More poilates

Continues Nick Woolsey’s Poilates conditioning with floor-based core and back engagement drills. You’ll practise spinal alignment cues like gently pressing the lower back towards the ground when supine, and extending through the chest without collapsing into the lumbar when prone, to build safer strength around the spine.

The sequence adds rolling through a full circle with feet lifted, then layers in poi control as a coordination challenge. Start by drilling the roll without props, progress to one poi, then explore both poi while keeping clean plane orientation (parallel to the ground, above or below the arm) to refine timing, stability, and endurance.