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!