On the seventh day of the "Refine" Program we are moving into the triceps and core. If you do not have a chair, any household prop will work. The elastic-free weights combination of resistance training allow for many different training positions. As an MAT Specialist, I can definately say that...

On the sixth day of the "Refine" Program we are moving into the hips and thighs. These large muscle groups fight gravity and help us to absorb ground forces. I had fun with this routine and I hope you will too! There are some fun balance exercises peppered in with some knee-friendly compound m...

On the fifth day of the "Refine" Program we are moving into the shoulders. Shoulders are so dependent on muscle balance and stregnth so that we can perform daily activities and participate in various activities. The goal of this workout is to introduce multiple exercises for each at various join...

On the fourth day of the "Refine" Program we are moving into the core with targeted glutes, hamstrings, abs, and back exercises using the stability ball and dumbbells. You will notice that the ball provides resistance in both the concentric and eccentric phases of the contraction. The goal of t...

On the third day of the "Refine" Program we are moving into the upper body with the "pushing" muscles of the chest and triceps areas. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle...

On the second day of the "Refine" Program we are moving into the upper body with the "pulling" muscles of the back and biceps areas. The goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle...

In the first day of the "Refine" Program focuses on large areas of the body, the quadriceps and the hamstrings. TThe goal of this workout is to introduce multiple exercises for each at various joint positions and resistance scenarios to minimize joint stress and induce muscle growth.

Tools us...

This is our final workout #15 with a full body routine of abduction and adduction. This is a multi-joint workout and we will be exerting a lot of energy today! We will begin at the wall with some wall squats, then moving away from the wall for some other squatting variations to target inner/ou...

On day 14 we will be incorporating lateral flexion for the hips and lower leg & foot as well as the influences at the knee. You will get a chance to repeat and hone some of the isometrics from Day 13 in this series so that you can perfect these! The beginning of the routine includes some standi...

On day 13 we will be incorporating lateral flexion for the total body. You will get a chance to repeat and hone some of the isometrics from Day 12 in this series so that you can perfect these! The beginning of the routine includes We will be using isolated and integrated isometrics for this rou...

On day 12 we will be progressing further into the hips. You will get a chance to repeat and hone some of the isometrics from Day 11 in this series so that you can perfect these! The beginning of the routine includes an isolation exercise, non-weight-bearing, to target the longissimus, multifidu...

On day 11 and the next four workouts, we will target lateral flexion. This is called the "frontal" plane of the body. We begin with a core workout to establish trunk stability for the rest of the series. We will be using isolated and integrated isometrics for this routine. Even though certain...

On day 10 we are moving our focus to the lower body, particularly the muscles that extend the hip and plantar flex the ankle. We are targeting muscles like the glutes, hamstrings, and calves. This workout is geared towards the muscles that keep us upright. We will be using isolated and integra...

On day 9 we are moving our focus to the lower body, particularly the muscles that flex the hip and dorsiflex the ankle. We are targeting muscles like the hip flexors, shins, and quadriceps. This workout is geared towards the squat. We will be using isolated and integrated isometrics for this r...

On day 8 we are moving our focus to an opposing skill from day 07, called shoulder extension, or reaching back, combined with spinal flexion. This is an area that commonly causes neck and shoulder discomfort. Some of the isometrics will be isolated, focusing on one joint motion at a time. Oth...

On day 7 we are moving our focus to a particular skill that we all need to be able to do, which is shoulder flexion, or reaching overhead. This is an area where people are very vulnerable to becoming injured. Some of the isometrics will be isolated, focusing on one joint motion at a time. Othe...

This workout marks the second week of the "IsoBoost" Program with the very important position of trunk flexion and extension. Even though certain types of isometrics can be very intense, we will be performing isometrics for the purpose of muscle activation, so the resistance used should not incl...

Day four of the IsoBoost Program, and we will concentrate our efforts on hip internal / external rotation with eversion and inversion of the foot using a thigh band for resistance. A chair will be incorporated in this video so that we can comfortably isolate some of our isometrics. We will sta...

Day five of the IsoBoost Program, we are ready for a total body workout using yoga blocks for resistance. If the blocks are too far away from the ground, feel free to use a chair! We will start with some standing multi-joint positions to integrate the foot into the trunk and spine. These are c...

On day three of the IsoBoost Program we will concentrate our efforts on shoulder and hip internal / external rotation with trunk exercises. Not only will we leverage our bodyweight, but also the mini ball will be used to create resistance.

We will begin with crunches on rotation, quadruped, ...

In Day two of the IsoBoost Program you will see revisions and some new core exercises as we start training hip internal and external rotation. These exercises use the mini ball to create these isometric positions. Experience supine, sidelying, and prone isometrics for hip rotators.
These musc...

This workout marks the beginning of the "IsoBoost" Program with the very important position of trunk rotation. Even though certain types of isometrics can be very intense, we will be performing isometrics for the purpose of muscle activation, so the resistance used should not include shaking or ...

This creative take on many classic Pilates mat exercises incorporates an elastic band to strengthen muscles that attach to the shoulder and mid-back regions. Target the lats, rhomboids, upper and middle trapezius, deltoids, pecs, and arm muscles while performing roll-ups, crunches, spine twists...

Making time for rest and recovery is as important as the exercise itself, as our muscles need time to repair and get stronger. In this gentle integrated isometric Yoga routine, we begin with centering breathwork as we set our intention for the day. Next, experience common yoga asanas done from...