*Starts Monday, September 1, 2025
This 12-day program blends isometric resistance training with elastic bands (TheraBands and thigh bands) to deliver strength, stability, and joint-friendly control.

Isometrics train your muscles to contract without movement, building strength safely while reducing pain, lowering blood pressure, and improving joint stability. By adding bands, we remove inertia and reduce joint compression—making each exercise safer—while opening up a greater variety of positions and angles for muscle activation.

Across 12 workouts, you’ll train the upper body, lower body, and core in all three planes of motion (frontal, sagittal, transverse). This keeps your body biomechanically balanced, reducing wear and tear while maximizing mobility and strength.

Do them in order, or mix and match—either way, you’ll strengthen your muscles, stabilize your joints, and move with more confidence.

Number of workouts: 12
Fitness Level: Any
Equipment needed: Theraband(s), Thigh Band, Sponge Ball (optional support)

Class Schedule: Day 1–12
*Across all 12 days, you’ll train every muscle group and every plane of motion for total-body balance and joint protection.

(9-1-25) Day 1 – Core: Rotation (Transverse Plane) – Strengthen obliques and deep stabilizers to protect the spine.
(9-3-25) Day 2 – Lower Body: Flexion (Sagittal Plane) – Target hip flexors, quads, and lower abdominals for daily mobility.
(9-5-25) Day 3 – Upper Body: Lateral (Frontal Plane) – Train shoulders, chest, and lats for posture and overhead strength.
(9-8-25) Day 4 – Core: Extension (Sagittal Plane) – Build spinal extensors to counteract slouching and back strain.
(9-10-25) Day 5 – Lower Body: Rotation (Transverse Plane) – Strengthen hips and glutes for SI joint and knee protection.
(9-12-25) Day 6 – Upper Body: Flexion (Sagittal Plane) – Chest, shoulders, and biceps for pressing and lifting strength.
(9-15-25) Day 7 – Core: Lateral (Frontal Plane) – Obliques and lateral stabilizers for balance and side support.
(9-17-25) Day 8 – Lower Body: Extension (Sagittal Plane) – Glutes, hamstrings, and calves for stride strength and knee support.
(9-19-25) Day 9 – Upper Body: Rotation (Transverse Plane) – Shoulder and upper-back control for safe twisting movements.
(9-22-25) Day 10 – Core: Flexion (Sagittal Plane) – Deep abdominal strength for spine support and core stability.
(9-24-25) Day 11 – Lower Body: Lateral (Frontal Plane) – Adductors and abductors to stabilize hips, knees, and ankles.
(9-26-25) Day 12 – Upper Body: Extension (Sagittal Plane) – Triceps, posterior shoulders, and back for push/pull balance.