The Bondi Program - Sport

The Bondi Program - Sport

Sculpt and strengthen your whole body with vinyasa and pilates and stretch and recover with yin. This program is ideal if you're looking to improve strength, flexibility, and focus. Leave it to us to challenge you and help you feel really good!

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The Bondi Program - Sport

23 Videos

  • Week 1 Vinyasa flow w/ Ashley for the core

    Find your inner and outer core strength as we search for and feel the fire in our bellies. Zero props, just you, as you are.

    Props: none needed, just your mat.
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/3axrooB8U0MOgcVWEV8v51?si=72846eac207d476b
    *open on a separate device or y...

  • Week 1 Pilates w/ Rachel for the arms and legs

    During this arms and legs class we will be using a resistance band, so you can challenge your muscles a bit more. If you don’t own a resistance band, you can also use your own strength. As with every class, during this class we will not forget our Power House.

    Props: a resistance band (or a pair...

  • Week 1 Vinyasa flow w/ Ashley for the back

    Lay down everything that weighs you down, all you have to do is let go, drop the backpack and breathe.

    Props: none needed, just your mat.
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/38tB9Lkw2BrAyozJnHti2R?si=84d4b97919944040
    *open on a separate device or your Spotify app

  • Week 1 Pilates w/ Rachel for the full body

    We will awaken our whole body, by using the full body and using a ball or block during this class. You can always choose not to use props, or switch them into a book or pillow.

    Props: a ball and a block (alternatively you can use a pillow and a book)
    Levels: all levels.
    Music*: https://open.spo...

  • Week 1 Yin flow w/ Joe for opening the heart

    A practice where you get to try out some of the quintessential Yin Yoga heart opening postures, such as Sphinx, Seal, and Puppy Dog Pose. These backbends will not only leave your spine feeling more supple but will also help you feel more confident and uplifted. Expect some brief but nourishing br...

  • Week 2 Pilates w/ Rachel for the core

    The core is the centre of our body, we will make it stronger by rolling, crunching and by making a half or even full boat of our body. We will use our own body, using the support of our legs as well.
    For this class we won’t be using props, only a block, as a support for the head if you need.

    P...

  • Week 2 Vinyasa flow w/ Ashley for the arms and legs

    Take some of the typical workouts you do in a gym and add some spice and you have this arms and legs vinyasa.
    Question to ask yourself.. can you move your limbs around your centre with ease? Tip.. soften.

    Props: none needed, just your mat.
    Levels: all levels.
    Music*: https://open.spotify.com/pl...

  • Week 2 Pilates w/ Rachel for the back

    Did you know about 80% of our dutch population has back issues? During this class we will focus on making our back stronger, using the rest of our body as well. We will use a ball and if you don’t have a ball, you can also use your own body strength or a block.

    Props: a ball or a block (alternat...

  • Week 2 Vinyasa flow w/ Ashley for the full body

    Go deeper by layering your yoga practice. Add in breath, awareness, and intention for a full mind body connection.
    Tip: Practice controlling your attention by starting with pin point awareness to a certain muscle you are targeting, then slowly let your awareness spread until you experience full b...

  • Week 2 Yin flow w/ Joe for the hips

    Feeling a bit stuck in the body? This series of warming hip openers and twists is guaranteed to melt any tension you may have. We’ve included robust yet calming asana, such as Fire Log Pose/Box and Deer Pose to liberate both body and mind. We wrap up the practice with Nadi Shodhana/Alternate Nost...

  • Week 3 Vinyasa flow w/ Ashley for the core

    Tone your outside, soften your inside. It’s time to crack open from your core and come out a stronger you.
    Question to ask yourself.. can you move your limbs around your center with ease? Tip.. don’t resist just soften.

    Props: none needed, just your mat.
    Levels: all levels.
    Music*: https://op...

  • Week 3 Pilates w/ Rachel for the arms and legs

    The class isn’t about getting all pumped up, we want to create a nicer, leaner and stronger body. By using the small weights we will tone the muscles more.

    Props: small hand weights or 2 full water bottles.
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/64dYZsAId5KjyGh9X0SMS0?si...

  • Week 3 Vinyasa flow w/ Ashley for the back

    It’s time to raise the vibes. Breathing moves energy in and through your body raising your vibration so you’ll feel less lethargic the rest of your day. Today you will focus on using your breath to release the stress that lodges itself in your connective tissue (especially in your back) causing s...

  • Week 3 Pilates w/ Rachel for the full body

    Let’s flow into some juiciness during this class, we will work our whole body and combine all the important muscle groups.

    Props: small hand weights, a block and a ball (or full water bottles, a book and a cushion)
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/5XnMwvT7vBxTvtdhuG...

  • Week 3 Yin flow w/ Joe for the spine

    You are only as young as your spine, or so the saying goes. This class explores different iterations of soothing forward folds and poses where our spine will experience some flexion. Begin with a unique breathing exercise where you become aware of the length of your spine before easing into this ...

  • Week 4 Pilates w/ Rachel for the core

    We are starting our last week today! As always, we will be engaging the core to tone and strengthen, but we will be rocking the boat a little more.

    Props: a ball and a block (or a cushion and a book)
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/3axrooB8U0MOgcVWEV8v51?si=c236f92...

  • Week 4 Vinyasa flow w/ Ashley for the arms and legs

    As athletes we push our bodies to the limits, constantly demanding more from ourselves. Take a second and show your body some gratitude. Use your time on the mat to get to know and love your earthly vehicle.

    Props: None needed, just your mat.
    Levels: all levels.
    Music*: https://open.spotify.com...

  • Week 4 Pilates w/ Rachel for the back

    During the last Pilates class we will take it a little slower, that doesn't mean easier, but we will learn how we can control our back muscles more.

    Props: a block is optional.
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/38tB9Lkw2BrAyozJnHti2R?si=9987d5fd03c34b38
    *open on a sep...

  • Week 4 Vinyasa flow w/ Ashley for the full body

    Just feel good and flow. Quiet your mind and trust your body knows what to do. Take the deep dive inward and make yourself at home.

    Props: none needed, just your mat.
    Levels: all levels.
    Music*: https://open.spotify.com/playlist/5XnMwvT7vBxTvtdhuG7cj6?si=284900b3319a4fc4
    *open on a separate dev...

  • Week 4 Yin flow w/ Joe for the hips

    Create a sense of true integration and happiness at the end of this Bondi series. You’ll begin the class with a grounding meditation before exploring some of the classical Yin Yoga hip openers (e.g., Butterfly, Dragon Pose, and others). Hip openers can facilitate the release of pent up emotions. ...

  • Week 1 Yin flow w/ Joe for opening the heart

    A practice where you get to try out some of the quintessential Yin Yoga heart opening postures, such as Sphinx, Seal, and Puppy Dog Pose. These backbends will not only leave your spine feeling more supple but will also help you feel more confident and uplifted. Expect some brief but nourishing br...