Experience bone-loading resistance training exercises that are themed in abduction and adduction, training the muscles on this outside and inside of the hip and shoulder. Bone loss is common in these regions of the hip due to our sedentary lifestyle.
We begin Day Five with several standing e...
Experience bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal extension. Bone loss is common in these regions due to our sedentary lifestyle.
We begin Day Four with several floorwork exercises to target glutes and lower back. As we move to standing...
Experience a bone-loading resistance training exercises that are themed in shoulder, elbow, hip, and spinal flexion. We begin the workout with several isometric positions to activate our muscles and prepare the body. Next, enjoy several hip and spine core floorwork exercises to load the spine. ...
Experience a bone-loading Pilates-inspired resistance training exercises that are themed in trunk and hip rotation. We begin the workout with a breath-centered warm up to set our intention and lower stress, as chronic stress negatively affects our bone health. As we move through seated, supine,...
Experience what some studies say are the most bone-loading Yoga poses as we start this series with bone-loading isometrics. Bodyweight is actually a great way to place forces on the skeleton. We will use the Yoga block and strap to create resistance against our limbs. Remember that we tend to ...
This resistance training workout will explore the "superset" or long set of exercises using dumbbells for resistance and a chair for support. Supersets can increase the difficulty of the workout and improve muscle gain since you can get more done in the time you have. Performing exercises with ...
Studies say that most individuals only use 10-15% of their total breating capacity. In this video, we will practice two powerful breathing exercises designed to improve lung capacity, cardiovascular function, and emotional regulation. Next, we move through several targeted exercises to strength...
Gentle Yoga practice with postures to energize the body, relax the mind, and calm the nervous system. This practice is great for setting your intention and getting back to your goals when life gets crazy. No props are needed for this practice, as the focus of the routine is to help you explore yo...
In the traditional 34 Pilates Mat exercises, the abdominal and back musculature is targeted in many floor exercises. In this workout, see how the addition of the Pilates Sponge Ball can add so much to your exercise routine. Experience resistance challenges, leverage challenges, joint support an...
This integrated full-body workout addresses some of the common muscle issues that cause plantar fasciitis. Learn how to strengthen muscles of the foot and ankle to improve foot rigidity in forward propulsion. Also, understand the need for the foot to have enough mobility to adapt to the surface...
This gentle Yoga routine will lower your stress, activate underperforming muscles, and help rejuvenate your body. You will need a chair for the entire practice. This routine is a slower-paced Yoga practice for all fitness levels, since the chair makes it easier to transition from one move to th...
Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.
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In this balanced strength training workout, we will practice variations on the squat, lunge, and deadlift to give hamstrings and glutes get as much attention as the quadriceps and hip flexors.
This workout begins with a brief warm-up, followed by multi-joint compound movements with dumbbells, t...
This workout starts with several intrinsic foot exercises to strengthen the bottom of the feet. Next, transition into some of the major muscles of the lower leg, working on plantar flexors and dorsiflexors using a chair.
As we take an integrated approach to strengthening the feet, we will be ...
Dealing with Back pain on a daily basis can be a huge challenge. Conventional methods include stretching, trying to strengthen the abdominal muscles, and various medical interventions.
In this video, practice several exercises that target muscles around the lower back for a full body approach...
Experience a total body challenge using a support, bodyweight, and dumbbells. The workout includes a rhythmic warm- up, standing thigh and glute strengthening exercises, and several back exercises using dumbbells. The are lots of modifications and alternatives to ensure joint safety while being ...
In this tutorial, learn how to pay attention to your joint range of motion from one side of the body to the other. As you move through the motions of the trunk and spine, hips, knees, shoulders, elbows, ankle, and wrists, learn how your individual joint structure differs from one side on the bod...
Stiffness in the lower back is often caused by weakness of the surrounding muscles. Bending backwards is not a motion that many of us train during the day, and the stability ball is the best tool to use for training this region.
The ball will get you off the floor in many traditional trunk ex...
The Pilates Mat sequence is the focus for this workout as we incorporate many of the most effective pelvic floor exercises while practicing diaphragmatic breathing exercises.
This workout slowly begins from a supine position as we practice pelvic tilts and pelvic floor engagement. Learn to contr...
The focus of this workout is to strengthen pelvic floor muscles and hips in order to support all stages of pregnancy. You will need Yoga blocks and a blanket to sit on for support. Cues are given throughout to modify the workout based on the trimester and specific needs.
Warm Up (seated)
Pelv...
Standing and floor exercises to improve the strength of the hamstrings, calves, and inner thighs (adductors). These muscles help to concentrically flex the knee, squeeze the legs together, and stabilize the hips. The also eccentrically control hip flexion and knee extension, as well as moving t...
This full body resistance training workout features a faster-paced intensity intervals asking you to go all-out for three to four minutes, followed by a short rest to help you recover.
Experience several repeating on-off sequences is shown to improve your VO2 max. This is our maximal aerobic ...
In this video, we are targeting bone density using a variety of weight bearing exercises using dumbbells and a chair for support. The hip joint, lower back, shoulders, foot, and ankle commonly suffer with repetitive activity and muscle loss. Experience muscle contractions and longer hold times ...
Excessive sitting is a major health concern. When we sit or lie down for too long increases our risk of chronic health problems. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.
In this workout, practice a ...
