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Chair Flow (July)
In this class you need a sturdy chair or workout bench. We start out with myofacial release for the pelvic floor, use and medium ball or tennis ball, not as hard as a lacrosse ball. From there we work on pushups, then feeling length in the back of the hips as we do a seated hinge to curl press, followed by Copenhagen side plank, and then sit to stands. The we end with hinging and bicep curls.
Building Stability (June)
In this class we work on building stability into our strength. We work on push ups, hinge row press, and the split squat. We then work on step downs, hinging at the wall, and side plank with rotation. This month really works out our hips so take is slow and feel free to just do one round of each move if needed.
Slow It Down, Speed Up Strength (MAY)
In this class we take some longer holds to focus on alignment and build big strength. We start with a Turkish sit up pullover, push ups, and split squat. And then follow it up with overhead press, hinging while passing the weight, and rowing. Whew, this will get you moving!
Hip Opening Focused Strength (APRIL)
In this class we work on opening up the back of the hips to aid in hinging. We start with hinging walking backwards into it, the breathing and core work from hands and knees, rotational chest press, then hinge row, curl, and press overhead, then lateral lunge with pulses. This class will help you work into your hips, slow down or don't go as deep if you feel it in your back.
Core Focused Strength (March)
This month we are emphasizing the core. Our main moves are laying down rotations, hands and knees thread the needle, shift stance chop, push ups, lunge to lateral lunge chop, and hinge with a row, curl, press. Get ready to feel your core!
Triceps, Press, Push Ups, Side Plank, Hinge Swings, and Lunges
This month is a big one! You need a squish ball or blanket or pillow and a blanket for sliding and some wall space. We work on tricep extensions for posture and breath work, over head press, then sliding push ups for an added challenge, hinge swings to wake up the glutes and lunges for leg strength and knee health.
Push Up, Hinge Swing, Hinge Row Curl Press, and Lunge (January 2025)
In this short class we work on push ups, swinging a weight from hand to hand in a hinge, rowing in a hinge to stand, curl and press the weight over head, and then lunges. You will need wall space at the narrow end of your mat, and possibly a ball or foam roller and mini loop band if you have them.
Push Up, Pull Over, Side Plank, and Lunge to Lateral Lunge (December)
For this class you need a blanket, small towel roll, foam block, wall space, and weights. We even fit in breathing and neck care in the beginning!
Press, Hinge, Push Up, Side Plank, and Lunge (November)
This class is spicy. We work on the five moves with the core on all throughout. Feel free to slow down where ever you need.
Advanced Core Focused Flow
For this class you need a light weight (Im using 5 lbs), a blanket, and block. We work on some challenging core moves so go at your pace and you can do these without a weight or holding a yoga block instead.
Press, Lunge, Pullover, and Bridge (October)
In this class we work on the overhead press, lunges, pullovers and bridges. You will need a a lighter weight and a heavier weight and possibly a strap for the front thigh stretch. Use a wall for help with balance in the lunges if needed.
Press, Hinge, Row, and Squat (September)
In this class we work on the overhead press, hip hinge, row, and squat. You will need your weights, a sturdy chair and wall space. You may want a strap for your front thigh stretch.