Together in the group
Moving from large movements to specific mobilisation:
Example Compass
Approx. 45 seconds of work / 15 seconds of rest for each set:
Shoulder circles
Arm circles
Trunk rotation
Cat-Cow
Pelvic circles
Lunge with rotation
Knee circles
Ankle mobilisation
Leg swings forwards/backwards
Sideways leg swings
After that, do another 2–3 exercises that the group finds particularly enjoyable.
A good guiding principle:
Not: ‘How far will I get?’
But rather: “How does the movement feel?”
