Building on Tuesday’s anchor 30 full body class- standing and balance work, squat sequence. Grab a block. Pre-natal friendly.
Like bringing your car in for service- we’re bringing our hips in for service! Movement, stability, and lubrication through the pelvis. Light weights and a block.
Grab a small Pilates ball or a block for this quick posterior chain focused class! Music w lyrics.
Come back to this one whenever your hip flexors feel tight or your low back is ache-y. We work on back and side body expansion, making space through our hip joint, making space to breeathe.
A mobility sequence for when you’re short on time to get the pelvis gliding! Pelvic glide is essential for every stride we take, each step demands glide and rotation!
Stretch and build some gentle strength around your hip joint. No props
90/90 hip mobility, single leg stability, and teaching the hip extensors to work as a team. No props!
I love a mini stability ball to put my pelvis in a more optimal position, to NOT grip through my hip flexors. If you have grippy hip flexors this one if for you to find your lower abdominals.
Building towards leg pull (reverse plank). Amazing posterior chain activation. Love the stability and hamstringsss for runners. No equipment necessary!
Simple, grounded mobility. Grab a block, breathe deeply, wake up with me.
Building stability and strength through our hip extensors! Runners use this one pre-run to prepare your running muscles to work together :)
Runners, especially, I implore you- do just a liiiitle bit of pre-run mobility, get your thoracic spine moving, hips mobilized, move your joints through their full range of motion, make sure your breath + pelvic floor + abdominals are ready to work together to support you. It will make you a better runner! it will prevent injuries! It just feels good!
Short mobility sequence to warm up for a run, a hike, any athletic activity! Grab a light weight and a small ball if you have them.
We’re moving in diagonal lines, moving laterally, training our brain, our body, our nervous system to work in multiple planes and move in different directions! (Inspired by 6 hours of soccer)
Love for the feet and ankles- take care of the base of your kinetic chain! A great warm-up for the feet/ankles to prepare for more athletic movement, or anytime to give them the attention they deserve.
Some love for your SI (sacroiliac) joint! A joint that transmits load between your upper and lower body. SI joint or low back pain can simply be the body asking for more support. Great for runners, post-natal, any achey low backs
A quick class with a lower body emphasis! Grab a light set of weights and 1-2 heavier weights, a bit of wall space. Pair it with another class, a warm up for more movement, or simply as a movement snack!
Side lying work and lateral stability. Don’t be a saggital plane monster!
"If you only train your hips in the sagittal plane, they become elbows.”