The SI Joint is formed on two sides of the pelvis where the Ilia connects with the triangular bone of the sacrum. It is surrounded by thick tendons and ligaments but the structure itself does not really allow for much motion at all.

This is an area that many people have problems with, particular...

This Isometric routine is designed to strengthen the muscles that cross the ankle and knee for improved balance and foot strength. As we age, the joints of our lower leg and foot can lose mobility due to lack of use as well as poor circulation.

In this routine, we will work our rear foot, mid...

The practice of Hatha Yoga can be extremely beneficial to relieve back pain if approached correctly. This is largely due to the fact that Yoga poses focus on core strength, are isometric in nature, and require mindful movement / static holds. In this routine, we will use supine hip poses, prone...

This workout is glute focused for building strength in the hip bone and muscle. We begin with a warm-up to address our range of motion and calisthenics to prepare the muscles for exercise.
Experience standing single and compound exercises for the hip joints using a thigh band and strategically ...

Yoga for Mindfulness begins with a breath awareness meditation complete with some powerful mantras to guide the practice. Practice isometric muscle contractions using bodyweight and use of friction for hip, core, and upper body strengthening in this gentle Yoga flow. Moving slower with a bit mo...

In this workout, we will use various resistance training techniques to improve spinal stability in order to target the deep core. This region consists of the transverse abdominis, pelvic floor, deep paraspinal muscles, and the diaphragm.

Learn how to engage the deep core even when performing ...

Target the inner and outer core in moving and non moving exercises.
Beginning with a deep core diaphragmatic breathing exercise, this core training workout features 10 spinal stabilzation exercises using bodyweight and a sponge ball for resistance. Practice moving in and out of several multi-j...

This full body routine features 10 effective multi-joint exercises arranged in a circuit format. We will perform each of these exercises in combination with a related or non-related exercise to challenge muscle growth. We will do 12-15 repetitions of each exercise combo with two sets of each. ...

The core calisthenics of Pilates make for quite a workout for your core. However these basic positions are not always sufficient for building muscle if this is all we do.  In this workout, we will practice classic Pilates floor exercises with strengthening moves using dumbbells to give you the be...

This bodyweight workout focuses on some classic calisthenics with differing rep cadences and creative variations organized in a flowing format. A thigh band will be used to create lateral stresses on the hips for abduction variations. Also, a Yoga block will be used to elevate the foot to shift...

This 45 minute workout is a moderately-paced bodyweight routine designed to target the full body with creative variations on some classic calisthenics for improved mobility and strength. This is a flowing format as awe perform 8-12 reps for each exercise.

Feel free to put your favorite music ...

This full-body workout uses timed endurance to challenge your muscles with a pyramid structure, increasing and decreasing time under tension to push you toward fatigue and results. Pyramid workouts are some of the most popular training methods, and this workout is done by varying the amount of t...

This lower-body workout uses timed endurance to challenge your muscles with a pyramid structure, increasing and decreasing time under tension to push you toward fatigue and results. Pyramid workouts are some of the most popular training methods, and this workout is done by varying the amount of ...

Sciatica is a painful condition characterized by pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of the body and can range from a mild ache to intense, debilitat...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this final workout of the Build program, we are focusing again on the total body! There will be an isometric core segment in the beginning of the workout. You will notice some creative combinations of e...

As we age, the goal is to maintain our muscles by adding load and improving contractions. In this ninth video of the Build program, we are focusing again on the total body. There will be a core segment in the beginning and end of the workout. A small sponge ball is used to make these more effe...

In this Isometric workout, we will be utilizing isometric resistance training for the upper body to integrate the shoulder, elbow, and spine as a progressive approach to isolation work. Practice multi-joint isometric positions using supine (face-up), prone (face-down), seated, and standing posit...

Get an Introduction to Thoracic Outlet Syndrome with isometrics for upper body muscles to relieve pain and tightness in the neck, shoulders, and  upper back. This can also help anyone with shoulder and neck dysfunction of any kind. Thoracic outlet syndrome (TOS) is a term used for a group of di...

In this Isometric workout, we will be utilizing isometric resistance training for the lower body to integrate the knee, ankle, foot, and spine as a progressive approach to isolation work. Practice multi-joint isometric positions using seated positions followed by several standing and prone hip p...

The interesting thing about Yoga is that it is always about moving to one's end range. However, our lifestyles never do. This is why we normally feel "tight" in these positions. In this routine, we will gently move into a variety of joint positions, taking a full-body approach using multi-join...

In this routine, we will be incorporating Yoga-inspired multi-joint postures in a very specific way in order to improve the strength of the external and "deep" rotators of the hip joints. If you have ever had a hard time sitting on the floor, some of the reasons could come from weakness!

We wi...

This challenging resistance training routine incorporates five supersets for the quadriceps, gastrocnemius, and soleus muscles using dumbbells, bodyweight calisthenics, and integrated isometric postions for hypertrophy goals. Each superset features one dumbbell exercise for the legs or ankles, o...

If you have every suffered from a frozen shoulder, or have known someone who has, you know that it takes a very long time to recover from. The medical term for the frozen shoulder is "Adhesive Capsulitis". This condition is marked by stiffness and pain in the shoulder joint. It typically develo...

This bodyweight routine consists of twenty exercises, each targeting specific areas of the upper, lower, and core regions of the body. Although lifting heavy weights does build muscle, we need to be able to work with the weight of our body first.

In this workout, explore your unique range of ...