Training Session Menus: Main Course Playlist 3

Training Session Menus: Main Course Playlist 3

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 3 is suitable for all levels, and includes: Warm Up, Candlestick and Core, Glute Activation, Backwards Shoulder Roll, Shoulder Stands, Scissor Kick Roll, Fish Flop, and a Cool Down.

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Training Session Menus: Main Course Playlist 3
  • 1.1.2 Warm Up
    20:11
    1.1.2 Warm Up

    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.

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

    1.3.2 Candlestick and Core

    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://...

  • 1.3.4 Glute Activation
    07:39
    1.3.4 Glute Activation

    1.3.4 Glute Activation

    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.

  • 2.3.2 Backwards Shoulder Roll
    17:42
    2.3.2 Backwards Shoulder Roll

    2.3.2 Backwards Shoulder Roll

    Nestwork: Refined Movement - Rollaroundary Video 2 - Backwards Shoulder Roll

    Understanding and perfecting the backwards shoulder roll.
    Please ensure you're fully warmed up before trying these.

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

  • 3.1.1 Shoulder Stands
    16:17
    3.1.1 Shoulder Stands

    3.1.1 Shoulder Stands

    Nestwork: Shapes and Flow - Shapesing Video 1 - Shoulder Stands

    Positioning, engagement, and technique to balance and stabilise shoulder stands - A staple of floor inversions.
    Please complete the warm up sequence before trying this move, taking care to thoroughly mobilise your neck.

    ❦ WARM UP ...

  • 3.2.1 Scissor Kick Roll
    06:25
    3.2.1 Scissor Kick Roll

    3.2.1 Scissor Kick Roll

    Nestwork: Shapes and Flow - Elaborations Video 1 - Scissor Kick Roll

    Embellishment addition to a backwards shoulder roll.
    Please complete the warm up, and ensure you're comfortable with the backwards shoulder roll, before trying these.

    ❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/vide...

  • 3.2.2 Fish Flop
    25:37
    3.2.2 Fish Flop

    3.2.2 Fish Flop

    Nestwork: Shapes and Flow - Elaborations Video 2 - Fish Flop

    Advanced 'no hands no feet' embellished backwards shoulder roll.
    Completing the warm up is essential before working on this move, and due to the full body movement nature of the Fish Flop, I'd recommend the prerequisites for this, wou...

  • 1.1.3 Cool Down
    09:48
    1.1.3 Cool Down

    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.

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