Training Session Menus: Main Course Playlist 1
Ready made training session menus available for all levels with no subscription, choose your preferred level and focus.
Main Course playlists include 8 full length training sequences and tutorials, streamable for 72hrs.
Main Course Menu 1 is suitable for all levels, and includes: Warm Up, Hamstring Stretches, Extension and Lines, Active Flex, Bodywaves and Isolations, Half Moon Roll, Alethea Split, and a Cool Down.
(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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1.1.2 Warm Up
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.
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1.2.1 Hamstring Stretches
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
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2.2.1 Extension and Lines
Nestwork: Refined Movement - Legticulation Video 1 - Extension and Lines
Improve lines, leg and ankle extension, and eliminate microbending at the knee.
Please complete the warm up before working on these exercises.❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-2-warm-up
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1.2.4 Active Leg Flex
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...
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2.1.1 Bodywaves & Isolations
Nestwork: Refined Movement - Ripplini Video 1 - Bodywaves and Isolations
Covering techniques and isolations for bodywaves, working on perfecting them from kneeling.
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2.3.4 Half Moon Rolls
Nestwork: Refined Movement - Rollaroundary Video 4 - Half Moon Rolls
Mastering the half moon roll floor transition, suitable for all levels.
Please complete the warm up sequence before trying these, and first completing the candlestick and core stability, and the forward and backwards rolls tuto... -
3.1.4 Alethea Split
Nestwork: Shapes and Flow - Shapesing Video 4 - Alethea Split
Tutorial for the Alethea split, or floor machine gun.
Please complete the warm up before working on this pose, taking extra time for the extension and lines, and for the active leg flex sequences will help to make this move easier and... -
1.1.3 Cool Down
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.
