As mentioned in the decks the Chairs are a great tool for teaching connections and challenging the ones you already have. Only very advanced students would do a full session on a Wunda Chair. Most often the Chairs were used to warm you up before your Mat or Reformer. Or at the end to teach or challenge connections from the Mat and Reformer. Have fun playing with these workouts! And then have fun creating your own based on what you need that day.
*Balance Imbalances is a section of the workout to focus on asymmetrical exercises and improve the side that needs more love or less connected side.
xx-LL 💋
Here are some ideas to consider when creating your own Wunda Chair, High Chair and Arm Chair workouts.
WUNDA CHAIR
WARM UP
- 1. Footwork
• Footwork: Toes
• Footwork: Arches
• Footwork: Heels
• Footwork: Single Leg
• Footwork: Tendon Stretch - 2. Hundred
- 3. Ab Series
• Single Leg Stretch (Ab Series 1/5)
• Double Leg Stretch (Ab Series 2/5)
• Single Straight Leg Stretch (Ab Series 3/5)
• Double Straight Leg Stretch (Ab Series 4/5)
• Criss Cross (Ab Series 5/5) - 4. Press Down Front
- 5. Press Down Side
- 6. Press Down Cross Over
- 7. Pull Up
- 8. Push Down
• Push Down Back
• Push Down Single Arm Side
• Push Down Front
• Push Down Front Single Arm
Then hit your Mat or Reformer workout.
CHALLENGING ENDING
- 1. Press Down Front
- 2. Press Down Side
- 3. Press Down Cross Over
- 4. Going Up Front into Mountain Climber on the same side
- 5. Switch sides Going Up Front into Mountain Climber
- 6. Pull Up
- 7. Tendon Stretch
1 SPRING
- 1. Push Down Front
- 2. Push Down Front Single Arm
- 3. Spine Stretch Forward
- 4. Teaser on Floor
- 5. Flying Eagle
- 6. Horseback
- 7. Swan
- 8. Reverse Swan Teaser
- 9. Push Down Back
BALANCE IMBALANCES
- 1. Push Down Front Single Arm
- 2. Single Leg Pull Up
- 3. Side Pull Up
- 4. Push Down Side Single Arm
- 5. Press Down Single Straight Leg
- 6. Achilles Stretch
- 7. Mountain Climber
Start with the “weaker” side then do the stronger side and then back to the first side.
HIGH CHAIR
END OF A WORKOUT
- 1. Pumping
- 2. Press Down Front
- 3. Press Down Side
- 4. Press Down Cross Over
- 5. Press Up Front
- 6. Reverse Press Up
WARM UP
- 1. Pumping
- 2. Press Down Front
- 3. Going Up Front
- 4. Press Down Front
- 5. Going Up Front
- 6. Press Down Side
- 7. Going Up Side
- 8. Press Down Side
- 9. Going Up Side
- 10. Achilles Stretch both sides
BALANCE IMBALANCES
- 1. Press Down Front, Press Down Side and Press Down Cross Over. Switch and then repeat on “weaker side.”
- 2. Achilles Stretch both sides. Repeat on “weaker side.”
- 3. Going Up Front and Going Up Side both sides and repeat on “weaker side.”
ARM CHAIR
WARM UP
- 1. Arm Circles
- 2. Rowing 3: From the Chest
- 3. Rowing 4: From the Hips
- 4. Rowing 5: Shave
- 5. Rowing 6: Hug
- 6. Spine Stretch Forward
- 7. Chest Expansion
CHALLENGING ENDING
- 1. Rowing 5: Shave Advanced
- 2. Rowing 6: Hug
- 3. Boxing
- 4. Spine Stretch Forward
- 5. Swakatee both sides
- 6. Kneeling Twist
- 7. Chest Expansion
- 8. Kneeling Arm Circles
BALANCE IMBALANCES
- 1. Swakatee both sides. Repeat on “weaker side.”
- 2. Kneeling Twist
- 3. Chest Expansion