Level 3-4 - 12.14.22
58 MIN
PROPS NEEDED: 1 Bolster
Get ready to work your best circus moves. This class is full of unconventional ways to use your bolster that are surprising challenging. Just a few sets of each movement pattern will likely tire you out. There are fun patterns that would make for great party tricks too! Biceps, triceps, deltoids, pecs, lats, rhomboids, traps…all the shoulder muscles will be worked and your core will be active the whole time. Don’t miss it!
Cautions: Ankle, Knee, Wrist, Shoulder loading
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Level 3 - 05.24.23
19 MIN
PROPS NEEDED: 1 squishy ball
This one works you up for clean push ups, rocking forearm planks, single arm loading, and alternating side planks -all designed to challenge your shoulder range of motion and overall strength. Starts with wrist prep and drills for greater capacity in shoulder flexion, all necessary preparations for the bigger movements to come.
Cautions: wrist, shoulder, ankle, and knee loading
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Level 3 - 05.01.23
22 MIN
PROPS: 2 toning weights or 2 hand weights + ball
Get your upper body lit in less than 25 mins. Build capacity (strength and range of motion) from your fingers to shoulders in every direction your upper limbs are designed to move. Ends with a delicious active stretch for your side body and lats while working your arms and core.
Cautions: ankle, knee, wrists, shoulder loading
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Level 3 - 03.08.23
38 MIN
PROPS NEEDED: 2 hand weights (1-3 LBS)
Upper limbs challenge! Work every tissues from wrists through to your trunk in every way. Two-pound toning balls were enough for me to feel at my edge by rep five or six for most exercises included in this practice. I encourage you to find the right amount of weight for you to feel safe yet challenged. Leave feeling open, energized, and mighty.
Cautions: Wrist, Shoulder, Knee loading
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Level 3 - 02.08.23
44 MIN
PROPS NEEDED: massage tools (balls or foam roller)
Myofascial release to the rescue! We all have postural imbalances due to our sedentary lifestyle and being out of sync with what we were designed to do. We mobilize through a combination of self-massage and movement to hydrate tissues that are typically dehydrated. After rolling out, we get to work using body weight exercises to strengthen our upper limbs. Expect some challenging upper body work and fun, functional patterns.
Cautions: wrist, shoulder, knee, ankle loading
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Level 3 - 01.19.23
42 MIN
PROPS NEEDED: none
Fluid and functional patterns to the rescue! In this class we take our learnings from isolations to associations. We break down movements at each joint in order to consciously and fluidly move through multi-joint patterns. Lots of single arm loading and close kinetic chain exercises with compound movements designed to enhance our overall tissue capacity. Leave feeling prepared for any upper body daily task that might come your way!
Cautions: wrist + shoulder + minimal knee and ankle loading
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Level 3 - 02.03.22
58 MIN
PROPS NEEDED: 1 Block + 1 Pillow
Spread your wings and fly! The block adds a challenge to our upper body workout. We use it to create task-based movements, to prop us into end-range positions, and to add load to the exercises. Expect to do seemingly simple movements in base positions that make them hard to accomplish. We get into single-arm loading prepping us for side planks executed with integrity. We end with a challenging pattern from downward dog to forearm plank and some play with load distribution there. Leave feeling connected to your relevant radiance.
CAUTIONS: Wrist loading, Shoulder loading, and Knee loading
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Level 2-3 - 03.23.22
1 HR
PROPS NEEDED: Wall Space + Optional Pillow
This class starts with some serious wrist training. Then we take it to the wall for some creative and effective, closed chain, loaded exercises that target all of the tissues around the shoulder blades and shoulder joint.
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Level 2-3 - 08.31.22
59 MIN
PROPS NEEDED: 1 Block
Get smartly prepped to transition through challenging shapes with precision and control. We explore movement patterns taking us from plank to downward dog to side-plank, and in and out of a variation of dolphin pose from quadruped and downward dog. We engage in effective training to expand capacity for wrist extension and shoulder flexion targeting the tissues responsible for the ranges required to execute the above mentioned transitions confidently.
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Level 2-3 - 10.12.22
1 HR 2 MIN
PROPS NEEDED: 1 Block + Optional Pillow
Start off with some wrist therapy, mobilizing through both stretching and strengthening in a variety of ways. Get deep into the shoulder joints with end-range, rotational movements in every range. Learn how to gain control over your shoulder blade movements.
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Level 2-3 - 05.03.23
23 MIN
PROPS NEEDED: 2 massage balls
Free your pecs! Starts with myofascial massage for the pectoral muscles that often leave us looking hunched and feeling closed-hearted. Great shoulder and wrist mobility drills with the added boost of peripheral tension from squeezing the ball throughout. We get into planks, push ups, downward dog, reverse table, and single arm variations.
Cautions: Knee, Ankle, Shoulder, and Wrist loading
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Level 3 - 02.24.21
59 MIN
PROPS NEEDED: 1 Boster or Two blocks
This class builds! We use the props to challenge our ability to control micro-movements in the wrist, elbow, and shoulder girdle before getting into positions that provide internal resistance and tension for us to work against. Get ready to run through a few sets of isometric exercises in the same positions to build capacity and stress tolerance at end-range.
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Level 3 - 03.17.21
59 MIN
PROPS NEEDED: 1 Block, 1 Bolster
Did you say Chaturanga? Wanna understand it and improve yours? This class trains the body parts in the specific ranges needed to execute a traditional yoga push-up well. After training all the parts individually, we progressively put it all together, coordinating the balanced actions at every joint at once
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Level 3 - 06.09.21
59 MIN
PROPS NEEDED: 1 Cylindrical Hand Weight + 1 Block
Load it. We use external load to challenge our daily mobility drills for the upper limbs. Adding load promotes positive tissue adaptations leading to more capacity, tolerance to stress, and better control over our movements.
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Level 3 - 04.28.21
59 MIN
PROPS NEEDED: 2 Bolsters or 2 Rectangular Pillows
Challenge your ability to execute everyday mobility drills with the spine shape held in flexion and extension. We use these specific base positions to increase internal resistance for our upper body tissues to work against.
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Level 3 - 01.19.22
56 MIN
PROPS NEEDED: Wall Space.
Wall Class! Feel into the support of the wall behind you and use it to gather insight as to whether or not you are compensating for limited upper limb movements. Explore creative rotational movements for the main shoulder joint which offer healthy inputs to the deepest tissues.
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BEGINNER - 12.11.21
49 MIN
PROPS NEEDED: 1 Chair + 1 Firm Pillow (or table or desk)
In this session we break down the movements of the upper limbs from fingers to shoulder blades. Expect to gather useful information regarding the capacity and control levels available you in these joints and remember that doing the movements regularly is part of the path to improvement.
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Level 1 - 04.30.20
55 MIN
PROPS NEEDED: 1 Block + 1 Towel + Wall space
Whether you’re new or experienced, this class offers a thorough exploration of some of the most basic (and important!) mobility exercises for the upper body. We cover everything from fingers to shoulders and finish with some mild weight-bearing + (very) modified tricep push-ups.
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Level 1-2 - 04.06.20
1 HR 3 MIN
PROPS NEEDED: Pillow (optional)
A slow and educational experience. Learn which joint is moving, how it moves, and why we isolate certain areas -all with crystal clear instructions. Get intimate with every single joint of your upper limbs: fingers, wrists, elbows, shoulders, and shoulder blades.
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Level 1-2 - 12.08.21
58 MIN
PROPS NEEDED: 1 Bolster
We get down to the nitty-gritty in this one. This class begins with isolated movements that help you notice every nuance of each joint’s capacity and control in the upper limbs. Our base positions create tension for the targeted tissues to work against making seemingly easy movements quite challenging to execute.
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