Training Session Menus: Main Course Playlist 4
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 4 is suitable for all levels, and includes: Warm Up, Straddlework, Single Leg Circles, Fankick Rolls, Half Moon Roll, Alethea Split, Technical Sequence 1, 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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1.2.3 Straddlework
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...
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2.2.4 Single Leg Circles
Nestwork: Refined Movement - Legticulation Video 4 - Single Leg Circles
Positioning and engagement required for smooth single leg circles.
Please complete the mobilisation or warm up sequence before trying these.❦ MOBILISATION SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-1-mobilisatio...
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2.3.3 Fankick Rolls
Nestwork: Refined Movement - Rollaroundary Video 3 - Fankick Rolls
Fankick roll floor transition technique, covering the traditional style and some variations.
You may be more comfortable if you complete the warmup before trying these, and working on your active flexibility and straddlework will... -
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... -
3.3.1 Technical Sequence 1
Nestwork: Shapes and Flow - Floor Flailings Video 1 - Technical Sequence 1
Technical sequences including moves we've worked on, and finding ways to link them together in a flow. This sequence includes a Half Moon Roll, an Alethea Split, Fan Kick Rolls, and Single Leg Circles. Please ensure you'v...
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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.
