Developing core control and pelvic stability is an essential foundation. Single leg slide on the foam roller is a small progression from being on the floor. This is an excellent exercise to develop lower abdominal and hip flexor strength as part of a core strength routine.
Developing core strength is an essential to develop a strong foundation. Kneeling side plank is a great exercise to improve core and hip strength. The rotation variation takes the exercise to another level by challenging stability and introducing a mobility element to a standard kneeling side plank.
This exercise can be progressed into a full side plank with rotation once 6-8 reps can be completed with good form.
An essential mobility exercise to keep your upper back on track. A great exercise to improve mobility as a warm up or as a cool down to reduce tension through the upper back.
A simple 5 min body maintenance series to improve posture and core control on the foam roller.
This video demonstrates dumbell flys, dumbbell alternate flys, arm arcs & arm circles.
One of our favourite series as a warm up or cool down.
A great exercise for people who suffer from tight calves. Use your body weight to apply pressure as you si back onto th roller. A great cooldown exercise after any activity.
An excellent exercise to improve core strength and core control, stretch and strengthen the quads. If you can tolerate weight baring through the knees this is a great exercise that can quickly develop strength, flexibility and improve posture.
A foundation foam roller exercise to improve posture through flexibility and shoulder mobility. Weights can be added and feet moved closer together to become more challenging.
A foundation exercise to improve posture, shoulder control and body awareness.
The fitball is a great way to progress an exercise. Prone arm circles is a great exercise to include in your weekly routine to improve posture, shoulder control and body awareness. A challenging exercise to strengthen the upper back, arms and shoulders, while challenging core control. An intermediate level exercise regularly used at Form360.
At Form 360 we introduce the fitball to progress exercises that can often be done on the mat without props. The fitball is a great way to make the exercise to challenge stability.
A great exercise that challenges balance and core control while building upper body strength. A great exercise to improve posture and strength through the core, glutes and hamstrings.
A great beginner core exercise to improve body awareness and core strength. A foundation exercise to improve posture and core strength, building a foundation for a stronger body.
One of our favourite warm up exercises to improve hip mobility and flexibility through the lower body before a main exercise program.
At Form360 the foam roller is one of our favourite pieces of equipment. Foam Roller Jack Rabbit is an advanced core exercise designed to challenge upper body strength and core control.
One offer favourite warm up exercises to improve range of movment through the hips and lower body. Also a great exercise for improve balance and lower body strength.
The step back moves the body weight away from the knee joint, and can be a better option for those who experience knee pain, rather than a forward lunge.
Can be used as a warm up or as a main exercise with weight.
Can be progressed by increasing the weight, or moving from alternate to 3-6-8-10/12 reps on one side.
A great full body integration exercise for as a warm up or to improve movement coordination. Use the legs to assist the press of the weight overhead. For a beginner level start with 1 dumbbell or kettlebell, progress to include a dumbbell on each shoulder and then progress to use a bar with more weight.
A variation of the upper back release series. A firmer soft tissue release technique with a small rotation to one side.
Foam roller prone extension is an excellent exercise to improve posture and upper back mobility. A great exercise to include in your daily routine.
Reduce upper back and shoulder tension with a simple 2-3 minute foam roller series.
One of my favourite exercises to reduce upper back and shoulder tension.
Develop strength and improve posture with Fitball Dart. A great exercise to challenge core strength and core control while improving strength through the posterior chain (backline of the body).
An advanced exercise to challenge balance, mobility and core control.
A progression from the Fitball Hinge back. This exercise integrates more control through spine articulation. A core strength and mobility exercise, that helps to improve posture, core strength and mobility.
Develop core strength and core control with Fitball hinge back. A great exercise to improve strength and posture.
Fitball squat + reach is a great full body stretch to warm up or cooldown.
Build glute and hamstring strength with this progression to single leg.
Fitball bridging is a great exercise to improve glute and hamstring strength in addition to core control. This variation is more challenging with the ball away from a wall. Regress this exercise by placing the ball against the wall. Progress by adding a hamstring curl.