Chapter 5
Follow-Along 45 minute Stretch Class
What you’ll learn in this chapter:
This chapter is a real-time guided class where you will experience all key concepts: passive, active and resisted bands stretches. Blending mobility, flexibility and light strength activation. This is where you will:
- Build confidence in your ability to lead a full class yourself.
- Learn how a session flows naturally from warm up to cool down.
- See clear, effective cueing in a live content.
- Feel the benefits of band stretching in your body.
This chapter includes:
- Warm up
- Routine
- Core
- Relaxation
Warm UP
This warm up will prepare your muscles, joints and mind for your stretch resistance work, helping you move safely and effectively.
Routine
In this routine we will move through a series of stretches with controlled resistance, helping your muscles lengthen whilst also engaging and strengthening them.Take you time, listen to your body and focus on the connection between your breath and movement.
Core
This short core routine will combine the ‘assist and resist’ band movements with core engagement, helping you strengthen deep muscles that support posture, balance and everyday movement.
Relaxation
This routine is a series of simple movements to stretch, release and relax tight hands and wrists … perfect after a session with the resistance bands. You can either watch the video or download the script .. or .. do both! ; )
Hand Massage Mini-Sequence Script
Bring your hands together and rub your palms until they feel warm. Let the warmth wake up the skin and soften any hidden tension.
- Circle your thumb into the opposite meaty pad under your thumb and make slow, steady circles. .. this eases wrist stiffness and opens the palm.
- Move around the whole surface, finding the tight little pockets that worked hard today…. This calms the nervous system.
- Slide your thumb up each tendon from the base of the palm toward the fingers. Think of it as smoothing out tiny creases… This helps with circulation and loosens tight forearms.
- Now take each finger one at a time. Gently tug, twist, and roll. Let the finger unwind, all the way to the tip…This improves circulation, joint mobility and It feels like you are releasing tiny pockets of stress.
- Pinch lightly along the tops of each finger, .. packed with sensory receptors .. let’s wake these boys up .. for better focus.
- Make a loose fist with one hand and use your knuckles to press into the opposite palm. Sink in with enough pressure to feel relief, not strain.
- Circle your wrist slowly in both directions, loosening the hinge that carries all that hand work.
- Finish by sweeping from wrist to fingertip a few times, clearing out the last bits of tension.
Let your hands rest and notice the difference in temperature, softness, and ease.
I used a simple combination of Grapeseed Oil, Bergamot Oil and Eucalyptus for personal use, if you would like to introduce this to you class please confirm that your policy specifically covers the use of oils.
You don’t need to use bands for the entirety of your class. Just even 1-3 movements with clear purpose can be powerful and effective.
We have our own selection of purestretch music that we feel is suitable for these classes. If you would like to access this please get in touch and we can add this to your dashboard.
DO:
● Cue breathing clearly! (“Inhale to lengthen, exhale into resistance”)
● Keep transitions slow and purposeful
● Use familiar stretches first (So make sure to add the band to something they already know)
● Demonstrate setup before each movement (Make sure to correct any bad form)
DONT:
● Rush the band setup - it kills the flow and increases the risk of injury
● Overcomplicate sequences - keep the banded moves clear and simple
● Add resistance that compromises alignment or breath