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Post by Karla on Aug 10, 2023 0:08:46 GMT
Please leave reviews of athletic & other stretching workouts here. Don't worry if your review is too short, or inadequate. This is meant to be fun!
Some people give detailed breakdowns and others don't. Just letting people know if you like or dislike a workout helps :-)
You can use the search bar at the top of this thread to find specific instructors or workouts.
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Post by Karla on Aug 10, 2023 0:09:54 GMT
Classical Stretch 2009 TV Series (Season 6)
Miranda Esmonde-White
Beth has done such a wonderful job of providing short reviews of episodes contained in three of the four DVDs comprising Classical Stretch Season 6 (to which I refer to all the time) I thought I would finish up the series with reviews of Part 2, Disc 1.
All CS episodes are 23 to 24 minutes in length. A nice feature of the Season 6 episodes is that some of them have chapter points at the natural “break point” when the viewer is cued to get a chair or a mat, so once you are familiar with the episodes you can make use of the chapter points to create longer sessions. It is also worth noting that although individual episodes might focus on a particular area of the body, all of the episodes work the entire body.
Season 6, Part 2, Disk 1
616 Full Body Stretch:
Miranda alone in a garden setting. Warmup features arm circles, which segues into a set of arm exercises. Next is a long series of side to side stretches, adding on more moves each time, TIFT style (really works the core!). Gentler standing low back and hamstring stretches follow. Chapter point at 11:02. Barre work using a chair (note that Miranda uses both the seat and the back of the chair in this one). Deep quad, groin and hamstring stretches, then standing leg lifts to the front, side and back. Miranda sits in the chair for the final stretches.
617 Strengthen & Slenderize:
Miranda alone on a balcony overlooking trees and the ocean. The warmup includes side to side lunges, adding in figure 8 arms. After standing leg and calf stretches, Miranda moves into “eccentric” strengthening of the core, followed by gentler stretches. Next is a killer second position plie sequence (only about three minutes but it felt much, much longer to me!). Chapter point at 15:49. Barre work (Miranda uses the balcony railing) includes standing seat work, and hip cleaners, and concludes with barre stretches for the hips and hamstrings.
618 Strengthen Feet & Body:
Miranda alone, dockside. Warmups feature side touch variations, then adding in arms. A flowing stretch sequence is next (I found this particular sequence a little hard to follow). Balance is challenged during an alphabet sequence (standing on one leg, drawing out the alphabet with the lifted leg). Chapter point at 11:35. Barre work (Miranda using a railing) begins with hip, quad and hamstring stretches. Heel and toe raises (on both feet, then just one foot) to strengthen the calves, shins and feet. Deep side stretches complete the workout.
619 Lower Ab & Core:
Miranda is on the beach with Brendan and Sahra (there’s lots of wind noise in Miranda’s microphone). Warmup leads directly into arm exercises. Standing leg raises to the front and side also challenge balance. A flowing stretch sequence also works the core. Next are “squash lunges” which turn into “clock lunges” as Miranda moves in a circular direction. Deep calf stretches are followed by a flowing stretch sequence.
620 Upper Body:
Miranda is on a dirt road near the beach. Warmup features figure-8 moves with the arms, followed by hip circles. Next is a long plie sequence. After a flowing stretch to loosen the upper back Miranda segues to side-to-side lunges, adding in reaches (which work the back and core). Arm exercises follow, then forward lunge stretches incorporating twists.
621 Slenderize your Waist/Floor Workout:
This episode is titled Slenderize Your Waist on the DVD cover, but on the DVD itself it is labeled Floor Workout. In fact, the entire routine is done seated/lying on the floor (my cats love this one!). Miranda is solo near the beach. After seated warmup stretches, the workout begins with foot articulations and groin stretches, then seated spinal twists. A crunch sequence follows, which begins with regular crunches and adds in leg movements. After supine hip and hamstring stretches we do side-lying leg lifts, then the workout concludes with seated forward bends (at the end of which she sneaks in a couple of seated quad lifts).
622 Legs & Hips:
Miranda is on a deck near the ocean with Brendan and Sahra. Warmup features plie squats, side-to-side touches and kicks. Miranda begins with held plies, adding in arm movements (to distract you LOL!), followed by a flowing spinal stretch that transitions into some front lunges and waist rotations. Chapter point at 11:51. We move to the floor for seated quad lifts/stretches, then a long crunch sequence (Sahra demonstrates some less intense variations here). Supine hip and hamstring stretches conclude this episode.
623 Shoulders & Upper Back:
Miranda is near the beach with Brendan and Sahra. Warmup features arm rotations and circles, then some plies. Standing side and front kicks challenge balance and work the core. A flowing stretch loosens the upper back, then we transition to a lunge sequence that combines both strengthening and stretch. Next is an arm exercise sequence, followed by deep stretches for the hamstring and adductor muscles. Miranda concludes with nice upper back and shoulder stretches.
Instructor Comments:
Miranda still has a quirky presence, but is noticeably more polished in her presentation in Season 6.
JustSandra
12/02/2010
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Post by Karla on Aug 10, 2023 0:10:52 GMT
Classical Stretch Stretching For Men
Miranda Esmonde-White, Alexandre DespatieThis DVD presents a 45-minute Classical Stretch workout, along with a separately chaptered bonus section of hip openers. The workout is led by Miranda Esmonde-White, who created Classical Stretch. Miranda is a former ballerina, and initially developed CS to cope with chronic back pain. CS draws on dance, barre, tai chi and many other influences. No equipment is used except for a mat for floor work and a “barre” for standing stretches (Miranda usually uses a chair or a railing – anything sturdy enough to support the foot/leg for stretching). CS is done barefoot. The DVD was filmed at a Mexican resort. Instead of the usual workout tunes which mainly keep a beat, Miranda uses a variety of classical and other music (hence the “Classical” part of the name). It is hard to compare Classical Stretch to other workouts as it is truly unique. In a CS workout you will thoroughly stretch the entire body in all planes of motion, which feels wonderful and should help relieve chronic aches and pains. However, many of the movements also strengthen the muscles in the “eccentric” or elongated position (as opposed to traditional weight training, which strengthens muscle in the “concentric” or shortened position). CS is effective as a fitness system by itself, but it is also complementary to a wide variety of activities, and in fact Miranda works with professional and Olympic athletes from many sports. In Stretching For Men, Miranda joined by Alexandre Despatie, a world and Olympic champion diver who has studied with Miranda for five years. Alex does the workout along with Miranda, and contributes his own observations (along with some occasional good-natured groaning!). Sometimes Miranda will stand or kneel next to Alex as he does the moves to point out what muscles are being worked. The DVD is chaptered as follows: -Basics of Classical Stretch (8:35): A helpful section in which Miranda explains some of the basic body positions used in CS. -Introduction (3:30): Miranda explains this CS program is specifically designed for men, who tend to have short, tight muscles which restrict their range of motion. By doing CS, Miranda says men (well, of course anyone) will free up their joints, improve posture, and increase strength and speed for sports activities. -Stretch Workout (45 minutes total): The main workout. There are chapter points within this section as follows. -Standing section (18:30): After a sports-oriented warm-up, Miranda and Alex do a series of flowing back stretches followed by a short unweighted arm section (“Don’t worry if you hate it,” says Alex, “because everyone that I know does too!”). We follow with a longer series of held plies which challenge the thigh muscles, then standing leg stretches. Next are some signature CS moves – side to side washes, the clock, and the airplane. One minor quibble with this section – Miranda and Alex are on a beach standing in deep sand, which somewhat obscures their foot positioning. -Barre section (12:30): Miranda and Alex move to a patio, and use sturdy chairs as their “barre.” Foot articulation exercise begins this section, followed by hip cleaners and a quad stretch. One leg is then placed on the chair/barre for stretching out the glutes, hips, psoas, low back and hamstrings. -Floor work (13:20): Now we are poolside. This section begins with Miranda’s side-lying leg lifts, which emphasize pulling the leg out away from its socket while lifting it (ouch!). This section concludes with gentler seated forward stretches, groin stretches and spinal twists. -Bonus Advanced Stretches (7:40): Floor stretches designed to open up the hip joints. -Special Thanks: Credits. As noted, Miranda’s comments are particularly targeted towards men throughout the workout, but of course women will enjoy this routine as well. Alex is a welcome presence in this DVD. As a diver, he is of course more flexible than the average guy, but he’s not Gumby either so most home exercisers can probably relate better to his own range of motion in performing the exercises. Besides, Alex just comes across as a really nice guy – very pleasant and personable, with an excellent sense of humor and an easy rapport with Miranda. He is also familiar with Classical Stretch and offers helpful comments that supplement Miranda’s instruction. Bottom line: Stretching For Men may be the most accessible of the currently available Classical Stretch workouts. I also really enjoy the camaraderie between Miranda and Alex. This is a DVD I would suggest to anyone who would like to see what Classical Stretch is all about. The best place to buy Classical Stretch DVDs is their website: www.classicalstretch.com. As of the date of this review Stretching For Men is still available through the CS website. Classical Stretch appears to be a fairly small operation, and their DVDs go in and out of print (sometimes they stay out of print!). The CS DVDs do show up on eBay and Amazon, but almost always at wildly inflated prices (particularly for the out-of-print workouts). The CS website sometimes offers free shipping when purchasing multiple DVDs, so if you don’t already own Stretching For Men, it would make a good choice to add to your cart if placing an order with Classical Stretch. Instructor Comments: Miranda has a quirky, chatty personality which I personally enjoy but which might not appeal to some. In Stretching For Men she at least has Alex to talk with! At first Miranda might come across as a bit flaky, but as you listen to her and learn the CS exercises you realize she really knows her stuff. JustSandra 11/16/2010
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Post by Karla on Aug 16, 2023 19:39:29 GMT
Essentrics Flexibility Workout for Athletes
Sahra Esmonde-White
I had a nagging hip injury (and had been sick) so I had been using other CS workouts for lower body work - but despite chiropractic and massage I could not clear the hip pain. This workout cleared the hip pain after using it one time. It has only returned briefly twice and in more mild form. Although I enjoy Miranda, I did like seeing the athletes working out with Sahra as they do not all possess Miranda and Sahra's natural flexibility. I found it motivating to realize they are all outstanding athletes even if they cannot perform the moves with the same flair as Miranda and Sahra. I really enjoy the music on both the essentrics.
Instructor Comments:
Sahra and several athletes demonstrate to Miranda's voice over.
eventmom
06/17/2010
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Post by Karla on Aug 19, 2023 21:10:30 GMT
Stretching
Bob Anderson
This DVD is based on Bob Anderson's well-known book by the same name. It provides a solid introduction to basic athletic-type stretch, albeit in a rather dry manner.
The DVD is nicely chaptered; I've listed the chapters (along with the times as given on the menu) and added my own short descriptions below.
Getting Started, 7:09. This is a short educational segment about stretching which begins by showing people engaged in various athletic activities and stretches (somewhat dated-looking). Bob Anderson then comes on screen and reviews his philosophy of stretching. He emphasizes that stretching is NOT exercise and that stretches should feel comfortable at all times; he focuses on "easy" and "developmental" stretches as opposed to "intense" stretches. Bob also introduces his two models, Marlon and Debbie.
Neck and Back Stretches, 12:14. In this first segment, Bob leads Marlon through a series of very gentle stretches for the back, mostly from a reclined position. There are no neck-specific stretches, but Bob reminds you to keep your neck in alignment with your back.
Legs, Groin, Hips, and Feet Stretches, 12:30. Here, Bob leads Debbie through a nice series of standing and sitting stretches for the lower body. Most of the stretches are held for a longer duration (about 15 seconds), and Bob also includes instructions on massaging your feet, although only one foot is demonstrated.
Upper Body Stretches, 10:20. This was my favorite stretch segment. Starting from kneeling and moving to standing, Bob again leads Marlon, this time focusing on stretches for the shoulders, neck, and torso; it ends with a nice upper body twist.
Everyday Stretches (A Daily Routine), 12:29. This final segment is instructed by Bob alone via voiceover. Here, Bob includes stretches from each of the above segments to form a nice full-body routine. However, because there are more stretches included, he also moves more quickly through each stretch; I would have liked to see some longer holds here. In addition, I found the music quite distracting and jarring, as it alternated between loud bells/chimes and no music at all, which I did not feel was very conducive to relaxation.
Soemthing about this DVD didn't really "click" with me; as mentioned above, I found it to be quite dry (Bob barely cracks a smile the entire time) and thus not very relaxing. However, this is a solid athletic stretch DVD that could be very useful to someone who is looking for short stretching routines to incorporate into their fitness regimine and/or daily life.
Instructor Comments:
Bob is quite serious and dry, although his instruction was fine. However, I was disappointed that the stretches weren't held for longer periods--in his intro, he suggested that most stretches be held 15-30 seconds, but he definitely did not hold them for this long.
Beth C (aka toaster)
03/19/2006
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Post by Karla on Aug 19, 2023 21:12:59 GMT
Classical Stretch 2008 TV Series (Season 5) Pure Stretch
Miranda Esmonde-White
Below is my review of Classical Stretch Season 5, the Pure Stretch Episodes. This is a set of 2 DVDs from the 2008 series; there is a second set of 2 DVDs also from the 2008 series called Tone & Stretch that I am NOT reviewing here. From what I have gathered, the main difference between Pure Stretch and Tone & Stretch is that the former contains less abs work and less pure arms work.
Miranda emphasizes that these workouts will benefit EVERYONE. However, at the beginning of each episode, she notes which athletes might specifically appreciate the focus of that particular workout.
CLASSICAL STRETCH PURE STRETCH, DISC 1
Bonus—Alignment (w/Sahra & Brendan on tennis court; 24m)
Especially for tennis players; all standing
Warm-up includes toe taps & arm circles
Moves into plies to stretch the hips; includes contractions, heel lifts
Standing stretch emphasizes the shoulders, chest, & back, including windmills & stirring the pot
Foot articulation & balance work; side-to-side lunges w/airplane
Long series of calf stretches (also quad stretch), additional feet articulation & final stretch
515, Hamstring Stretch (w/Sahra & Brendan on fairway; 24.5m)
Especially for football players
Warm-up includes arm throws, sloppy tennis, & leg kicks
Standing stretch for back & chest; includes bow & arrow
Tough plie work includes heel lifts & little jumps
At 12m left, move to barre for hip, quad, & hamstring stretches as well as kick series
Finish with stretches for calves & back at barre
505, Hip Range of Motion (Miranda alone in cabana on beach; 24m)
Especially for athletes, including basketball & volleyball players
Gentle warm-up with flowing arm movements moves into gentle plies/hip stretches
Brief arms work moves into longer twisting/side lunge series
Standing flow emphasizes stretching the hips
Long leg lift series includes alphabet, hip cleaners, hip circles, & more
Long (5m) final stretch includes hips & calves; ends with forward bend
506, Endurance & Stamina (w/Sahra & Brendan on golf course; 24.5m)
Especially for skaters
Warm-up upper body with sports-like moves (e.g., throw ball, throw dart, pretend tennis)
Long series of fast, vigorous “karate kicks” to both front & side
Plie series with arm movements
Standing flow with side lunges and emphasis on chest & shoulders
At 12m left, move to floor for long (6m) series of side leg lifts
Finish with 4m lying hamstring/hip stretches & 2m seated hamstring/back stretches
507, Back & Hip Flexibility (Miranda alone at 12th hole; 24m)
Especially for golfers
Begin warm-up w/wrist & hand work, including shaking hands; end w/arms & shoulders and brief standing hip stretches
Standing flow emphasizes the back, including airplane series & twists
Feet articulation and leg kicks both front & side as well as drawing “u”
At 10m left, move to floor for seated quad stretch, nice series of side/back stretches, and finish with final leg/back stretches
511, Upper Body Flexibility (Miranda alone in Cabana at night; 24m)
Especially for swimmers/divers
Warm-up a bit dancier than usual, with upbeat music; moves right into arms work and then right into hip work including leg kicks, “u” & “v” moves, and side kicks
Standing stretch emphasizes the upper body, including twists & giant Figure 8
Low barre used for quad stretches & long hamstring series
Hold barre to work on feet; end with calf/side stretches
512, Hips & Upper Body (w/Sahra & Brendan on beach; 24.5m)
Especially for those who play water sports
Warm-up emphasizes opening the shoulders; ends with calf stretches & brief plie work
Standing stretch emphasizes the shoulders, including unique work first with bent elbow, then straight
At 12m left, move to floor for lying stretches; deep hip & hamstring work (e.g., baby stretch)
Finish seated for foot articulation work, leg lifts, & kicks
CLASSICAL STRETCH PURE STRETCH, DISC 2
513, Hips Stretch (Miranda alone on beach; 24m)
Especially for athletes
Brief warm-up with “fake” sports moves
Plies with jumps and fast kicks
Standing side bends; work in deep plié squat for hips
At 14.5m left, move to floor for side lying leg work
Seated quad stretches; lying stretches for quad & IT band; finish seated
Had lots of visible editing cuts & felt rushed!
514, Lengthen & Stretch Legs (w/Sahra & Brendan on beach; 24.5m)
Especially for runners
Very brief warm-up; moves right into plies with toes up
Standing stretch with a strong emphasis on chest: includes spinal twist, airplane variations, alphabet
Calf stretches and brief side kicks
At 10m left, move to floor for quad stretches and abs with bicycles; stretch abs on stomach & do brief leg lifts; quick stretch on all 4s, then end seated
516, Hips & Legs Stretch (Miranda alone in market square; 24m)
Especially for football players/those who do a lot of running
More vigorous warm-up: starts with arm circles, moves into little jogs & kicks
Standing stretch with large movements—e.g., rolling the spine, windmills, airplane & twists
Plies, moving into side lunges
At 9m left, go to barre for hip & hamstring stretches; end with side stretches, forward bend, general stretch
Kind of bland!
517, Range of Motion (w/Sahra & Brendan on tennis court)
For improving tennis game
Warm-up includes reaches and front toe taps
Continues with hip rotations, leg lifts, and hip stretches
Standing segment stretches the back, triceps, & shoulders; finishes with washes
At 12m left, goes to floor for quad stretch, seated leg lifts, and additional stretches including butterfly, back & neck stretches, and twists
518, Hips & Joint Flexibility (Miranda alone in marketplace; 24m)
Especially for skaters (figure or hockey)
Warm-up includes single & double shoulder rolls; moves into feet articulation w/slow kicks
Standing stretch includes large movements for shoulders & entire spine
At 15.5m left, move to floor for side leg work, including side extensors, inner thighs, & outer thighs
Long (6m) lying hip & hamstring stretches; finish w/seated forward bends & brief neck/back stretches
519, Lower Back Release (Miranda alone at 12th hole on golf course; 24.5m)
Especially for your golf game
Warm-up includes Frisbee & ball throws, single & double arm circles; move into short plié sequence with hip stretches
Standing sequence emphasizes full body stretches for back, including twists & windmills; ends with shoulder stretch
At 14m left, begin barre work with feet articulation & hip isolation work; move into long series of hip/hamstring stretches with barre; end with slow leg lifts & brief back stretches
Instructor Comments:
Miranda can be an acquired taste, as she talks throughout the workouts and can be a bit goofy at times (eg, saying "whoops!" when she loses her balance), but I really like her. However, one thing I didn't like as much about this series is that the mic is positioned very close to Miranda's mouth, which sounded a bit odd to me; in fact, the sound sometimes seemed a bit out of sync. For a few of the episodes, Sahra & Brendan are mic'ed as well, and they make brief comments in response to Miranda's questions.
Beth C (aka toaster)
09/18/2010
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Post by Karla on Aug 19, 2023 21:14:04 GMT
Classical Stretch 30 Minute Express Workouts
Miranda Esmonde-White
This was my first experience with Classical Stretch, an exercise system based on the PBS series led by Canadian instructor MIranda Esmonde-White (it's also known as the Esmonde Technique). It is difficult to explain exactly what it is like, although it incorporates elements of ballet, yoga, Tai Chi, and other disciplines. Most of the moves are performed in a gentle flow, somewhat similar to the video Yoga in the Garden of Serenity. You are stretching your body, but you are working it, too--in fact, the one thing that surprised me about this video was how challenging some of the moves were.
In addition to the three workouts, the video contains an 8.5 minute instructional portion. I would recommend that you watch this prior to trying any of the workouts, as Miranda explains proper stance (usually maintaining a pelvic tuck position), modifications, use of props, etc. Below are brief breakdowns of each workout on the DVD:
1) Spanish Hallways (performed in a covered outdoor area of a tropical hotel). I decided to try this workout first, as it was described on the DVD cover as "Standing and barre workout: focus on upper body toning plus deep hamstring and hip stretches." So, I thought I'd be mainly stretching my lower body, by I had to work it first! The workout begins with the most vigorous warm-up--lots of arm movements and marching in place--and then moves right into a very challenging arm series. In all of Miranda's arm work, you are holding the arms up at shoulder level and then performing a variety of movements for as long as five minutes or so; even though you are not using weights, your arms will definitely be fatigued! Next she moves into some plie work for the legs which was also quite tough. She then incorporates a chair for barre work, using more range of motion than I've seen in other barre exercises. Finally, the last 8 minutes or so of this workout does contain some really nice stretches for the hips, hamstrings, and lower body in general; it concludes with some Tai Chi moves and a neck release.
Oceanside (like the name suggests, right on the beach at water's edge). This workout is described as "Standing only: focus on tonigh upper body and arms plus improving posture." I found this workout to be the most relaxing of the three, with a lot of movements that definitely did seem to stretch and release my upper body area, including the shoulders. There is a plie series in this one as well, but there are no additional leg exercises. There is also what Miranda calls a "nastly little exercise for the arms" towards the end where you will definitely feel the burn. Overall, however, this workout felt the most relaxing and gentle.
Poolside Garden (performed by the pool with the hotel garden in the background). This is the only workout of the three that incorporates floor work, and it's described as "Standing and floor work: focus on upper body toning, plus abs and hip stregthening, groin stretches, and saddle bag reduction." The first half of the workout is standing and focused mainly on the upper body; you'll do lots of stretching plus a short more challenging series. There is also a very brief plie segment before transitioning to the floor for abs work. Here Miranda is mostly performing variations on basic crunches, but I found that her form pointers helped me to feel the burn more, and so this segment was short but fairly intense. There is also some side lying work for hips/outer thighs, and then Miranda leads you into an excellent series of lying stretches for the hamstrings and lower body. Again, there is nothing really new here, but I like the way the Miranda instructs the stretches. She ends with a short series of stretches from a seated position.
Overall, I feel like this DVD was a good purchase for me. I really like the variety of the three workouts (although there are some of the same moves in all three), and the length works very well for me. Also, I do yoga on a regular basis, but these workouts seem to offer something a bit different than what I get from my yoga practice. If you've never tried Classical Stretch before and are curious, I think this DVD is a good place to start, and I'd definitely recommend it.
Instructor Comments:
I know some people have found Miranda a bit annoying, but I have to say, I just love her! She definitely is a talker, but to me, it's not in an annoying way because she seems so joyful and sincere--she is constantly smiling (with cute little dimples!) and just seems so happy to be there, saying things like "now doesn't that make you feel good?" in her little Canadian accent. I just get such a genuine vibe from her. She can be a little hard to follow, as she doesn't always cue the next move (also, she freely admits in the poolside workout that she is "a really bad counter"), but she is constantly giving great form tips that I found very helpful. I think part of the reason that I really liked these workouts was due to Miranda's warm, sweet personality.
Beth C (aka toaster)
06/11/2007
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Post by Karla on Aug 24, 2023 20:13:55 GMT
Body Bar: Innovative Stretch
Clare Dunphy
Year Released: 2003
I like this workout a lot and can't think of another that's like it. I feel it stretches out my sides and leaves me feeling good afterwards. There are forward bends, some backbending, and plenty of twists and stretches. The 30 minute time frame seems just right to me and you do get some core work with this one. The bar is used as a prop mostly to push up against as she says in her other workouts. I don't see a reason you couldn't do the workout without one. Other than wishing she held pigeon pose a little longer I have no complaints with this one and am happy to have it as part of my rotation.
buffmama
04/03/2012
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Post by Karla on Aug 24, 2023 20:20:09 GMT
Perfect in 10 Stretch
Annette Fletcher
Year Released: 2007
Since Tamilee Webb's stretching dvd is my most used workout, I am always looking for good 10 minute stretches to add on. This dvd is divided into 5 ten minutes segments of 1)upper body, back & hips, 2) hips and legs 3) sedentary lifestyle relief 4) sports stretch and 5) intense stretch. The instructor is in a plain room instructing with some use of props (chair, etc). I would have preferred an outdoor scenery setting, but there was nothing about the set that was upsetting or distracting.
All in all, I found these 10 minutes stretches helpful for a quick add on but nothing marvelous that I'll look forward to doing on a daily basis. While I will use them occasionally to supplement my Tamilee stretching tape, Tamilee's is still the one I will reach for first!
Instructor Comments:
Was not at all distracting or memorable, which is exactly what I want in a stretch workout!
Sheepla
09/01/2007
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Post by Karla on Sept 2, 2023 19:29:02 GMT
Cool It Off Debbie Siebers Year Released: 2003 This is a wonderful stretch workout with some added back strengthening and knee stabilization moves. It is LONG at about an hour, but doesn’t drag. You could possibly do just the floor or just the standing stretches if in a hurry. Debbie holds some of the stretches for a very long time. One stretch, the “bow” pose from yoga is a bit advanced and I often skip it and do a regular cobra. She emphasizes breathing deeply throughout the stretches. Modifications are shown for the tougher poses. But, I think Debbie could have added more form pointers here and there. My only gripe is the out-of-place country music in the background. Let’s face it, BeachBody is NOT known for the great music in their workouts! I usually turn the sound option off and do it music-free. Or play some nice Ateeka yoga music. Here is the DVD chapter breakdown: 1) Introduction 2) Warm Up (3:45) 3) Standing Stretches (17:20) 4) Seated (on chair) Hip Stretch (3:20) 5) Core Stabilization (6:05) 6) Lying Prone Stretches and Lower Back Work (9:45) 7) Lying Supine Stretches (9:45) 8) Seated Stretches (9:00) 9) Standing Stretches (2:00) Instructor Comments: Debbie is as friendly as ever. More low-key than in any of her other workouts. Thankfully, she doesn't make a lot of goofy jokes to dread (Millenium Stretch, anyone?). So you can do Cool It Off every day if you want. I would have like a few more form pointers. Alta 02/04/2004 This is old now, but it stands the test of time. I did it today with a friend who I am introducing to the world of video fitness. She was delighted with it, and commented when we'd finished "Was that an hour?!?!" It is thorough - though, as others have mentioned, the music isn't either good, or particularly appropriate - but the "Music Off" option is there for those who feel the same way. I would NEVER put this in the giveaway pile. Instructor Comments: The lack of extraneous comments means that Debbie will not begin to annoy after the 57th time you do this - and who can resist smiling when she shows her dimples.  Helen 07/27/2013 |
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Post by Karla on Sept 2, 2023 19:33:52 GMT
Classical Stretch Full Body Workout Volume 1
Miranda Esmonde-White
Year Released: 2003
This was my first full-length workout from Miranda Esmonde-White, creator of the Classical Stretch technique. In her 4-minute introduction, Miranda explains that her method incorporates various forms of stretching, including isometric and PNF work, which, when performed regularly, will provide both both flexibility and toning benefits.
Miranda leads this workout against a beautiful ocean's edge setting at a Jamaican resort. She explains that she won't waste much time teaching the moves, as she expects you to learn the sequences through repeated use of the workout. She starts with a 5-minute active warm-up which includes plenty of big arm movements, heel kicks, knee ups, and the like. She then continues with several minutes of full body, Tai Chi-inspired moves which begin the process of stretching the entire the body. Following this, Miranda moves into her unique arm work. These simple, unweighted movements will exhaust your arm muscles, from your hands to your shoulders--the short (5 minutes) sequence feels like much longer! Miranda again leads you through a series of gentle flowing motions before starting with the plie work for the legs. This section is only about 4 minutes long, and I found it to be a bit less intensive than similar sequences on Miranda's other videos. Following the plie work, however, Miranda grabs a chair and continues to work the lower body with an additional 12 minutes of barre work; I definitely felt this in my outer hips.
After about 33 minutes, Miranda transitions to the floor. Here she begins with 3 minutes of seated stretching work, utilizing cobbler's pose and twisting movements. Next comes 4 minutes of fast-paced crunches, and then you'll roll to either side for some additional outer hip or "saddlebag" work. Miranda concludes the workout with a final series of seated stretches, again including forward bends and twists plus adding neck stretches, bringing in the entire workout time at about 52 minutes. Prior to using this video, I had tried the Classical Stretch Express DVD; this Full Body Workout felt very much like a compilation of the three Express workouts. Classical Stretch is a unique exercise technique that is definitely not for everyone, but if you are open to trying something a little different and/or have liked Miranda's other videos, I wouldn't hesitate to recommend this workout.
Instructor Comments:
I think Miranda might be an acquired taste, but I like her! She is definitely a talker, but I find her to be sweet, especially given that she is always smiling and seems to get so much joy from what she is doing.
Beth C (aka toaster)
08/30/2007
This workout is not for me. I am not good with dancy
ballerina stuff. I couldn't finish. She changes moves
quickly and cues badly. It didn't seem to flow in any
organized way. And the constant references to how
"slimming" the workout is made me nuts. I wasn't doing a
stretch video to get slim! She does talk a lot.
The moves reminded me a bit of T-Tapp. Good for balance
and coordination. The legs lifts were tough, but she went
too fast for me.
Instructor Comments:
She talks a lot. A whole lot.
Alta
08/10/2002
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Post by Karla on Sept 29, 2023 22:22:01 GMT
Moving Freely Longevity Solution - Flexibility Level 1 Mirabai Holland Year Released: 2008 I exercise daily and generally consider myself to be at an intermediate level. Being in my mid-40s, I also experience quite a few aches and pains, so I consider stretching to be an essential part of my fitness regimen. Prior to trying this DVD, I was not familiar with the instructor, Mirabai Holland, so I did not know what to expect. The video features Holland alone, teaching live on a beach. She uses a mat, and the only prop required is a towel or strap for some of the floor moves. In her brief Information segment, Holland provides and overview of stretching, including how muscles versus tendons are impacted and the differences between dynamic and static stretching. The Main Menu offers the following options: Play Entire DVD - Information - Floor Stretch & Core - Seated Stretches. I have described each workout segment (along with approximate times in parentheses) in greater detail below. WARM-UP (3m) Holland begins standing. She moves through a series of flowing arms movements, thoroughly opening up the shoulders. This segment ends with an exercise similar to Tai Chi "cloud hands," adding in a spinal twist. I really liked that this warm-up was quite active and that it got the body moving right away. FLOOR STRETCH & CORE (described as "Stretches Lying Down" on screen; 16m) Holland starts this segment lying on hte back with the knees bent. She brings in a a knee to chest, adding in a leg sliding out with a static knee hold. She then uses a towel for a single leg stretch, bringing the leg up and to the outside. Next, Holland lies with the legs in a wide butterfly position for a flowing series that includes a twist, bent leg raises, low bridge, and shoulder circles. Moving to lying face-down, she performs knee circles, a quad stretch, and back extension. SEATED STRETCHES (described as "Seated on Floor" on screen; 11m) Holland first provides several different options for a seated position. She then moves into hip circles, first small, then going deeper, adding the torso and head. A seated torso twist follows. Extending one leg to the side, Holland performs a twist, a slight forward bend to stretch the hamstring, and a side stretch; she repeats on the other side. She moves through another twist with the legs in a bent wide-leg position and then a cross-leg forward bend. This is followed by static neck stretches and neck circles. Holland concludes the workout with an "accordion" exercise to focus the mind and the energy. In general, I liked this DVD. However, I was a bit disappointed that the entire DVD wasn't quite as active as how Holland began in the Warm-Up. Personally, I tend to enjoy intense stretching that I can really feel, and although this practice felt good, I definitely did not feel it as intensely as I'd like. Still, this is a nice video for someone looking for a basic stretching DVD. Instructor Comments: Mirabai did a nice job overall; she does mirror-cue. She has a bit of a city-type accept (Long Island maybe?) which I couldn't help but think seemed a bit incongruous with the beach setting, but that's just me.  Beth C (aka toaster) 04/27/2014 |
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Post by Karla on Dec 21, 2023 22:05:30 GMT
Advanced Lastics: A Stretch That Moves You
Donna Flagg
Year Released: 2014
I am a daily exerciser who also frequently practices yoga and other forms of stretching. However, I am not naturally very flexible, and so sometimes I feel the need for more specific routines which focus on longer, more intense stretches. I first tried the original Lastics: A Stretch Workout Like No Other DVD, which was actually fairly challenging for me. I could have just stayed with that routine, but someone offered to give me Advanced Lastics, so I decided to try this one as well.
As with the original, Advanced Lastics is led by creator Donna Flagg, a dancer. This workout is filmed in a brighter studio, with exposed brick walls and windows, and Flagg is joined by both students who appeared in the first video, Alyssa and Patty (although this time, Patty is present for the entire routine). The original had no menu; Advanced Lastics has an excellent Main Menu which not only lists each chapter but also provides short descriptors--and times as well!--to the right when you scroll over that item. For example, scrolling over "Play All" tells you that you will get "an hour-plus stretch fit for Gumby." I have listed the remaining chapters plus additional details below.
INTRODUCTION (1:29)
This is some brief information on what you need to know before beginning the program. Flagg suggests certain criteria of flexibility necessary to perform this routine, including being about to bend over and touch your toes, being able to sit with your back straight in a seated straddle, and being able to touch your hands to the floor in a split. If you can't do any of these things, she recommends using the original Lastics DVD.
WARM-UP (7:31)
As the descriptor suggests, this truly does provide you with the opportunity to get into your body "head-to-toe." Flagg and crew begin standing for a side bend with arms stretch and hip release. This is followed by a wrist stretch and neck release with arm twist. Next, Flagg moves through a standing forward bending series that includes squatting in a wide a close plie position, circling the arms, and other variations. She finishes kneeling for foot and additional wrist stretches.
NECK, BACK, & SIDE STRETCH (11:43)
This section begins seated with the legs straight out in front. The hands are laced behind the head and the head is pulled forward while stretching the neck muscles. This stretch is repeated and performed from various angles, such as with a twist. The legs are then taken into a straddle and the neck stretch is performed from this position. A twist is added, going deeply into a revolved position.
HIPS (15:05)
This segment also starts in a seated position. Again with the legs out in front, one leg is crossed over the other, placing the ankle on the opposite thigh so that the legs form a "4." From this position, you forward bend over the leg, repeating on the second side. Moving the legs into a butterfly position, Flagg has you contract and lengthen the spine several times, and then repeat this in a straddle position. Coming to seated, you bend the legs into a lightning bolt position (aka pretzel) and lift and lower the hip; repeat on second side. The last move is sitting with the legs crossed in a cow-face position (knees stacked) and bending forward, repeating on both sides.
HAMSTRINGS (14:28)
The menu notes that this section works the hamstrings from three different angles. You start lying on your back with the heels in the hands. Holding on to one leg behind the hamstring, you use a combination of the straight leg/core strength to roll into a sitting position. The next stretch involves moving the leg over the head, still holding on. The final angle involves moving the leg out to the side, eventually actually rolling out to the side with the legs in a splits position. You then relax briefly in reclined butterfly before repeating the entire sequence on the second side.
BACK, CHEST, & SHOULDERS (9:11)
For this segment you'll start lying on your back, holding your legs in your hands, almost in a shoulderstand-type position. Flagg gives the option of moving the straight legs up to touch the floor behind the head (plow). Releasing this pose, she has you move down slowly through a straddle position. Next is a cross-leg twist. This is followed by table (aka reverse table) and what she calls bridge, a full backbend (aka wheel pose in yoga). This second concludes with the reclined twist on the second side.
FULL BODY WITH SPLITS (17:56)
Flagg and crew return to standing to begin this segment. Flagg starts in a split leg forward bend position, then moves into a lunge. From this position, she lowers and raises the knee several times before moving into a runner's lunge, adding a hamstring stretch to this. From here, Flagg moves right into the splits, adding several even more advanced variations, including lying over the front leg and adding a hamstring stretch. After repeating on the second side, Flagg performs an inverted V (aka downward dog) and returns to standing. The second round begins with the same split stance, moving from a split standing forward bend right into standing splits. This is followed by a three-legged V push-up and then repeated on the second side. Flagg finishes this section with some final forward bending and deep breathing, and that concludes the workout; there is no final cool-down.
I definitely found this routine to be more advanced than the original Lastics. As I noted above, I am not very naturally flexible, and there were definitely moves in this DVD that I could not do, particularly in the final (Splits) chapter. I really appreciated that Patty was shown throughout the program to offer modifications (unlike in the original, where only Donna herself and Alyssa were featured). However, I found that sometimes even Patty's modifications were too advanced for me. Still, I think this workout would be appropriate for experienced intermediates (like myself) who are comfortable modifying on their own when needed; otherwise, this is definitely an advanced stretching routine.
Instructor Comments:
In both this DVD and the original Lastics, I liked Donna's style. I have tried other fitness videos by dancers and have found that they seemed standoffish, but Donna seemed very down-to-earth to me. She cues well (although not mirrored, and she says "yeah?" a lot), and I had no problems following her instruction. However, she is VERY flexible, and she goes much more deeply into the poses than I could! She is pretty good about telling you to only go as far as you are able to though.
Beth C (aka toaster)
02/08/2015
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Post by Karla on Dec 21, 2023 22:06:21 GMT
Lastics: A Stretch Workout Like No Other
Donna Flagg
Year Released: 2014
I am a daily exerciser who also frequently practices yoga and other forms of stretching. However, I am not naturally very flexible, and so sometimes I feel the need for more specific routines which focus on longer, more intense stretches. This is what led to my interest in Lastics, and I was very lucky that another VFer generously passed on her copy to me via a SASE.
Lastics is led by Donna Flagg, a dancer. She teaches live in a manner that is extremely down-to-earth and accessible. There is no menu for the DVD; rather, upon Play, Flagg is immediately featured instructing two students, Alyssa and Patty, for a 7.5-minute segment on "Stretch Mistakes." While Alyssa demonstrates the correct version of the stretch, Flagg points out what NOT to do on Patty as well as makes appropriate corrections/modifications. Some of the basic information in this section includes the idea that "bent is not stretched," the importance of staying lengthened, and the emphasis on using body intelligence rather than props.
Although the DVD does not have a menu, the DVD is chaptered into four distinct segments. I have listed these below, providing descriptions and approximate times for each. Only Alyssa joins Flagg for the actually workout, which is a shame--it would have been great if Patty had continued in order to show modifications.
STRETCH IN MOTION (16 minutes)
This segment begins standing for upper body work. Flagg stretches the arms overhead, lacing the hands, then pulls the elbows back down behind the head, squeezing the shoulder blades. This is followed by a tricep stretch: Flagg starts with a traditional tricep stretch with one arm behind the back, but she adds several twists to this, including turning the head into the arm and taking a side bend. Next, an arm across chest stretch with the same arm; Flagg has several excellent form cues here. Flagg transitions between sides with another reach of the arms overhead, this time adding in a tilt back with the upper body. After finishing the second side, she rolls down to a standing forward bend position. There are MANY variations here, including bending/straightening the legs, raising to a flat back position, adding in arms, etc., all of which serve to very effectively stretch the hamstrings.
GET INTO YOUR BODY (18.5 minutes)
For this section, Flagg begins on the floor in a toe squat position. She then moves into what she calls "baby bridge," a sort of face-up table. From here, she steps one foot forward, tilting the pelvis and providing a nice stretch for the quad muscle. After completely the second side, she moves to a seated position with the legs stretched in front. Emphasizing keeping the legs straight and the knees towards the floor, Flagg performs a forward bend, then moves into similar work in a wide-legged seated forward bend position. She then moves to a bent leg position before again returning to straight. Finally, coming to a seated cross-legged position, Flagg moves through a nice neck stretch series. She begins with stretch the neck to the side, lowering the opposite shoulder, and then tilting the neck. After completing the second side, she shrugs the shoulders up while saying "no" with the head.
FEEL THE RUSH (14.5 minutes)
This segment starts lying on the mat. Flagg performs a reclined leg stretch, placing the the main emphasis on keeping the leg STRAIGHT as you take it through various ranges of motion. This is followed by placing the bent leg on the opposite knee for a Figure 4 stretch, twisting with bent knees, and adding both rocking and a chest stretch. After completing both sides, Flagg concludes with a "morning stretch," or a lying, full-body stretch, arms over the head.
BODY MEETS MIND (9 minutes)
Flagg starts seated in this segment, legs in front, hands on the floor to stretch the wrists; she also performs a shoulder stretch. From a forward bend, she alternates bending one knee, then comes back to a standing position. She concludes with a side stretch, adding a stretch for the arm.
I really enjoyed the deep, thorough stretches provided by this routine. Because I have a light of tightness in my upper back and neck, I especially liked the first 5 minutes--I even did that section at work today! As noted above, however, I think it would have been more helpful if Flagg had included a modifier during the actual workout. She does encourage viewers to only go to their own level and will sometimes briefly stop what she is doing to show a modification, but she quickly goes back to her own more advanced version. Having a model to follow who has more limited flexibility would have been very useful. For this reason, I would caution those who are beginners and/or more limited in mobility; otherwise, I definitely do recommend this DVD as an excellent stretching program.
Instructor Comments:
I liked Donna a lot. I have tried other fitness videos by dancers and have found that they seemed standoffish, but as noted above, Donna is very down-to-earth. She cues well (although not mirrored), and I had no problems following her instruction. However, she is VERY flexible, and she goes much more deeply into the poses than I could--I wish she had included a modifier throughout the workout to demonstrate more accessible positions (even though Donna does sometimes show these briefly herself).
Beth C (aka toaster)
10/19/2014
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Post by Karla on Dec 21, 2023 22:09:25 GMT
Abs and Stretch
Amy Bento
Year Released: 2006
This dvd has 2 ab sections and 2 stretch segments that you can mix and match or play all. The set is a nice open room with hardwood floors with some fitness props around the perimeter. There are 2 background exercisers. I love that the segments are short-they are perfect to use as add ons to other workouts or to string together for a longer workout!
Abs 1: This is a 15+ minute ab workout. You will need a set of light dumbbells for this workout.
After some brief dynamic movements you move right into the ab work.
The first half of the work is done standing using dumbbells. First you do some weighted side bends, then a move I hadnt done before-you reach a dumbbell across your forehead in front of you-I really felt this in my obliques! Then you do some weighted twisting, a fun kickboxing-esque weighted elbow strike and then a 1/2 moon type side bend with a dumbbell.
You then move down to the floor and do 3 different variations of V sits (TOUGH), and 3 different variations of crunches, and finish with a lower ab move where you raise your legs in a V shape and then drop them down to the floor slowly (4 counts down, 4 counts up).
Stretch 1: This is a 10+ minute standing stretch workout. Amy utilizes a stretchy band that I think really added to the stretches but you could easily sub a towel if you dont have a band.
Amy and b/g ladies work out with no shoes, the music is classical-esque and very stretch/ relaxation appropriate. What I really liked about this stretch is that she held the stretches long enough to really benefit from. She hits all your muscles in 10 minutes! Some of the stretches seemed pilates inspired and it kind of reminded me of her 10 Min Sol Hot Body Bootcamp stretch segment (which I love!).
Abs 2: This is a 15 minute core workout-you will need a stability ball & dumbbell for part of it. Amy starts off with a tough plank series-after holding plank pose you move into plank with a hip raise, plank w/ a knee twist, and a slow mountain climber. This part reminded me of some of Jillian Michaels core work.
After the plank work you move into ab work on the ball. You do a nice crunch variation, then rollouts on your knees w/ your elbows on the ball. Then you do a weighted dumbbell crunch of the ball a dumbbell chop, and some various weighted twisting moves on the ball. Then you put your feet on the ball and drop your legs from side to side working your obliques.
For only 15 minutes you really get quite a bit of variety and my abs/obliques felt thouroughly worked by the end of this sucker! I really like the plank work because it works a lot of muscles (very efficient) including your entire core, shoulders, triceps, and more. I also really enjoyed the ball work because though I have 3 variations of stability balls I actually have very few w/o's that utilize them. Again, this ab work was unique and fun while still being challenging
Stretch 2: This is a 15+ minute seated stretch workout. Amy utilizes a stretchy band for the last half of the workout but you could easily sub a towel if you dont have a band, though I think the band adds to the stretching.
Amy and b/g ladies work out with no shoes, the music is nice and has a kind-of light techno feel to it. What I really liked about this stretch (and stretch 1) is that she held the stretches long enough to really benefit from. Some of the stretches seemed yoga inspired to me, though I am no yoga pro-I definately recognized warrior, cobra, and down dog. This is a great way to spend 15 minutes before or after a workout or on its own on a rest day. Stretching is a very important and often overlooked part of our workout routine!
I really enjoy all of Amy's ab work (Hot Body Bootcamp, All Cardio Hi Lo KO, In The Ring, A Team Bootcamp, All Pump Xtreme) She is very innovative-always keeping it fresh and fun. Lots of standing ab work, and she utilizes dumbbells to really maximize the benefits of the ab work and get the most bang for your workout minutes. I would rate this workout as intermediate. Very fun and effective
lindseylu8
05/28/2010
Since I suffer with a post-preganancy paunch, I have been doing all sorts of ab exercises to try to tone up my midsection. This one is one of the better ab videos. There are two sections to the abs: the first section is used with five pound weights, the second is mainly planks and stability ball work. There were some interesting moves with the abs that I have not done before and I am hoping that I will see results.
The stretch sections are also good, using bands. Amy gives you moves that stretch out muscles you're not even aware of.
This DVD is intended to be add-ons to other workouts, I suspect, although I have done the whole thing when I am sort of having a semi-rest day.
Instructor Comments:
Amy is calm and pleasant in this one.
Lady D
05/17/2006
This is a 60 minute workout divided into 4 sections. Two sections work your abdominals from all angles and the last two stretch your total body.
Amy uses a mat, stability ball, light weights and a resist-a-band.
Chapters:
Ab Section 1
Ab Section 2
Stretch Section 1
Stretch Section 2
Here is a breakdown of the moves:
Ab 1:
Amy does a very brief warm up in this segment. Then using the dumbbells, she does side bends. Taking the left arm, she drives the dumbbell across to the right (similar to a punching move) Repeat to other side. Then she puts the dumbbells in both hands, holds them to the front and does twists side to side to work the obliques. Next she does an elbow strike using one dumbbell to each side. Then hold weight above head & stretch to the side squeezing abs. Next up is v-sits on the floor. Reach up for 2 counts and back for 2. (never coming all the way to the floor) Then she does this move with arms to the sides. Bring knees to chest and stretch out before setting up for the next exercise. Regular crunches are up next, single count. She changes it up by having knees up in air and hands are above the head, crunching up. Full body stretch (lying flat on floor stretching arms overhead and legs out straight) prepares you for more work! Legs straight up in the air, feet apart slightly, drop legs to floor 4 counts, lift back up 4 counts. This works the lower abs and finishes up this segment.
Abs 2:
If you LOVE plank work, this section is for you!! Amy starts out in plank position on elbows. (long holds, 24 counts) Then, while still holding the plank, she lifts her hips up for 2, down for 2. Then she releases into shell stretch (or child's pose). More planks follow, this time on hands with legs wide apart. She drives the knee in on an angle targeting obliques. Then she drives the knee forward into the chest (all while maintaining that plank position). Stretch then grab that stability ball. Roll down on ball and prepare for crunches with different arm motions. Amy then does ball roll outs (where you are on your knees and you place your hands/forearms on top of ball and roll the ball out and using your ab muscles pull the ball back toward you). Back to crunches on the ball using weight to increase intensity. Bridge up with head on ball, twist to one side with the weight, repeat to other side. Then move to the floor, with shins on ball, roll the ball to each side crunching your side abdominals. Ball between legs, 2 counts down, 2 up, then add crunch with arms. A few stretches using the ball round out this section.
Stretch 1:
This is all standing work. Using a resist-a-band, inhale up with arms overhead repeating several times. Then reach arms overhead and reach over to the side, hold, repeat to other side. Amy then does a few shoulder rolls and then pulls arms forward stretching her back. Drop band, bend down with hands on quads twisting to the side to stretch shoulder, outer back muscles. (repeat other way) Standing twist, opposite hand to foot, twisting the spine. Several deep breaths follow. Standing quad stretch then forward bend. Next is tree pose releasing arms forward. The last move in this section is an inner thigh stretch.
Stretch 2:
This segment is all seated stretches. Deep breaths prepare you, then draw arms in front, clasp hands, stretch. Slide legs out, hands behind you/palms flat facing opposite direction and stretch your chest area. Then Amy lifts into reverse plank. She follows this up with seated forward bend, then grabs the band to deepen it. Lying on your back, grab your band, extend leg in air, wrap band around foot and stretch hamstring. Then that same leg moves to the side to deepen the inner thigh stretch. Repeat other leg. Knees to chest then move into runners lunge. Amy then straightens the front leg to target the hamstrings. Down dog is next, then into slow cobra, finally relaxing into child's pose to finish.
Instructor Comments:
DeniseR
04/07/2006
2 Abs (ea. about 15min), 2 stretch (1st 10min, 2nd 15 min).
The moves are a bit difficult to describe as many are non-standard - so please bear with me. For the abs, the music is about 68 bpm, and forgettable techno.
Abs #1
WARMUP:
1) 8x squats, arms cross down in front, passing wide to overhead, singles pace;
2) Hold arms up, 16x 'wave' whole body (side leans) leaving arms overhead. Singles pace.
3) Now with alt arms overhead/by thigh (standard move), singles pace. 12 of them
4) Couple of deep breath with big arms.
5) Back stretch, arms clasped forward, tail-bone tucked under
Light Bells, standing, feet shoulder width apart:
1) 24 alt side bends w/arms held straight down by side; 4 beats= right, left, right, left. Yes, it's a bit quick so use light weights!
2) 24 side bends to right only w/ left hand moving from shoulder to ext, pass in front of forehead. I found this too fast for the weight I initially chose. Lightened it & then fine. 4 beats= arm- out, back, out, back.
3) Rpt other side.
4) Bring feet in a bit. Arms bent in front as if ½-way through a bicep curl - hold there & twist body side to side. 40 twists (20 ea. side). 4 beats= left, right, left, right.
5) Drop one weight. Hands on each end of one bell. On one side only, drive elbow back as if hitting someone behind you - 20 of them. 4 beats= drive, drive, drive, drive.
6) Rpt other side.
7) As previous, but alternating sides, 24 in total. 4 beats= left, right, left right.
8) Feet together, still only a single bell, both hands in the middle & held overhead. Alternate bending to the side, 18 bends in total. 4 beats= Down, 2 up, 2. It's a slow one.
To the floor on mat
9) Sit with legs slightly bent out in front, lean back, arms out at shoulder height. The move: sit up, arms to overhead then lean back, arms to horizontal. 4 beats = down, 2, up, 2. 18 lifts in total; hold for 8 beats on final down move. Stay there.
10) Do the same as above, but arms go wide (stay horizontal) when lift body to upright. 14 lifts, hold for 8 count on final down move.
11) On your back, bent legs curled into chest for a few breaths.
12) Feet down, standard upper crunches. 4 beats= up, down, up, down. 26 of them.
13) Raise bent legs so shins horizontal, arms straight past ears, upper crunch. 4 beats= up, down, up, down. 28 lifts.
14) Lie flat, arms past ears, stretch, beathing.
15) Raise straight legs to vertical above hips, shoulder width apart, arms by thighs, palms down. 8 beats= down, 2, 3, 4, up, 2, 3, 4. 10 of them. THESE I felt!
16) Pull bent legs to chest, wrap arms & breath.
17) Rock up to sitting cross-legged for breathing - DONE.
Abs #2
No warmup.
On the mat.
1) Plank position, on elbows & toes, feet together, hold for 32 count.
2) Stay there for hip lifts. 4 beats= up, 2, down, 2. 13 lifts.
3) Child's pose, breath.
4) Back to plank, on hands & toes, feet wide. Hold for 8 count.
5) Now drive knee to opposite hip, take back. Alternate legs. 4 beats= cross, back, cross, back. 24 (12 ea. leg)
6) Sit back on heels, breath with big arms.
7) Plank again, hands, feet apart. Alternate driving knee directly forwards towards chest. Faster pace. 4 beats= in, in, in, in. 32 (16 ea. leg)
8) Sit back on heels, breath with big arms.
9) Crunches: Grab ball. Sit on it. Roll down until mid/lower back is on ball, thighs horizontal, knees square, arms crossed w/hands to shoulders. The crunch is to lift the torso so only your lower back is on the ball, lift toes, arms straight out at 45° angle. 4 beats= up, back, up, back. 24 of them.
10) Roll-outs: Off the ball, knees on the mat, elbows on the ball. 4 beats= out, 2, back, 2. 16 of them.
11) Grab a single bell. Sit on ball, roll down as before. Hold bell with both hands, arms out at 45. Go back until arms past ears, then do a pullover into high crunch, lift toes again too. 4 beats= back, 2, crunch, 2. 16 of them.
12) Same starting position as above. Chop bell down to right thigh, then left thigh. Roll ball under back as you chop. 4 beats= chop, chop, chop, chop.
13) Sit up, drop bell, breath with big arms.
14) Pick up weight, held with both hands. Roll back down until only upper back on ball (bridge). Long arm (Russian) chops directly to the side level with shoulders, one side only. Again, roll ball under back as chop. 4 beats= down, up, down, up. 8 of them.
15) Repeat on the other side
16) Same again, but alternate sides, 8 in total (4 each side).
15) Ditch the weight. To the floor. Lie down, thighs/calves on ball, arms out to the side level with shoulders, palms down. Roll ball to the side until legs at 45°. Alternate sides. 4 beats= down, 2, up, 2.
16) Legs vertical, ball between ankles, arms overhead past ears. Take the ball to just touch the floor. When coming up, lift hips too. 4 beats= down, 2, up, 2. Only 4.
17) Add arms. When legs/ball come up, reach for the ball (double long-lever crunch). 4 beats= down, 2, up, 2. 16 of them.
17) Sit up, straight legs, wide apart. Breathing. Twist and hold ball behind right leg. Hold for 8. Repeat other side.
18) Up onto knees, round body over the ball in front - DONE.
I've done these twice, both back-back and certainly felt it the next day.
I don't have time now to do a detailed stretch review, but my impressions were:
Felt a bit like yoga, but not quite. I think the only actual yoga moves were down-dog & cobra. Her voice was good for this, she kept it soft & calm. I remember the music being very soothing. The first wasn't long enough - just getting into it and it was over, only 10 min. So I've run them together instead. The second is longer (15 min).
Instructor Comments:
I like Amy's personality - not excessive in any direction. She's relaxed and informal. Cueing is fine as are form pointers and the occasional "Come on! You can do it! Only 4 more!!"
Helen
11/30/-0001
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