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.

Amelia Pudoff 2/9/26 Amelia Pudoff 2/9/26

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.

Amelia Pudoff 9/29/25 Amelia Pudoff 9/29/25

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.

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 6/9/25 Amelia Pudoff 6/9/25

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.

Amelia Pudoff 4/28/25 Amelia Pudoff 4/28/25

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!

Amelia Pudoff 4/7/25 Amelia Pudoff 4/7/25

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.

Amelia Pudoff 3/3/25 Amelia Pudoff 3/3/25

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!

Amelia Pudoff 1/6/25 Amelia Pudoff 1/6/25

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.

Amelia Pudoff 9/9/24 Amelia Pudoff 9/9/24

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.