Nestwork: Fitness and Flexibility

Nestwork: Fitness and Flexibility

12 Episodes

Fitness and Flexibility subscription content is the core of Nestwork, and includes daily and weekly exercises for whole body health and mobility, no dance experience or intention required.

Nestwork is a collection of exercises, stretches, and movement for all levels, designed to be comfortable in even the smallest training space with any flooring type. No equipment required. Content includes training sequences and tutorials to help improve, and keep on top of mobility and stretching if you don't feel like dancing, technique to revisit and refine isolated movements, plus floor shapes and routines to keep your flow refreshed.

(Please note: Prices can only be set in USD and are subject to exchange rate fluctuation, advertised GBP prices are approx, as a result of this.)

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Nestwork: Fitness and Flexibility

12 Episodes

  • 1.1.1 Mobilisation
    09:05
    1.1.1 Mobilisation
    Episode 1

    1.1.1 Mobilisation

    Episode 1

    Nestwork: Fitness and Flexibility - Foundationals Video 1 - Mobilisation

    A comfortable mobility sequence, working through the whole body to increase blood flow, to help prevent stiffness in the joints and muscles, and to gently sustain and improve our range of motion.

  • 1.1.2 Warm Up
    20:11
    1.1.2 Warm Up
    Episode 2

    1.1.2 Warm Up

    Episode 2

    Nestwork: Fitness and Flexibility - Foundationals Video 2 - Warm Up

    This is a more dynamic warm up sequence to help prepare the body for training, stretching, and stabilisation exercises.

  • 1.1.3 Cool Down
    09:48
    1.1.3 Cool Down
    Episode 3

    1.1.3 Cool Down

    Episode 3

    Nestwork: Fitness and Flexibility - Foundationals Video 3 - Cool Down

    Gentle movements and sequences to cool down and reset the body after warm up and training, and to help prevent muscles and joints from seizing after a workout.

  • 1.1.4 Full Body Stretch
    13:21
    1.1.4 Full Body Stretch
    Episode 4

    1.1.4 Full Body Stretch

    Episode 4

    Nestwork: Fitness and Flexibility - Foundationals Video 4 - Full Body Stretch

    A gentle all over body stretch sequence, perfect for after warm up and training, and particularly effective to help reset the body after extended periods of sitting and stillness.

  • 1.2.1 Hamstring Stretches
    21:51
    1.2.1 Hamstring Stretches
    Episode 5

    1.2.1 Hamstring Stretches

    Episode 5

    Nestwork: Fitness and Flexibility - Flexorama Video 1 - Hamstring Stretches

    Stretches to sustain and increase hamstring flexibility, suitable for all levels.
    Please work through the warm up sequence before trying these.

    ❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-2-warm-up
    ❦...

  • 1.2.2 Hip Flexor Stretches
    15:56
    1.2.2 Hip Flexor Stretches
    Episode 6

    1.2.2 Hip Flexor Stretches

    Episode 6

    Nestwork: Fitness and Flexibility - Flexorama Video 2 - Hip Flexor Stretches

    Effective hip flexor stretches and exercises.
    I recommend completing the mobilisation, or warm up sequences before working on these.

    ❦ MOBILISATION SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-1-mobilisation
    ...

  • 1.2.3 Straddlework
    26:39
    1.2.3 Straddlework
    Episode 7

    1.2.3 Straddlework

    Episode 7

    Nestwork: Fitness and Flexibility - Flexorama Video 3 - Straddlework

    Active straddle and pancake fold stretches and exercises, training active and passive flexibility for working towards middle splits and swimthroughs.
    Please ensure you've completed the warm up before trying these.

    ❦ WARM UP SE...

  • 1.2.4 Active Leg Flex
    19:52
    1.2.4 Active Leg Flex
    Episode 8

    1.2.4 Active Leg Flex

    Episode 8

    Nestwork: Fitness and Flexibility - Flexorama Video 4 - Active Leg Flex

    Exercises and drills to improve active leg flexibility.
    I recommend working through the warm up video before trying these, and you'll be more comfortable if you've completed the hamstring stretch sequence first.

    ❦ WARM UP S...

  • 1.3.1 Shoulders & Lats
    11:04
    1.3.1 Shoulders & Lats
    Episode 9

    1.3.1 Shoulders & Lats

    Episode 9

    Nestwork: Fitness and Flexibility - Stabilisation Video 1 - Shoulders and Lats

    Strengthening and conditioning exercises for shoulders and lats, to improve stabilisation and avoid injuries.
    Please complete the mobilisation or warm up sequence before starting these.

    ❦ MOBILISATION SEQUENCE: https...

  • 1.3.2 Candlestick and Core
    23:51
    1.3.2 Candlestick and Core
    Episode 10

    1.3.2 Candlestick and Core

    Episode 10

    Nestwork: Fitness and Flexibility - Stabilisation Video 2 - Candlestick and Core

    Core stability exercises to help improve your candlestick pose, a key position to help prepare for many floor and aerial poses and moves.
    Please warm up before working on this sequence.

    ❦ WARM UP SEQUENCE: https://...

  • 1.3.3 Wrist Conditioning
    15:54
    1.3.3 Wrist Conditioning
    Episode 11

    1.3.3 Wrist Conditioning

    Episode 11

    Nestwork: Fitness and Flexibility - Stabilisation Video 3 - Wrist Conditioning

    Strengthening techniques for wrist conditioning, to help stabilisation for floor based and handbalancing moves.

  • 1.3.4 Glute Activation
    07:39
    1.3.4 Glute Activation
    Episode 12

    1.3.4 Glute Activation

    Episode 12

    Nestwork: Fitness and Flexibility - Stabilisation Video 4 - Glute Activation

    Glute activation exercises to relieve strain from the lower back, improve posture, and aid active engagement in flexibility.

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