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)

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:

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

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:

https://youtu.be/Z_KM4M7ile0

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

Bicep curl - hold curl and step up
Tricep - Straight arm hold and mountain climber
Otherside

Change springs 111

Extension prep feet ground
Full swan
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

WC mat core
- Chi Ball under thoracic curl ups
- Add Hs curl
- Teasers legs resting on pedal (no chi ball to advance)
Side lying glutes
- Clams, oysters etc (working into external rotation)
- Up on forearm frog press
Side plank hip dips - forearm and knees beginner option for toes intermediate
Kneeling mermaid
Repeat other side
**ADD OTHER TWO 11 SPRINGS**
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
Standing rotation
Ankle mobility - dorsi flex, plantar flex, combine
Pikes (adv add mountain climber variation)
Repeat Other side
Deep squats - holding arm springs - bottom on pedal
Seated arms rowing - narrow and wide
Rowing forward and back but add bicep curl instead of overhead reach
4pt arms - chest press (set one) lateral opening (set two)
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:

PTB roll downs
Plies Series
- Second Plies x 8 -10
- Hand behind head add side bend x 8-10
- Release Bar Pulses in Plie
Leg spring around leg further away from tower
- Short lunges x 8-10
- Add knee opening x 8-10
- Hold lunge - only knee openings
Pass Postion
- Standing clam
- Pulses
Can hold PTB for glute stretch
Kneeling turned out proposal position
- Palif press
- Add rotation
- Just rotation
Side lying OR in 1/2 side plank arms
- Lift lower
- Mini circles
- Tricep press
Side plank
Kneeling Mermaid WC
Repeat everything otherside
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
Rowing
- (same as last week)
- + flat back with bicep curls
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
WC Sl pedal press + step up combination
Quad stretch

Plan 22:

WC - 33

Core - curl ups, hold bar toe taps, roll overs etc
Bridging - Frog press, add hip lift, knees together knees open lower, pulse in lift
Standing HS stretch **spin mat
4pt or plank press 33 + yoga block
Side lying knee + shin on pedal block under head
- pull pedal down x 8 - 10
- Lift straight leg
- Combo
Other Side
Adductor stretch
Pikes

Tower - Wood bar top 3

Roll down bar
- bicep curls
- add squat
- hold curl just squats
Roll down bar arabesque series
- chariot back leg on ground
- Add lifting leg
- Pulse supporting leg
- Balance challenge taking leg around towards tower
Side lift wood bar - top 3
Ql stretch
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:

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:

Mermaid + rotation
Abdominals laying on WC
Seated on chair with strap around back - TX flexion + extension
FW WC - keep strap around back
Pikes - strap around hips

Tower:

PTB ab series with feet on wall
PTB roll overs
Arm spring roll backs
Arm springs - bicep curls, rows etc
Side lying leg springs
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

Plan 27:

https://www.youtube.com/watch?v=HjDOe48FINg

Props Needed: Yoga Block

Set up:

Wunda Chair: 1111 split pedal

Tower :

Sling + two long green springs top 3
Wood bar + two short yellow springs bottom setting
Green short springs + handles middle 3

Wunda Chair:

Thread needle standing stretch
Add in moving pedal
Roll downs
Plank 1: Kneeling plank SA press
Plank 2 : Full plank alternate press and mountain climber
Supine sl hs curl , bridge, SL kick
Hs stretch
Double leg bridges + overhead arms

Tower:

Wood bar shoulder rolls
Squats set 1: just squats set 2: add row set 3: add lat press
Sl squat op foot on yoga block
Kneeling on block SA row, add rotation, bicep curl
4pt elbow to knee crunch
Other side
Roll backs bar under legs + sl stretch and rotations
Supine core work with wood bar touching thighs
Legs in straps
Seated strap around back thoracic movement to finish

Plan 28:

https://youtu.be/thr3iu8etNQ

Set up:

PTB bottom loaded 2 green + safety strap with springs not slack

Yellow arm springs top 3 setting

Rep:

Freestyle prep facing mirror

Arm springs roll downs + extension with lat press

Dbl arm rows

Single arm rows + rotation

Freestyle movement

Bicep curls + squats - add pulses in legs and arms

Turn around - lunge + chest press, fly, circles

Repeat other side

Supine PTB sl fw - heels, toes, calf raise

WC - rollover series (instructor remove spring)

Bridging straight leg with PTB

Hs stretch

4pt point glutes on forearms + bar - 3 sec hold x 3, 10 x press, 10 x pulse

Glute stretch

Supine BL abs

Cross leg tricep press - dbl arm first, progress to SA

WC side lift

WC Prone extension

Plan 29:

https://youtu.be/cYEl_TBq7M8

Set up:

PTB - no springs

Arm springs middle 2

Yellow leg springs middle 3

1 short green spring top 1

WC 3232 or 3333

Class Plan:

Kneeling rotation - same foot as hand on bar in slight turn out proposal position x 5
Add side bend towards turned out leg x 5
Supine Arm spring staggered stance with one foot on PTB - straight arm press x 5, add on staggered bridge x 5, hold bridge and arms still and add leg extensions with PTB
Repeat other side
Bicep curls
Transition seated PTB hs stretch
Grab chi ball and lay down with feet on bar
Chi ball behind back breathing
Core work feet on bar
Thigh stretch holding straps
Thigh stretch straps around elbows
Add upper back extension
Sl leg springs with back spring - line clients up with bar bar and push both hands into bar. Hip extension, lift lower in extension, circles
Prone extension + arm springs
Cat stretch

WC:

Front step up
Side pike
Other side
Dips
Pigeon stretch

Plan 30:

https://youtu.be/eLsA6gkZpRU

https://youtube.com/shorts/Z8oZ1GZcCbc?feature=share

Props:

Yoga Block

Set up:

WC - 111 beginner 1111 intermediate

Tower:

Yellow leg springs bottom 1

Yellow arm springs middle 2

WC:

Washerwoman 111

add extra 1 spring Prone - knees bent hip crease on chair.
1. Tricep presses
2. Pulses
3. Comb
Move chair closer to walls kneeling cat using feet on wall for hamstring connection.
Straddle sit Single leg press heels, pulses, toes pulses, heel raises pedal on floor and off floor
Pikes - try different hand positions to challenge clients

Tower:

Glutes Arabesque series 10 - 12reps of each

Standing into arabesque (lunge with back leg of ground)
Add toe tap between each one
Toe taps
Scooters
Any other variations is appropriate for your class
Other side
Standing glute stretch holding tower

Arms series 10 - 12reps of each

Internal rotation
Add in press to straight arm
Just presses
Oblique rotation
Pulses in end range
Bicep curls
Add lift
Just lifts
Face mirror in lunge for moving pec stretch

Core

1/2 roll backs
Add SL lift to table top - advance to up up down down
Full roll backs with rows
Full roll backs with bicep curls

Prone arms from last week

Plan 31:

https://youtu.be/1Z73eGyulY4

Set up:

WC:

3232 + knee Pad

Tower:

Leg springs magician may need to adjust - Top 1 or shorter / smaller clients middle 3

1 Green Short spring middle 3

Yellow short springs + handles bottom 3

Plan:

WC:

Footwork
Remove pole
Quadruped - SA press, add push up, pulses
Standing external rotation SL press on heel use pole for balance, add overhead arms, add rotation
Pole back in
Side step ups
Calf raises
Dips or dip prep
Other side

Tower:

PTB - push through + around the world
Top loaded abs - bent legs, straight legs, obliques
Arm springs set one feet down, set two add leg extensions
Magician - add any dbl leg spring variations
SL lift lower - 15 reps
HS stretch
Prone PTB extension
Cat cow

Plan 32:

https://youtu.be/k3yTTqW85vQ

Set Up:

WC -

3131 + Foam Roller

Tower -

Yellow Arm springs + roll down bar middle second setting

Box

Plan:

WC -

FR shoulder shrugs, arm arcs, moving pec stretch
Chest lifts - add in leg advancements
Bridging - can add small hs pull
Standing HS stretch
Pikes - try different arm positions
FW
Take out pole push chairs between towers
Tower -
Hold WB one foot on box - 1. calf raise, 2. add lunge, 3. add lat press, 4. just lat press, 5. 90 90 lunge, 6. add rows, pulses
Other leg
Move box so leg clears PTB in side over position
Side over position 1. arm press, 2. add leg lift with elbow on ground, 3. side lying leg series
Seated glute stretch
Other side
1. Seated roll backs, 2. add leg on ptb leg extends to roll back pull leg in as you curl up, 3. dbl legs on bar
Back facing arms 1. straight arm press 2. bicep curl, press bar down to legs 3. reverse
Prone extension no bar beginner add bar int / adv
Cat cow + thread needle