This is the SECRET PAGE for Level 2 students in Spring semester 2021; please don’t share the page or the links with other people. I’ll update it each week, after class has occurred.
How to get to the Zoom class (same info for all classes for the entire semester!)
- Meeting #: 876 746 0037
- Password: 231199
- You can download Zoom and plug in the meeting # & password OR you can use this link:
- Link:https://portlandcc.zoom.us/j/8767460037?pwd=M09BQkNLRzR5RXRRaFBDOFNlZVhNQT09 (you will likely need to cut & paste this)
It’s SPRING! YAY!
This page updates on Thursdays. You’ll have 2 weeks to work with each video.
Week 1
Items to have available for this workout: squishy ball OR rolled-up towel; theraband; cushion to lift your hips. OK to use an Ottoman for the Short box series. OK to skip the theraband. (If that’s the case, have a strap available for the Crouch to Cross stretch series.) TIP: if you own more than one theraband, pick the lighter one. The band is for stability, NOT resistance.
New Focus for this semester: ways to activate more of the muscles around your 3-dimensional pelvis and legs. Generally, most bodies tend to use front & back muscles quite a bit and side muscles far less. Activating inner and outer thigh muscles takes the burden off front/back muscles, creating better balance, stability and mobility. That means: tight folks will gain more movement; loose folks will gain more stability.
New exercises & positions for this week: Standing Warmup 1, Reclined Footwork, Short Box on the Mat, Crouch to Cross stretch. Diamond Legs position for Roll up, Spine Stretch Forward and Saw.
CLICK HERE for the Week 1 video
Week 2
Items to have available for this workout: squishy ball OR rolled-up towel; theraband; cushion to lift your hips; chair back or counter to assist balance in Standing Frog. OK to use an Ottoman for the Short box series. OK to skip the theraband. (If that’s the case, have a strap available for the Crouch to Cross stretch series.) TIP: if you own more than one theraband, pick the lighter one. The band is for stability, NOT resistance.
We’re continuing to work on the inner & outer thigh this week with Diamond position. Standing Frog is a fun way to turn that in a different relationship to gravity.
New exercises & positions for this week: Standing Warmup 2: marching, standing frog and lunge with tilt & twist; Reclined Single-leg Footwork; Short Box on the Mat in Parallel; Spine stretch forward 2-ways; Corkscrew.
CLICK HERE for the Week 2 video
