4 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat
This introduction explores the various ways we use & hold the kettlebell or dumbbell in the core progression series. It also includes guidance on how to select weight that is most appropriate to you & the exercises introduced in the series.
Read More25 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 1 of 6 of the 6-week core progression series. This class focuses on some of the foundational components of integrating the core through strength-based movements. We look towards "linking systems", a term to describe how to engage & utilize our core through breath, tension & focus to create & sustain core stability to produce movement in our upper body in shorter levers.
Read More45 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 2 of 6 of the 6-week core progression series. This class focuses on expanding on some of the foundational components from class 1 of integrating the core through strength-based movements. We continue to look towards "linking systems", with this week's attention including the lower body along with our upper body to create tension to sustain core stability in order to produce movement in our upper body & lower body in shorter levers.
Read More40 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 3 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 1 & 2, mainly the foundational components of integrating the core through strength-based movements. Our look continues to "linking systems", in this week's case, that means a focus into the pillar bridge (or plank) & the utilization of tension as a means of efficiently training core stability in longer lever variations. Ideally, this class would be performed twice before moving to class 4.
Read More38 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 4 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 3, where we shift focus from initiating & maintaining core stability to dynamic stability. Dynamic stability is the integration of movement between the hips, pelvis & the shoulders - an important part in generating movement forcefully & intentionally. Ideally, this class would be performed twice before moving to class 5.
Read More40 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space
This is class 5 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 4, where the previous emphasis on dynamic stability expands into incorporating with cross-body awareness. Cross-body integration is movement that occurs across the body from right to left & left to right linking the hips, pelvis & the shoulders from opposing sides. Ideally, this class would be performed twice before moving to class 6.
Read More41 MIN
PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Mat + Wall Space
This is class 6 of 6 of the 6-week core progression series & the final class of the series. This class focuses on expanding on the components from class 5, where the previous emphasis on cross-body awareness looks to integrate muscle actions that stretch & contract between two opposite points. Strength is like stretching & returning with load, teaching muscles through movement how to respond under tension & stress.
Read More
