Bottom Up Exhales to Engage your Core

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 8/5/25 Amelia Pudoff 8/5/25

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.

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!