An 8-week online exercise program designed to strengthen individual muscles that are often weak or inactive.

 

Program Overview:

• See anatomy drawings of individual muscles to help feel the muscle in your body

• Explore ways to identify if a muscle is weak or inactive (asleep and not working)

• See compensations that happen in the body when a muscle is not working

• Complete exercises that help to re-activate and awaken sleepy muscles

• Experience how muscles are either on or off to support harmonious movement

• Explore strength training exercises that target each muscle

• Exercises using body weight, hand weights, strap on weights, thera-bands and balls

• Sense what exercises works best for you to activate and strengthen individual muscles

• Access recordings of all classes for 10 weeks

• Two class options to suite your time zone

 

Focus on different muscles each week, including:

• Abdominal muscles (rectus and transverse abdominis, obliques)

• Lower back muscles (quadratus lumborum and erector spinae)

• Upper back muscles (rhomboids, middle trapezius, latissimus dorsi)

• Back of the shoulder muscles (supraspinatus, infraspinatus, teres major and minor, posterior deltoid, triceps)

• Front-thigh, inner-thigh and inner-hip muscles (quadriceps, adductors, iliacus, psoas major)

• Back-thigh and outer-thigh muscles (hamstrings, gluteus medius and minimus, TFL)

• Buttock and Hip-rotator muscles (gluteus maximus, piriformus and others)

• Week 8 will put it all together for a full body workout

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What you need:

• Exercise mat

• 1kg to 2kg hand weights for women

• 2kg to 5kg hand weights for men

• 1kg to 2kg strap on ankle weights

• Light and Medium strength thera-bands

• Small plastic kids ball (about the size of a soccer ball but not as hard)

• Pillows, folded towels and/or a blankets to support your body

• Comfortable clothes to exercise in

• Access to a Zoom account