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...

If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The hip rotators.

These muscles work to move the hips both internally and externally, absorbing ground forces and taking on the weight of the torso. When these mus...

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...

If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The muscles that produce flexion in the trunk and spine. Remember that you are only as good as your core. When these muscles are weak, it is difficult to transfer for...

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...

If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The muscles that produce rotation in the trunk and spine. Remember that you are only as good as your core. When these muscles are weak, it is difficult to transfer fo...

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...

If you are short on time, this micro workout is designed to give you some targeted resistance training for a very important area: The Gluteal muscles. In this workout, we will practice variations on the glute bridge to target the lower back, hamstrings, and glutes. You will feel stronger, talle...

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...

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

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...

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 is designed to build muscles in your glutes, hip flexors, inner and outer thighs, hamstrings, and calves. We will begin with a warm up, followed by some squat progressions at the barre / support. We will then be working all areas of the complex hip joint, experimenting ...

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...

As we age, it is important to keep our bones strong, for people with more advanced osteoporosis have a higher risk of spinal fractures. For this reason, core training may be tricky, considering many are told by their health care provider not to rotate, bend forwards, or bend backwards.

In this...

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 ...

In this Yoga practice, we will focus on the lumbo pelvic-hip complex, which includes deeper muscles such as your internal obliques, transversus abdominis, multifidus, rotatores, semispinalis, quadratus lumborum, psoas, and superficial muscles, such as your rectus abdominis.

Using diaphragmatic...