Classical Stretch Season 10: Strength and Flexibility
Miranda Esmonde-WhiteYear Released: 2014
Categories: Athletic Stretch , Ballet/Barre
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This season is unique in that the routines are either all standing (AS), all barre (AB), or all floor (AF). This allows for some mixing and matching, although you still would have to either do the warm-ups for each episode or fast-forward through them (it would be great if Miranda started adding chapter points within episodes!). Overall, I found this season to be a little different, a nice change of pace from the some of the others I already have.
I take notes on the episodes my first time through, mainly so that I can recall content in the future. Below I have listed each episode with a brief overview.
Disc 1
1001: Waist Slenderizing (AS)
Warm-up with arm swings/circles/wraps
Full body stretches with lunges
Plies with side bends, twist and reach
Core: side-to-side lunges with arm circles
Finish: cut air, washes, waist circles, wash table
1002: Bone Strengthening Workout (AB)
Start w/feet, leg swings, hip openers, arm swings
Long pliι series; includes lifts, groin stretches
Feet strengthening; fast/slow heel lifts; calf stretches
Slow front/side/back kicks
Triceps dips w/chair single leg raises for feet
Finish with hip stretches using barre
1003: Spine Stretch for Posture (AS)
Warm-up for ribs: twist and sway, circle ribs
Caribbean spine with overhead reaches
Side-to-side lunges w/pec work; airplane w/hamstring
Quick calf stretches and final hamstring/hip stretches
1004: Slenderize and Strengthen Your Legs (AF)
Warm-up on floor with stretches and light arms work
Stretch hips and perform brief situp series
At 9m, side-lying work
Finish w/lying hip, seated groin, thigh stretches
1005: Improve Your Posture (AB) a favorite
Warm-up with arm presses, rotations, and pelvic tucks
Various heel lifts calf stretches hip cleaners
Leg swings and pop up quad stretch
Long series of hamstring stretches with barre
Finish with posture check, back stretches with barre
1006: Anti-Aging (AS)
Warm-up with wide side-to-side steps
Fig. 8 arms and windmills
Pliιs with fast lowers, heel lifts touch knee/heel
Caribbean spine clock waist rotations
Arms work with circles/nose dives
Hips/legs via clock lunges and leg swings
End with beach ball stretches
1007: Power Up Your Legs (AB) a favorite
Warm-up with arm circles, windmills, hangs
Barre work with leg swings/strength/ROM hip/leg lifts
Feet work with long series of heel lifts
Plies with heel lifts side/back leg lifts/kicks
Finish with long series of barre stretches
1008: Triceps and Arms (AS)
Warm-up twists, wide side-to-side, kicks
Tai chi plies with triceps and quad stretches
Feet isolation work leg kicks front/back side
Arms work emphasizing triceps brief feet work
Finish with beach ball washes and calf stretches
Disc 2
1009: Stress Release (AF)
Slow warm-up with breathing only
Hip blasts; work toes, ankles, hands
Stretch spine with cat/cow, back, neck
Finish w/seated hip stretches, neck, arm circles
1010: Zero Impact Cardio (AS)
Warm-up with arm circles and side-to-side cardio
Lunges w/push-pull, cement ball, bow and arrow
Hips: bicycle, step/drops, muscle pair stretches
More cardio arm swings and side-to-side lunges; fast press and kick to side/front
Finish with cut the air and gentle twists
1011: Prevention of Hand and Finger Arthritis (AB)
Warm-up w/finger stretches, hip swings/cleaners
Finger stretches into light arms work
Stretch calves/shins/quads, using chair for balance
Foot on chair to stretch hips/quads/hamstrings
Finish with back stretches behind chair
1012: Quad Slenderizing (AF)
Warm-up with side-to-side steps and arm movements
Nice series of spine stretches emphasizing thoracic
Plies hip strengthening leg lifts/circles
Short arms work; side-to-side lunges w/side stretches
End with feet work, pushing and popping up
1013: Stomach Flattening Workout (AS) good twisty moves
Warm-up starts with hand/feet flexion, spinal rolls, side stretches
Seated spine work/trapeze
Long series of side leg lifts with situps between sides
Quad strengtheners and twists for the spine
End with half-straddle and full forward bend
1014: Put a Bounce in Your Step (AB)
Warm-up with leg swings and hip circles
Long series of work for the feet
Hip work leg circles point/flex on toes
Plies with ankle work
Side karate kicks and back leg lifts
Finish with stretching hips/psoas/hamstrings with foot on seat of chair
1015: Fingers and Hands (AS)
Warm-up focused on fingers and hands, arm swings/circles
General spine stretches to more specific shoulder stretches (e.g., bent/straight elbow)
Plies held, adding arm movements
Arms work with emphasis on fingers
Wide lunge w/side-to-side lifts and core work
Alphabet for capitals, then flexed foot to E
Conclude with clock stretch
Disc 3
1016: Strengthen Your Spine & Abs (AF)
Warm-up with on floor with stretching/twisting
Situps w/spinal movements twists, lateral, legs
Prone back extensions seated on heels work
Hamstring stretches on back; finish seated for spinal wave, brief arms work, hip/IT band stretches
1017: Prevent & Relief of Shin Splints (AB)
Start feet articulation, including pop ups and heel lifts
Roll forward/back on feet; fast heel lifts
Lunges & kicks to front & backcalf stretches
Tricep dips and brief standing arms work
More feet work; finish with hip stretches w/chair
1018: Full Body Toning (AS)
Warm-up with side-to-side swings and twists
Trademark stretches, elbow sways, rock the baby
Core strength work with kicks to front; finish with clock kicks and kicks to back
3.5m arms work; beach ball work, sacks of rice
Calf/side stretches; twisting lunges
Odd endingplies with knee touches and twists
1019: For Plantar Fasciitis (AB) ~a lot of ERRORS!
Warm-up with leg swings, hip cleaners, arms, Fig. 8
Alternate feet heels/toes
Calf/quad/psoas; hip stretches with chair
Inner thigh, side/back, finish neck
1020: Back Pain Relief (AF)
Warm-up moves through back, hands, feet, shoulders
Hip work with heels together/hip blasts
Lying: dynamic Fig 4, baby stretch, hamstring PNF
Seated: pretzel variations, hip flexor/quad/psoas/calf
Finish w/straight leg back work, bent leg back/neck
1021: Calorie Burning Workout (AS) a favorite
Warm-up w/big side-to-side moves, kicks, hamstrings
Large body movements, low sweeps, waist rotations
Calf pulses, balance work, held plies
Caribbean spine into long arms work with plies
Hips/clock kicks; finish with back stretches
1022: Hip Pain Relief (AB)
Warm-up stretch with barre
Hands/arms work; calves/shins; stretch quads
Long series of hip/hamstring/inner thigh at barre
Finish with back/spine stretches
1023: Lengthen & Strengthen Your Core (AS)
Warm-up with swings, big circles, twists
Shoulder blasts plus shoulder/rib stretches
Plies with arm movements; fingers/arms work
Side-to-side lunges with lateral reaches and twists
Alphabet with bonus A-G with flexed foot
Brief stretches for inner thigh/hamstring to finish
Disc 4
1024: Waist Slenderizing (AF)
Floor warm-up with pushes and twists
Seated side-to-side waist stretches
Abs work: crunches, slow bicycles, toe/heel touches
Back extensions to cat stretches to side waist lifts
End with seated thigh strengthening/lateral stretches
1025: Deep Leg & Hip Flexibility (AB) a favorite!
Warm-up with hip cleaners, leg swings, pelvic tucks
Slow barre stretch focuses on glutes/hips
Slow series of barre work for the psoas and quads
Barre hamstring work includes flexing/extending the spine, pointing/flexing the foot, plus sweeps, pull rope
Standing quad stretch; finish with hip release
1026: Feet Flexibility & Strength (AS)
Warm-up with twists, ball throws, sloppy tennis
Full body stretches for spine, shoulder joints, hips
Long feet/calf stretch; end with adductor stretch
Side-to-side lunges with circling arms
Leg kicks to front and side
Finish with full body sways and shoulder stretches
1027: Feet & Ankle Strength & Mobility (AB)
Warm-up: feet articulation, leg swings, hip cleaners
Calf and quad stretches
Add speed for foot point/flex, fast kicks
Push-ups and tricep dips with chair
End w/barre stretches: hip, hamstring, IT band, groin
1028: Full Body Strengthening (AS) good twisty moves
Warm-up with breathing, shifts, kicks, tempo changes
Slow full-body sways
Tough plies: blasts, heel presses, little jumps, quad/hamstring squeezes
Caribbean spine followed by 3m arms work
Kicks, including holding and half front side/back side
Finish with beach ball and core stretches
1029: Deep Full Body Flexibility (AF) a favorite
Warm-up with feet articulation and spine work
Seated: PNF and hip blasts
Lying: baby stretch plus long hamstring series
Seated pretzel and pigeon stretches to seated straight leg work for spine and IT band
Finish with neck stretches (a lot of wind noise!)
1030: Stress Release (AS) (for complete beginners)
Gentle flowing warm-up
Deep breathing with more flowing movements
Stretches to loosen spine and pelvis
Stretch ribs, arms, shoulders, upper back
Finish with gentle twists and swings
Instructor Comments:
Miranda is her usual chatty, goofy self, although I would suggest that she has refined both her method and her presentation somewhat as the years have gone on. Other than the one episode I indicated above, she doesn't seem to make as many cuing errors as she has in past seasons.