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Stretch Course
Welcome!
Acknowledgement of Country
Course outline
Meet Sophie (1:02)
Module 1 – All about stretching
Why do we stretch? (3:30)
When should we stretch?
Current research on stretching
The anatomy of stretching (6:07)
Types of stretching (5:20)
Module 2 - Stretching in classes
Why include stretching in classes
The value of a full stretch class
What are stretching aids? (6:06)
Breathing and stretching
Using props
Module 3 – Dynamic floor stretches
Dynamic floor work
Chest opener (1:41)
Downward facing dog (1:33)
Wild thing (1:35)
Quadruped (2:28)
Supine (5:38)
Seated (3:51)
Prone (2:30)
Rolling like a ball (0:58)
Child's pose (1:15)
Module 4 - Static floor stretches
Static floor work
Child's pose
Shell stretch
Spine extension
Spinal twist
Roll overs
Bridge & wheel
Seated neck stretches
Arms and Chest
Hips and Glutes
Hamstrings
Quadriceps and hip flexors
Front splits
Frog stretch and middle splits
Teaching drill
Module 5 - Dynamic Standing stretches
Dynamic Standing work
Warrior I, II and Dancing warrior (1:22)
Arrow Head Lunge (0:47)
Spinal Roll (1:05)
Standing Cat/Cow and Thread the Needle (1:54)
Standing Saw (0:44)
Second plié (1:19)
Side lunge (0:57)
Module 6 - Static standing stretches
Static standing work
Triangle pose
Half moon
Standing hamstring stretch
Standing quad stretch
Standing side bend
Tree pose
Teaching drill
Module 7 - Dynamic barre stretches
Dynamic barre work
Foot on barre (0:58)
Ankle on barre (1:11)
Leg mount (0:52)
Hip mobilisation (0:56)
Pony walks and pony swings (0:44)
Ankle rolls (0:35)
Rises (1:17)
Cat/cow and thread the needle (2:58)
Side bend (1:23)
Module 8 - Static barre stretches
Static barre work
Chest opener
Calf stretch
Quad stretch
Hamstring stretches
Inner thigh stretch
Dancers pose
Figure of four
Pigeon pose
Leg mount
Arabesque
Teaching drill
Module 9 – Stretch classes and sequences
Designing a balanced stretch class and sequence
Start of class (6:55)
Stretch at the barre (8:02)
Ballet themed (28:58)
Yoga themed (41:03)
Fitness themed (8:41)
Mobility stretch (23:00)
Slow hold stretch focusing on breath (29:06)
Stretch with prop (17:40)
End of class (10:52)
Module 10 – Full stretch class
Full stretch class and class plan (48:44)
Sequencing your own class (5:34)
Its your turn!
Congratulations!
Congratulations! (0:33)
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Designing a balanced stretch class and sequence
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