Shifting from the Ribcage (October)

Amelia Pudoff 9/1/25 Amelia Pudoff 9/1/25

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.

Amelia Pudoff 6/30/25 Amelia Pudoff 6/30/25

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.