This bodyweight routine is designed to build muscles in your glutes, inner and outer thighs, hamstrings, and abdominals. We will begin a floor sequence for the inner / outer thighs, then move into a bodyweight glute and hip calisthenics. The second half of this workout moves into an abdominal r...

In this Isometric workout, we will be utilizing isometric resistance training for the hips while integrating the knee, ankle, foot, and spine as a progressive approach to isolation work. Practice multi-joint isometric positions using one or two legged standing positions followed by several seate...

This Pilates mat routine incorporates the magic circle, an elastomer, into many traditional Pilates moves to strengthen the core, lower body, and arms. We will begin with a warm up, followed by a standing sequence to work the lower body, chest, and back regions. Floorwork will target the arms,...

Spinal Stenosis can be a very painful condition, causing lower back pain, poor circulation in the legs, vascular conditions, and forward leaning. Commonly, it feels better when sitting and worse when standing. However, it is possible to exercise in a way that can strengthen muscles and reduce p...

In this yoga flow, we will incorporate several essential joint isometrics that target essential muscles that attach to the spine, rib cage, scapulae, and pelvis to improve your overall range of motion as well as joint stability. This routine does not require props or equipment, as we will use th...

Neck, shoulder, and back pain is very common for many individuals due to cell phones and computers. Although Yoga is commonly thought of as a stretching activity, it is actually resistance training. In this therapeutic Yoga routine, learn valuable isometrics and strength training exercises to a...

This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.

You will be amazed at how much of a chal...

This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations on hip flexion, extension, adduction, abduction and rotation isometrics for improved mobility and hip stability.

You will be...

Prehabilitation is the practice of keeping our joints healthy as preventative maintenance. It requires a constant revision of basic principles, patience, consistency, and practice.

This bodyweight routine uses bodyweight, the floor, the wall, and the TheraBand to create essential mobility and...

In this workout, we will focus on a very important set of muscles that not only flex the hip, but also straighten the knee. Hip flexor muscles include the psoas major, iliacus, tensor fascia latae, and rectus femoris. The quadriceps also extend the knee, making it straight. These are an essenti...

Prehabilitation is the practice of keeping our joints healthy as preventative maintenance. It requires a constant revision of basic principles, patience, consistency, and practice.

This bodyweight routine is jammed full of hip and spine exercise essentials, designed to address some of the maj...

The hip is a very complex joint, capable of moving in many planes of motion. By comparison, the knee's structure is primarily capable of flexing and extending. Muscle weakness in these joints can cause pain and tightness. This can make exercise positions difficult to access.

In this workout,...

When it comes to building your back, we know that the more challenging the exercise, the more muscle fibers you will use. Upper, middle, and lower back regions are extremely important to keep strong, since they help us maintain an upright posture and protect the spine. Back exercises involve th...

When it comes to building your glutes, we know that the more challenging the exercise, the more muscle fibers you will use. Since glutes are so hard to target in many exercises, high muscle activation is the key.
In this workout, the glute medius, minimus, and maximus are tageted in standing a...

In this hypertrophy workout, the lower body is the target while using a yoga block, dumbbells, and bodyweight. Using twelve exercises in a circuit training format, experience standing, supine, and prone exercises in a steady-pace resistance training workout. Using rep cadences and intensity shi...

Osteoporosis is often referred to as the “silent” disease because you typically do not have symptoms until you break a bone or become informed at a routine doctor visit. It develops when bone mineral density and bone mass decreases, or when the quality or structure of bone changes.

Osteoporosis ...

This routine offers a holistic full-body approach to the treatment and prevention of medial epicondylitis / golfer's elbow from repetitive wrist and arm motions using a theraband and dumbbells.

The cause of golfer's elbow stems from repeating incorrect movements of the arm and the force of hitt...

This lower body workout is designed to strengthen the muscles of the hips, thighs, glutes, and lower leg without a lot of repetitive knee bending and mechanical stress. Learn how to feel more comfortable in many lower body exercises such as squats and lunges with this knee-friendly approach.

We...

This routine offers a holistic full-body approach to the treatment and prevention of lateral epicondylitis / tennis elbow from repetitive wrist and arm motions using a theraband and dumbbells.

The cause of tennis elbow stems from repeating incorrect movements of the arm and the force of hitting...

This mobility workout features isometric and concentric muscle contractions using a Yoga Strap and Theraband respectively. Many times, we feel tight and stiff due to muscle weakness. The body gets comfortable in the ranges and motions we experience all day, and muscles weaken everywhere else. ...

As we finish week four, the focus is learning to improve joint stability and balance, placing more workload on our neuromuscular system. This workout incorporates the stability ball in a variety of extension exercises. It is the best tool to work your core, due to its curved shape. It is often...

In this workout, dumbbells are added to many of the back-bending exercises we have been incorporating, such as standing pulldowns, rows, back bends, hip extension and glute bridge variations. To target the muscles in this plane of motion, we will be using a combination of dumbbells and Theraband...

These core calisthenics exercises use concentric and eccentric resistance training, moving in and out of positions with bodyweight as resistance. The focus of this workout is trunk extension. Experience some traditional core exercises such as hip extension, forward bends, quadruped, prone backb...

In this workout, we will use the yoga strap and block to help create resistance into the upper, mid, and low back regions to move into trunk extension. Practice backbends in standing, lunging, single leg balance, seated, prone, and supine bridge positions. We will target the rear shoulder, glut...