I have not tried Stretch & Strength in Motion yet, but here are some notes from my preview.
This two-DVD set comes in a case with a little foam placed in the middle – that is a GREAT idea to prevent the DVDs coming loose and getting scratched. Each DVD has 2 25-minute workouts; they are not chaptered.
Strengthen 1: Core & Legs
For this workout, Sahra is joined by Erika and Pierre-Luc. Funny fact: Pierre-Luc was the instructor teaching the very first class I took at the Essentrics studio… and it was it first time teaching!
00:30 – 03:15
Warm-up. The music in this segment is super upbeat, like a jazzy charleston/swing music. I don’t personally care for this kind of song but it’s ok.
03:15 – 07:30
Core work. This is a sequence where the legs go from side lunges to plié and the upper body moves in large circular movements.
07:30 – 10:35
Core work. Similar to the previous segment but the focus is more on the side body (reaching side).
Move to the floor:
10:35 – 14:35
Core work. Begins with crunch variations then moves into a fun sequence I have done in class: (1) Bend knees, lift hips and extend legs overhead, bend knees and lower hips, extend legs at 45 degrees; (2) Open and close the legs with a crunch; (3) Scissor the legs. Ends with a quick leg flutter.
14:35 – 20:45
Side series.
20:45 – 25:00
Final stretch
Strengthen 2: Full Body
Sahra is alone in this workout that involves all standing work. It looks like a truly wonderful total body workout!
00:15 – 03:15
Dynamic warm-up
03:15 – 07:15
Stretching. This sequence begins with a “ragdoll” movement (just hanging torso towards the floor), then moving into slow torso contractions and extensions to stretch the back and chest. You start to work the waist gently in this segment.
07:15 – 10:45
Core work in 2nd position plié.
10:45 – 14:15
Standing arm work. At the beginning the legs are static and then you add a lunge side-to-side motion.
14:15 – 16:30
Plié sequence. There are a few dynamic 2nd position plies at the beginning of the sequence, and then you hold a static plié to work the upper body and waist.
16:30 – 19:15
Core work. The torso moves in large circular movements and side-to-side and the arms add resistance. The legs work with lunges and plies.
19:15 – 25:15
Final stretches. Focus on quads, hamstrings, and lower legs.
Stretch 1: Hips & Hamstrings
Sahra teaches this workout alone. Most of the workout uses a chair (of course a barre would be great too) and it is not as “flowy” as other Essentrics workouts. Usually, Essentrics workouts are structured by songs but here it is more a series of stretches that are repeated with variations to get deeper into the muscles. Even though the focus is on the lower body, the upper body is stretched at the beginning and end of the workout. I thought the location was particularly pretty here as you can see the Jacques-Cartier Bridge in the background.
00:30 – 02:00
Upper body stretches
02:00 – 05:15
Stretches for the feet and lower legs (use chair for balance)
05:15 – 08:30
Hip cleaners and quad stretch (use chair for balance)
08:30 – 13:00
Hips and glutes stretch with the foot on a chair and the knee opened out.
Psoas stretch with the foot on a chair and leaning into that leg.
13:00 – 20:30
Hamstrings stretch. 3 sets of stretches with the foot on a chair and lots of variations. Very thorough!
20:30 – 22:00
Calf stretch sitting on the chair
22:00 – 25:15
Standing stretches for upper body and waist
Stretch 2: Shoulders, Upper Body & Hamstrings
Sahra is joined by Pierre-Luc and Shana in this workout. This looks like a particularly soothing stretch workout and – with the attention to the shoulders, back, lower legs, and hamstrings – I think it will be perfect after a long work day for those who sit at the computer a lot (me!) and/or wear high heels (me!!!). The floor segment is shot at sunset which makes it very relaxing. At one point there are about a million birds in the background, which is kind of eerie. It really looks like a scene from The Birds!
00:30 – 05:30
This sequence begins with a “ragdoll” movement (just hanging torso towards the floor), then moving into slow torso contractions and extensions to stretch the back and chest.
05:30 – 09:30
Shoulder stretches with the torso moving in a twisting motion. Some of these are new to me and look interesting!
09:30 – 14:00
Stretches for the lower legs.
Move to floor:
14:00 – 26:00
Very thorough floor stretch that includes: baby stretch (figure 4); reclining cow pose; seated butterfly stretch; in a sitting position: round and extend the spine, first with knees bent and then with legs extended; seated forward bend; IT band stretch; calf stretch; shoulder and upper back release.
I look forward to trying these workouts, especially Strength 2 and Stretch 2