You have a ball, glider discs and a mini band...now what?
To make sure you get the most out of these gifts—and don't have to spend time searching for instructions—we've included some of our favorite movements for each piece of equipment. You'll recognize many of these from our studio sessions, but we've also added a few new ideas! As always, please reach out if you have any questions or would like more suggestions.
*Note: use the hard side down of the glider disc on carpet and the soft side down on hard surfaces
Cork Ball Movements
Release muscle tightness and improve mobility with this guide to self-fascia release. The video covers rolling techniques for the feet, hands, forearms, glutes, and calves. We all do these a lot - they are incredibly effective!
Glider Movements - Beginner
Work your quads and balance with a reverse lunge, squatted circle and curtsy squat. To make any of these exercises harder, add 1 or 2 weights. And don't let the phrase beginner make you not want to do these movements. They are ones we use all the time when training ourselves.
Glider Movements - Intermediate
Work your whole body with hamstring curls, mountain climbers and lateral lunges. To make more challenging, add a weight with the hamstring curls (hold over your chest) and lateral lunges.
Glider Movements - Advanced
Crush your hamstrings and core with single leg hamstring curls and pikes. Open your hips with hip circles. Don't be intimidated by the phrase advanced. At least give these a try!
Mini Band - Lower Body (mostly)
Try something new with a clamshell kick, glute bridge and a front raise using your mini band. Don't forget your lateral band walks (band on ankles or above your knees, walking side to side - not included in video). Remember to go slow with each movement, focusing on the muscles you are working in order to get the most benefit.
Mini Band - Upper Body
Work your shoulders, biceps and triceps using a band. It's easy to pack when you travel, so now you have less of an excuse to workout while you are gone!
Mini Band - Marching Lat Pulldown
Test your balance and brain with this full body exercise
Glider Movements - Advanced
Crush your hamstrings and core with single leg hamstring curls and pikes. Open your hips with hip circles.