Thursdays in May

For this practice set up near the wall, we will work on a lat pull over while bridging on the wall, feel free to bridge on a foam roller if you have one for added challenge. Next up we work on twisting and then the split squat. Then we build to Copenhagen side plank and a chest press.

Tuesdays in May

For this class you need two light weights or yoga blocks and one heavier weight. In this practice we work on our hinge and then step though to a lunge, then seated triceps extension and an isometric chest opener. Short and sweet and helps you to stand tall with great posture!

Fridays in May

For this class you need one weight you can press over hear. That might be perfect for your nordic front raise too. Have a mini look band as well. Set up near a wall and use a blanket as you need for padding. If you don't want to do push ups then you can do a chest press instead.

Split Squat, Plank Row, and Chest Press

For this class you need three yoga blocks, and weights. Set up near the wall. In this front foot elevated split squat you will be able to go lower while staying more upright. Feel free have your feet level if you prefer. And then check out my favorite way to row! Followed by an awesome rotational chest press. This practice is short and sweet and feels great.

Hinge, Pushups, and Lat Pullovers

For this class you need a yoga strap or something like it, a dowel or tall foam roller, and weights. Set up near the wall. This class will get your blood flowing and wake up your whole body.

Yoga Flow, Split Squat, and Tricep Extensions

Short and Sweet with a little breath work at the end to leave your grounded and balanced. Fit this practice in or add it on to another video.

Hinge, Pushups, & Dead Bug

For this class set up near the wall, have a blanket for kneeling and some weights. Short and sweet and effective!

Shoulder Stability and Strength

For this class you need a mini loop band, two small weights, two medium weights, and one bigger weight. We first work a lot on stability, these are smaller slower moves focused on getting more stable in the shoulders, then we progress and add load.

Before Your Walk

For this sequence you need a mini loop band (ideally) and a lift to stand on, I folded up two yoga blankets but could be a step even. This sequence covers the essentials before you go for a walk or a run.

Core Workout Challenge

For this class you need wall space to put your foot on, two yoga blocks, a heavier weight and a lighter weight and optional ball. This class will challenge your core while working slowly and with awareness of your body and breath to keep your lower back, hip flexors, and pelvic floor happy and your deep abs working!

Sliding and Core Focused

For this class you will need a slider (blanket, towel, or paper plate if you're on carpet). It might be nice to have two matching weights (or close to it) and wall space. In this sequence we work on lateral lunging, plank with sliding, overhead press, split squat to hinge, Copenhagen side plank, and push ups.

Get It Done! (Tuesdays in October)

This class features the Tuesday October strength moves. This class is efficient! Get you strength work done in under a half hour. You can stop at 19 minutes in or you can go all the way to the end at 27 minutes.

Shoulder Love

Here is a short and sweet practice to wake up shoulder blade mobility and your rotator cuff strength for strong and healthy shoulders. You need one light/medium strength band and a light/medium weight.

Shifting from the Ribcage (Thursdays in October)

• This class features moves from the Thursday October series. This month we will work on shifting our weight via the ribcage. We start off with a new hinge variation, push ups, Copenhagen side plank, and lunge at the wall. Then we finish with curls and rows.

Bottom Up Exhales to Engage your Core (Septmeber)

In this class we work on good breathing mechanics, getting a bottom up breath by keeping the ribcage big for as long as possible. This breath work then supports all the strength work afterward. We practice hinging, pushups, Copenhagen side plank, jumping, squatting and rowing.

This is a longer class so you can just do the breathing and core at the beginning, that ends at 9 minutes. You can also skip the last two moves and end at 36 minutes.

Pelvic Stability with Thoracic Rotation (August)

In this class we explore hamstring and glute stability which aids in rotating more from the ribcage and not the lower back. We do pushups plus a reach through, hinge curl and press, Copenhagen side plank with weight slide, and split squat.

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.