This protocol is intended as a guide to help anyone currently in the recovery period of six to twelve weeks from post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is ba...

In this workout, notice how the stability ball transforms so many exercises that we have done so many times. The ball adds an element of stability training and fun so that we can add a freshness to our exercise routine. You will need some light and heavy dumbbells for this workout, which will b...

This protocol is intended as a guide to help anyone at zero-six week in dealing with post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is based on the individual's own ...

On Day 5 of the mobility series, we will look to strengthen the muscles involved in rotating through the trunk and spine. As we rotate through the spine, you will notice movement coming from the shoulders and hips to accommodate trunk rotation,

We begin by exploring our ability to reach across ...

On Day 4 of the mobility series, we will look to strengthen the muscles involved in pulling things towards our body. The motions include shoulder extension, shoulder abduction / retraction, and elbow flexion. Within this, we also look at the spine's involvement in the pull.

We begin by explorin...

On Day 3 of the mobility series, we will look to strengthen the muscles involved in pushing things away from our body. The motions include shoulder flexion, shoulder adduction / protraction, and elbow extension.
Within this, we also look at the spine's involvement in the push.

We begin by expl...

On Day 2 of the mobility series, we will look to strengthen hip flexion, knee extension, ankle dorsiflexion on the way down into the hip hinge, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the hip hinge.

We b...

On day 1 of the mobility series, we will look to strengthen hip flexion, knee flexion, ankle dorsiflexion on the way down to the squat, then hip extension, knee extension, and ankle plantar flexion on the way up. Within this, we also look at the spine's involvement in the squat.

We begin by exp...

Yoga itself is an isometric practice using the principles of resistance training. Postures, or "asanas", are used in Yoga to create maximum health in the body for improved concentration and control. In this practice, the focus is to improve the integrity of the shoulder joint.

Using a chair as ...

This workout showcases many of the classic Pilates mat exercises that target the lower body using nothing but bodyweight, high reps, and high effort in order to hypertrophy and "tone" the legs.  

We will start with a standing warm-up, then move to the floor for several sidelying hip exercises.  ...

If you need a quick boost, or suffering from common syndromes like carpal tunnel or trigger finger, this 30-minute therapeutic sequence will help. The exercises demonstrated in this video are designed to strengthen the muscles that flex, extend, abduct, and adduct the individual fingers of the ...

This workout incorporates a chair to add a lot of challenge and fun to our leg and glute training. Chair workouts are often thought of as easier, but not here! Having a chair for one-leg balance exercises like single leg squats and deadlifts actually help you work harder, since falling is not a...

The Pilates Magic Circle, or RIng is a very versatile tool, fitting comfortably inside and outside the legs, arms, and trunk. In this class, we will practice several creative variations of traditional Pilates mat exercises to strengthen the inner and outer thigh regions. Many of the positions w...

This workout is designed to be creative and fun, allowing you to focus on specific areas of the body. Each has three variations, called TRI-sets! Many modifications are given for each exercise. The ultimate goal is joint integrity, muscle strength, and improved motor learning.

Enjoy an uppe...

What is Tech Neck?
This condition has become a term used to describe chronic neck pain caused by continuously straining the neck muscles while using technology like computers and phones that eventually leads to spinal changes and poor posture. We are completely tied to our phones and screens, of...

Experience an alignment-based Yoga practice designed to incorporate multi-joint isometric resistance training. It is often difficult to strengthen the upper body in many poses, so this workout will incorporate dumbbells. The added resistance from the free weights will challenge elbow, wrist, an...

This seated resistance band workout that is not only joint friendly, but allows you to practice the entire routine from a chair! This workout is designed to strengthen and tone the areas of the back and shoulders. Using a TheraBand, we will be anchoring the band under the body and against the ch...

This resistance training workout will explore the "superset" or long set of exercises using dumbbells and a thigh band. 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 similar muscle groups ...

If you are looking to build muscle while working your core, this workout incorporates free weights into your mat Pilates routine. Dumbbells can help add a challenge to your limbs and your core so that you get even better results in the time you have available.

As we flow through many of the e...

It is said that 50 percent of people with chronic constipation, low back pain and pelvic pain have pelvic floor dysfunction (PFD) — impaired relaxation and coordination of pelvic floor and abdominal muscles. Intensive pelvic floor retraining exercises is often used to treat non-relaxing pelvic f...

Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.

We wi...

Many people think that Yoga is only for highly flexible people, especially due to the image that we see in marketing. However, with the use of Yoga props, we can make the postures accessible to everyone. Props make feel so much more comfortable, improving one's understanding of the pose.

We wi...

This workout includes a standing warm-up followed by standing glute and calf (gastrocnemius) section with dumbbells designed to strengthen the lower body for improved propulsion and power. We will incorporate a chair in several of the exercises.

This section is followed by some killer floor w...

Stress has become an all too common companion as we work to meet the demands of work, relationships, and personal responsibilities. Stress can affect our health in a negative way, leaving us feeling depressed and overwhemed. It can also lead to increased cortisol, which produces inflammation in t...