Rest & Recovery

10 PRE-hab exercises

Prehab exercises should be incorporated into your routine regularly, ideally as part of your warm-up/cool-down, and/or on rest/active recovery days. This proactive approach helps to strengthen and mobilise joints and improve flexibility in muscles, reducing the risk of injury.

Yoga with Sandra 16/10/24
Quick foam rolling and stretching
Deep Stretching with TL
Foam Rolling with TL & yoga with Sandra

Skip a few minutes at the end of the FR.

Beginners Yoga with Sandra 19/06/24
Yoga 21/01/24
4 - Foam Rolling quads & hip flexors

Part 4 of the foam rolling sequence focusses on moving onto the front of the thigh.  If you suffer from tight hips, sore knees, tight/sore back this area should be included in your weekly routine.  You can do these videos individually or put them together.

3 - Foam rolling lats & upper back

Part 3 of the foam rolling sequence focusses on moving from the glutes up to the neck via the lats, rhomboids and traps.  You can do these individually or put them together.

2 - foam rolling lumber spine area

Part 2 of the foam rolling sequence helps the lower back area which will help with sore backs. This area goes hand in hand with the glutes.

1 - foam rolling glutes

Part 1 of the foam rolling sequence hits your largest and most used muscle group yet the one that's often neglected!  Feeling tight in your legs, lower back and/or hips? Release the glutes to help ease the tightness.

Dynamic movement

Lots of movement on a cold evening

Yoga with alternate nostril breathing

Plus crab move development

Yoga & Animal Flow

A bit of Animal Flow instead of standing poses and lots of laughs

Gentle Yoga with box breathing

52 mins of easy yoga starting with box breathing.

I am unsure why this video has turned this way so hopefully you can turn your screen or follow through queues.

20 min basic stretch

Lower body focus

An old 20 min flow

This one was recorded during the first lockdown but it's still useful.

01/02/23 Yoga class

3 power questions to get you thinking followed by yoga flow & PMR meditation

11/01/23 Yoga class

Journalling, beginners yoga-flow and meditation

7 exercises to strengthen your core and glutes

For anyone with back problems, weak core and/or glutes

16 min SMR for feet, calves and IT band

Good for runners, if you walk a lot or if you are feeling tight through the lower back, hips or legs

8 min lower body warm-up

Use for a lower body session

20 min lunch time flow

Can be done at any time of the day

18 min stretch

Can be done at any time of the day

20 mins Lower body foam rolling and stretching

Good for runners, if you walk a lot or if you are feeling tight through the lower back, hips or legs