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Mini Ball Week

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Strength and Stretch

🔄 Format Overview: Strength + Stretch Intervals

Workout Type: Combination of strength training and mobility/stretching.
Interval Format: Each set includes:
1. A strength move with weights (dumbbells/kettlebells).
2. A mobility/stretch move using a yoga strap or towel.
3. An optional core move using a mini ball.
Timer Used: 40 seconds work, 20 seconds rest.

🧘 Mobility & Stretch (with Yoga Strap)

Lateral Flexion and Rotation:
- Arm lifts and side bends, followed by rotational stretches.
- Focus on full range of motion and engaging obliques.
Lunge + Rotation Combo:
- Alternating lunges with upper body rotation.
- Great for dynamic mobility through hips and spine.

💪 Strength Training (Using Weights)

Goblet Squat + Shoulder Press:
- 4 squats, 4 presses, then combine into one movement.
- Emphasis on full-body strength.
Single-Leg Lunge + One-Arm Row:
- Repeat on both sides.
- Adds balance, unilateral strength, and back engagement.

🔵 Core (Using Mini Ball)

Seated Twist (Ball Between Knees):
- Twist hips side to side while maintaining squeeze.
- Engages core, inner thighs, and balance.
Plank Pike with Squeeze:
- Ball between calves, lift into pike, return to plank.
- Core challenge + hip rotation from pike to center.
- Very demanding combo.

✅ Final Thoughts

Circuit Includes:
1. Mobility/stretch
2. Strength
3. Core
Total Exercises: 6 key movements in a repeatable loop.
Optional Add-ons: Use mini ball for additional core challenge.

Mini Ball Interval Conditioning ideas

Class Type: Instructor Education / Ideas for Conditioning Classes
Duration: 7 minutes 45 seconds
Format: Demonstration and discussion of mini ball-based strength, balance and mobility exercises
Purpose: To provide instructors with creative mini ball variations for conditioning and circuit classes
Music Tempo Used: Move 40:20 by Pure Energy Music

Class Breakdown and Exercise Ideas

1. Plié with Mini Ball Hold (Standing)

Setup: Heels together, toes turned out, arms extended forward
Movement: Slow plié down for two counts and rise for two counts
Variations:
- Speed up tempo
- Arm line changes (overhead, across body, circular sweeps)
- Add a pull across the midline for oblique activation

2. Single-Leg Bridge with Foot on Ball (Supine)

Setup: Both feet on mini ball, knees close together
Movement:
- Bridge lift
- One leg lifts, hold, and return
Challenge: Core stability and glute engagement on an unstable base
Tip: Reset between sides for control

3. Ball Between Knees – Squat with Rotation (Standing)

Setup: Ball squeezed between knees
Movement Pattern:
- Squat
- Rotate torso to one side
- Squat again → rotate opposite
- Add heel lifts after squats for ankle strength

4. Balance Challenge – Ball Placement with Arm Reaches

Setup: Standing, moving the ball around
Drill:
- Place ball in different positions on the floor
- Touch shoulder → lift arm
- Pick ball up and move to a new spot
Goal: Improve balance, proprioception, and coordination

5. Core Tap Downs with Ball Under Sacrum (Forearm Support)

Setup: Lie supine with ball under sacrum, forearms on floor
Exercises:
- Tabletop with alternating leg taps
- Progress to extended leg tap downs
Regression: Lie flat if neck or shoulders feel strained

6. Wrist Strengthening in Kneeling (Ball Under Knees)

Setup: Kneeling on ball
Mobility Drill:
- Roll body forward and back, then side to side
- Add push-ups
- Add rotational cross-body touches

7. Core Flow with Mini Ball (Optional Add-On)

Use kneeling ball work to challenge stability and transition into push-up-based core conditioning

Mobility and body weight

Class Format: Strength + Flexibility Fusion

Theme: Daily fusion classes combining strength, mobility, and stretch.
Structure: 3-minute circuits using:
1. Mobility (1 minute)
2. Strength (1 minute)
3. Stretch (1 minute)
Music Suggestion: Hiit 51 Slow Strength from Pure Energy app for timing and mood.

🧘 Mobility & Flexibility Drills (Yoga Strap or Towel)

Upper Body Mobility
- Arm lifts + lateral flexion
- Rotational movements (right/left)
- Shoulder pass-throughs using strap – optional full overhead circle (avoid if shoulder issues)
Hip Opener & Deep Squat Combo
- Deep squat, elbows pressing knees out
- Sway side to side
- Arms up and lift for dynamic transitions
- Pattern example: 8 deep pushes + 8 squats
Mat Mobility (Back & Spine)
- From kneeling to cobra-style back extensions
- Plank → drop knees → sit back on heels
- Smooth transitions for spinal mobility

💪 Optional Strength Integration

Bodyweight strength moves can replace or mix into the mobility/stretch circuits.
Good for alternating high-effort resistance days with lighter bodyweight options.

🌀 Advanced Mobility Flow

Lunge + Rotation
- Step forward with rotation (right/left)
- Emphasis on functional range of motion
Lateral Flexion with Rear Leg Cross
- One leg crosses behind the other while stretching over.
- Great for lengthening the side body.
Put It Together
- Forward lunge → rotation → lateral stretch.
- A full-body flow that can be looped or extended.

✅ Tips & Teaching Notes

Encourage participants to bring a towel or strap.
Offer modifications for shoulder or mobility limitations.
These drills are ideal to:
- Spice up classes
- Improve joint health
- Transition from high-intensity days
Can be used across formats: Pilates, strength, stretch, cardio fusion.

Flex Mobility

🧘 Overview of the Flex Program

Flex is a mobility and stretch-based class.
Ideal for:
- Group Fitness Teachers who are wanting to offer. New mobility CLASS

🔄 Sample Warm-Up Routine Demonstrated

1. Lateral Reaches + Rib Isolations

Arm reaches overhead
Rib cage isolation with arms extended
Smooth and flowing transitions
Focus on spine and upper body mobility

2. Arm Cross + Shoulder Openers

Reach across the body
Open arms with scapular retraction
Promotes shoulder mobility and posture

3. Squats + Hip Circles

Squat down with hip rotations
Targets hips and groin flexibility
Flow into side lunges for lateral mobility

4. Balance + Hip Circles

Stand on one leg
Tap and circle other leg
Add external/internal hip rotation
Great for stabiliser muscles and coordination

5. Knee + Ankle Mobility

Gentle knee bends with foot placement variations
Tiptoe lifts and V-stance transitions
Focus on knee tracking and ankle mobility

6. Walking Squats + Heel Lifts

Side step squats
Forward leg extensions with heel lift
Transitions into turnout and plié

✅ Key Benefits

Joint-friendly and adaptable to all levels
Encourages fluid, functional movement
Can be repeated or followed with deeper stretches using props (e.g., towel)

📩 Access and Extras

Comment “flex” to receive details on the full instructor training pack.
Comment “choreography” to get:
- Access to previous sessions
- Choreography notes
- Free content (e.g. frozen shoulder, plantar fasciitis resources)