It's been a while between flows. But don't let the name fool you- it's a strong flow which requires strong shoulder movement, demand on the core and rotation of the spine. It's juicy and enjoyable!

Welcome to a new round of programming! In this series we will focus on all the factors contributing to your balance, including foot strength, ankles, knees and hips. This really is my JAM and I love instructing it! You wont need any props today.

A practice dedicated just to your hips and core with the chi ball. I really enjoyed this one, I included some of my favorite go to moves- internal and external hip rotation & spine roll backs. Hope you love it too.

If you've been running a lot or have tight hips for whatever reason (even sitting for too long can cause this) then do this stretch flow. We open up the hips by stretching the adductors (inner thighs), hamstrings, glutes, hip flexors and add in some thoracic movement. YUM!

To finish this block of progressive training for shoulder mobility and strength we use the pilates ring. We test out our shoulder flexion and extension as well as some core work. It's a quick one but a good one!

Today's session focuses on the deep core- the tranversus abdominis. We learn how to activate the TA in different positions using the mini band. If you're unsure of what your core is, do this class!

We start this workout with some wrist strengthening exercises. If I had a dollar every time someone told me their wrists were weak! Please do these exercises regularly! Then we move on to loading the shoulders/wrists with our body weight and then with some light dumbbells. You'll need a block for this workout too.

I don't often call workouts "booty burner" but TBH that's exactly what it is! I just don't like the connotation that we are making the booty burn simply to grow it for aesthetic reasons. My intention is for functional purposes! Strong hips means a strong foundation!