22 MIN
PROPS: 2 toning weights or 2 hand weights + ball
Get your upper body lit in less than 25 mins. Build capacity (strength and range of motion) from your fingers to shoulders in every direction your upper limbs are designed to move. Ends with a delicious active stretch for your side body and lats while working your arms and core.
Cautions: ankle, knee, wrists, shoulder loading
Read More38 MIN
PROPS NEEDED: 2 hand weights (1-3 LBS)
Upper limbs challenge! Work every tissues from wrists through to your trunk in every way. Two-pound toning balls were enough for me to feel at my edge by rep five or six for most exercises included in this practice. I encourage you to find the right amount of weight for you to feel safe yet challenged. Leave feeling open, energized, and mighty.
Cautions: Wrist, Shoulder, Knee loading
Read More44 MIN
PROPS NEEDED: massage tools (balls or foam roller)
Myofascial release to the rescue! We all have postural imbalances due to our sedentary lifestyle and being out of sync with what we were designed to do. We mobilize through a combination of self-massage and movement to hydrate tissues that are typically dehydrated. After rolling out, we get to work using body weight exercises to strengthen our upper limbs. Expect some challenging upper body work and fun, functional patterns.
Cautions: wrist, shoulder, knee, ankle loading
Read More42 MIN
PROPS NEEDED: none
Fluid and functional patterns to the rescue! In this class we take our learnings from isolations to associations. We break down movements at each joint in order to consciously and fluidly move through multi-joint patterns. Lots of single arm loading and close kinetic chain exercises with compound movements designed to enhance our overall tissue capacity. Leave feeling prepared for any upper body daily task that might come your way!
Cautions: wrist + shoulder + minimal knee and ankle loading
Read More58 MIN
PROPS NEEDED: 1 Block + 1 Pillow
Spread your wings and fly! The block adds a challenge to our upper body workout. We use it to create task-based movements, to prop us into end-range positions, and to add load to the exercises. Expect to do seemingly simple movements in base positions that make them hard to accomplish. We get into single-arm loading prepping us for side planks executed with integrity. We end with a challenging pattern from downward dog to forearm plank and some play with load distribution there. Leave feeling connected to your relevant radiance.
CAUTIONS: Wrist loading, Shoulder loading, and Knee loading
Read More4 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat
This introduction explores the various ways we use & hold the kettlebell or dumbbell in the core progression series. It also includes guidance on how to select weight that is most appropriate to you & the exercises introduced in the series.
Read More25 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 1 of 6 of the 6-week core progression series. This class focuses on some of the foundational components of integrating the core through strength-based movements. We look towards "linking systems", a term to describe how to engage & utilize our core through breath, tension & focus to create & sustain core stability to produce movement in our upper body in shorter levers.
Read More45 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 2 of 6 of the 6-week core progression series. This class focuses on expanding on some of the foundational components from class 1 of integrating the core through strength-based movements. We continue to look towards "linking systems", with this week's attention including the lower body along with our upper body to create tension to sustain core stability in order to produce movement in our upper body & lower body in shorter levers.
Read More40 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 3 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 1 & 2, mainly the foundational components of integrating the core through strength-based movements. Our look continues to "linking systems", in this week's case, that means a focus into the pillar bridge (or plank) & the utilization of tension as a means of efficiently training core stability in longer lever variations. Ideally, this class would be performed twice before moving to class 4.
Read More38 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 4 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 3, where we shift focus from initiating & maintaining core stability to dynamic stability. Dynamic stability is the integration of movement between the hips, pelvis & the shoulders - an important part in generating movement forcefully & intentionally. Ideally, this class would be performed twice before moving to class 5.
Read More40 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 5 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 4, where the previous emphasis on dynamic stability expands into incorporating with cross-body awareness. Cross-body integration is movement that occurs across the body from right to left & left to right linking the hips, pelvis & the shoulders from opposing sides. Ideally, this class would be performed twice before moving to class 6.
Read More41 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Mat + Wall Space
This is class 6 of 6 of the 6-week core progression series & the final class of the series. This class focuses on expanding on the components from class 5, where the previous emphasis on cross-body awareness looks to integrate muscle actions that stretch & contract between two opposite points. Strength is like stretching & returning with load, teaching muscles through movement how to respond under tension & stress.
Read More46 MIN
Blast off into the new year! This class starts with a warmup to get you feeling connected and balanced. Then, we move into all kinds of curious shapes with the intention of exploration and getting unstuck. Step tap, reach, sweep and stretch your way there. Closing with some slower movement to check back in with the posterior chain and the core.
Read More47 MIN
Today we’ll dive into a bouncy & buoyant wake up for the joints, and then explore a playful series of step-taps in all kinds of patterns. Have FUN while you get your sweat on! A couple of grounded mat-work exercises round things out - deep glute and back work - and then we’ll wrap up with a sweet sweet stretch. Enjoy :)
Read More44 MIN
OPTIONAL PROPS: chair/elevated surface for plank as necessary and running shoes if you like
We’ll spend our time together here playing in rhythm and shaking it out. Expect lot is bouncing and dancing around your room. After we’ve turned up the heat we’ll find a slow burn moving through some challenging plank work. Then, a sweet and slow stretchy moment takes us home.
Read More46 MIN
OPTIONAL PROPS: a light set of weights (1-3 lbs)
Spring forward! This bouncy class will have us taking up space and shaking it out. Starting slowly, we’ll stretch and open the whole body. Then, we’ll explore some springy patterns before we dive into more of a flowing sequence that has us moving from child’s pose to lunge swings and squats. The class closes with an upper body re-connect and stretch that will have us ready to move forward with openness and vitality.
Read More49 MIN
PROPS: none
Let’s explore moving the body in all different directions! Today we start slowly by opening up through the shoulders, the spine, the hips, and the ankles. From that place of connection you can expect all different levels and options as we dive into squats, step taps, some bouncy moments and a lengthening standing stretch. A final burst of mountain climbers takes us back to the ground and a final exploration of joint mobility and clearing.
Read More46 MIN
PROPS: None
This practice feels equal parts grounded and lifted. If you’ve been enjoying these cardio practices you’ll have a familiar sense of some of these movements, so I encourage you to go a little deeper and really connect! We’ll enjoy a longer warm up so that we can set ourselves up for success in some more dynamic, and core supported movements. While there’s minimal jumping in this one, we’ll still get the heart rate up and feel the fullness of our breath.
Read More46 MIN
This session is full of lunges and squats in all the ways. We charge up the glutes and the legs so that we can explore more space and mobility in the upper body. A large glass of water is highly recommended as the sweat factor is hight with this one!
Read More47 MIN
PROPS:
Wall
Running shoes
Join the dance! We’ll play in some familiar patterns during this session, and we dive in quick! After the whole body is online, we warm up the wrists and connect to the core so that we are supported in our plank, mountain climbers, burpies and push-ups oh my! Closing with a flowing stretch sequence, this class will have you feeling (in) your body well into the rest of your day.
Cautions: Ankle, knee, shoulder and wrist loading (modifications can be made at a wall)
Read More
