Kauai October BC

This is one of the most popular classes at the spa where I teach - it takes a lot to come up with new ways to keep this group of students challenged and interested week after week so I always vary the tools and the format.

For this class I'll use gliders, dumbbells, "O" rings and body bars

Gliders & DB:

• Alternating rear lunge with same side anterior delt raise
• Alternating side lunge with same side reach across
• Combine both doing one rear and one side lunge on each leg
• Calf raises with bicep curls
• Plie squat travel with bicep curls
• Hip hinge with tricep kick back
• Curtsy lunge alternate with medial delt fly

O Rings and Body Bar:

• Crab walk - bar held long off the floor in front
• Bar hand off and twist from the waist in place
• 1 Leg abduction, followed by 1 arm bicep curl
• Other side same sequence
• Calf raise with bar support
• 1 Leg hip extension with bar support
• Tricep extension over head, bar long behind back
• Other hip extension

Mat, gliders and body bar:

• Seated on mat, active lean back holding bar by chest, feet on gliders - do single leg slide away then both
• V sit hold
• Partial roll down and twist to side, bar @ chest
• Supine, heels on gliders, bar @ chest - head lifted do bicycles with feet on floor, bar twists towards long let
• Prone, palms on gliders - active back extension and look backs pulling one glider in closer

Email if you have any questions. If you don't have gliders this all still works, you can use the body bar on the back extensions - they are, however, a really inexpensive and effective addition to any gym program.

Aloha, Petrina

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