. Arm spring roll backs

4. Arm springs - bicep curls, rows etc

5. Side lying leg springs

6. Option for either quadruped arm springs or supine double leg springs

plan 25:

https://youtu.be/BHPb6hSzZyE

Props:

WC - Springs 44

Box

Tower:

• Kneeling PTB roll downs + Rotation

• Seated roll backs bar under legs - up up down down, teasers

• Laying on box Chest press, tricep extension

• Quadruped glutes - straight leg lift lower, bend stretch (int / advanced forearm on box side glutes)

  **move chairs behind box**

• Pistol squats PTB

WC:

• WC lunges - straight back leg x10, dorsiflex plantar flex pedal leg x 10, heel lifts supporting leg x 10

• Pigeon stretch

• Other side pistol squats and lunges

• Kneeling extension prep

• Swan + arm presses

• Advanced - grasshopper variation

• Sl leg press

• Soleus press

• Quad / Calf stretch

• Option for 4pt SA press

plan 26:

Props: Foam pad, hand weight

Set up:

WC:

• Flowing through childs pose into 4pt kneeling

• Childs pose tx extension

• Bridging

• SL hs curl

• Add core work

• Other

• side

• Seated HS stretch

• ** add extra 3 or 4**

• Dowel - toe taps, roll overs to advance

• Side lift Series

• Psoas side stretch + hand weight

• SL seated press + front or lateral raise

• External rotation press + thoracic rotation

• Other side

Tower:

• Leg springs

• Arm springs

• Standing lunge series + roll down bar

• Option for seated PTB stretches