Sam’s Dashboard
This is your home dashboard. All workouts will be visible on here.
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Programs (Workouts & Classes)
Warm-Ups
Warm-Ups
Sweaty Circuit Classes
Sweaty Circuit Classes
Morning Mobility
Morning Mobility
Gym Build & Bendy Foundations 4-8 Weeks
Gym Build & Bendy Foundations 4-8 Weeks
Free Flex&Strong
Free Flex&Strong
FlexFreedom
FlexFreedom
Flex Focussed Follow Classes
Flex Focussed Follow Classes
Core Classes
Core Classes
Complete Shoulder Series
Complete Shoulder Series
Built and Bendy 25-30 Min Classes
Built and Bendy 25-30 Min Classes
Warm-Ups
General Warm-Up
General Warm-Up
My go to warm-up! It touches on the main joints and aims to elevate the heart rate a little.
Shoulder Focussed Warm-Up
Shoulder Focussed Warm-Up
A light warm-up for shoulders and a little spine.
Banded Warm-up for Shoulders
Banded Warm-up for Shoulders
You just need a light band (not looped) and an anchor point to get the shoulders quickly fired up and ready to move.
Floor based Warm-Up
Floor based Warm-Up
Taking you through a nice long warm-up of hips, spine and shoulders this sequence will get your heart rate up a little as you get your joints flowing.
Sweaty Warm-up
Sweaty Warm-up
A quick and bouncy warm-up to quickly elevate the heart rate, warm-up the joints and propel you into your training session.
Strong & Flexy Classes
Toe squats, shrimps & shoulder mob
Toe squats, shrimps & shoulder mob
Arch, round & twist the spine
Arch, round & twist the spine
Straddle, Lizard & Lift
Straddle, Lizard & Lift
Walk-outs, kick-throughs & horse squats
Walk-outs, kick-throughs & horse squats
Sweaty & Smooth Hamstring, Hip Flexor and Down Dog Class
Sweaty & Smooth Hamstring, Hip Flexor and Down Dog Class
Sissy Squat Follow Along
Sissy Squat Follow Along
Hip CARs & Frogs Class
Hip CARs & Frogs Class
Classes by Time
Sweaty Warm-up
Sweaty Warm-up
Banded Warm-up for Shoulders
Banded Warm-up for Shoulders
Easy, Feel Good Hips
Easy, Feel Good Hips
Shoulder Focussed Warm-Up
Shoulder Focussed Warm-Up
Lazy Shoulders & Spine
Lazy Shoulders & Spine
Standing Main Joints (neck, scap, thoracic, hips) - Morning Mobility
Standing Main Joints (neck, scap, thoracic, hips) - Morning Mobility
Neck, Scaps, Shoulders & Spine Morning Mobility
Neck, Scaps, Shoulders & Spine Morning Mobility
Roll, lunge, circle - Morning Mobility
Roll, lunge, circle - Morning Mobility
Quadruped CARs - Morning Mobility
Quadruped CARs - Morning Mobility
Standing Hips & Hamstrings Morning Mobility
Standing Hips & Hamstrings Morning Mobility
General Warm-Up
General Warm-Up
Structured Classes
CSS 1 - Scapulars
CSS 1 - Scapulars
CSS 2 - Internal Rotation & Extension
CSS 2 - Internal Rotation & Extension
CSS 3 - External Rotation & Lats
CSS 3 - External Rotation & Lats
CSS 4 - Scaps, Pecs & Protraction
CSS 4 - Scaps, Pecs & Protraction
CSS 5 - Internal Rotation w. a towel
CSS 5 - Internal Rotation w. a towel
CSS 6 - External Rotation and Flexion
CSS 6 - External Rotation and Flexion
CSS 7 - Pecs, Traps & Posture
CSS 7 - Pecs, Traps & Posture
CSS 8 - Amping Up IR and Extension
CSS 8 - Amping Up IR and Extension
CSS 9 - Overhead & External Rotation
CSS 9 - Overhead & External Rotation