| Class #1: | WARM-UP-23 | STEP-UP-16 | TONE-UP-18 | MSE7a MSE7b MSE7c |
FLEX-5 ( or 6) |
| Class #2: | WARM-UP-19 | STEP-UP-24 | TONE-UP-20 | FLEX-6 ( or 5) | |
| Class #3: | WARM-UP-22 | STEP-UP-25 | TONE-UP-19 | FLEX-5 ( or 6) |
| FLEX-6 | recommended tempo: slow & relaxing |
Follow the links for detailed descriptions of each element.
| PREPARATION: clear all equipment from the floor except mats - lie supine on the mat | |||
| full length stretch & relax | |||
| side stretch (supine) | |||
| PREPARATION: sit on the mat, facing front | |||
| adductor stretch (feet apart) |
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| hamstring stretch (seated) | |||
| spine twist stretch | |||
| back stretch | |||
| PREPARATION: come up to standing (push mat aside) | |||
| shoulder stretch (front) | |||
| chest stretch (standing) | |||
| side stretch (standing) | |||
| quad stretch (standing) | |||
| gastrocnemius stretch | |||
| soleus stretch with shoulder stretches | |||
| toe raise stretch | |||
| deep breaths | |||
Your class should now be in good spirits and feeling good about themselves. Make sure that you appear approachable and relaxed at this point. As they move to talk amongst themselves and get ready to leave, wait where you are for a moment and tell them how well they have done. It is now that one or two clients may want to come forward to ask you something, but if you turn away immediately and start putting your tapes and equipment away, they may feel discouraged from speaking to you.
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