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.

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.

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.

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.