Reverse forward rounded posture with this quick, but effective series to open up the chest and target the muscles of the mid back, triceps, and lats. Perfect after sitting for long periods of time or breastfeeding.

Props Needed: Optional 1-3lb weights.

Level: Beginner/ Intermediate

A short, but very spicy series to target every angle of the glutes, just using your own bodyweight.

Props Needed: Optional 1-3lb ankle weights

Level: 1 Intermediate

A lower body workout focusing on single leg exercises to challenge and improve your balance. Using unilateral movements, we can adequately challenge and fatigue certain glute and hip muscles while improving your overall neuromuscular connections.
Props Needed: None

Level: 2 Advanced

Move through flexion and extension of the spine in this efficient, beautifully balanced core series using only your own bodyweight.

Props Needed: None

Level: 2 Advanced

This is a full body workout designed specifically with golfers in mind to maximize the potential of your game while also preventing pain and potential injuries. It was created in collaboration with PXG and Anna Rawson (professional golfer and PXG ambassador).

Props Needed: None

Level: All levels

An efficient upper body series you can do anywhere with just a wall- especially great for resetting your posture from sitting for too long.

Props Needed: A wall

Level: 1 Intermediate

The perfect gentle movement in the first couple days of the menstrual cycle to ease cramping and back pain.

Props Needed: None

Level: All Levels

Start by opening up the hips and waking up the glutes and pelvic floor. Then, ignite the trunk and waist through a plank series. Finish with inner and outer thigh work.

Props Needed: None

Level: Intermediate

Train the entire posterior chain especially the hamstrings, back, and butt in this advanced series using your own bodyweight.

Props Needed: None

Level: Advanced

Learn how to safely and effectively perform planks in a way that will build your core strength while solidifying a strong foundation for more advanced variations.

Props Needed: None

Level: Beginner

Challenge your balance while working your deep glute stabilizers and outer thighs in this standing lower body series.

Props Needed: A stepping stool or yoga block and an (optional) pair of 1-3lb ankle weights

Level: Advanced

A full body workout playing with limbs as levers against gravity to load muscles effectively using only your own bodyweight.

Props Needed: None

Level: Intermediate/Advanced

The perfect introduction to hip mobility. Work through all ranges of motion in a safe way and get the glutes burning in the process.

Props Needed: (optional) 1-3lb ankle weights

Level: Beginner/Intermediate

Warm up by mobilizing the hips and then fire up your trunk and strengthen your core from every angle all while massaging and mobilizing the facet joints of your spine. Expect lots of flexion, extension, and delicious rotations.

Props Needed: None

Level: Advanced

A full body Pilates + Strength workout that is sure to get your heart rate up and your muscles shaking. There are options for both Intermediate and Advanced students.

Props Needed: A bench or sturdy chair

Level: Intermediate/ Advanced

Learn the fundamentals of good upper body focused push ups by improving the range of motion of your joints with this effective variation.

Props Needed: None

Level: Beginner/All levels

A core series focused on maximizing rotation to detox the organs, improve digestion, and improve thoracic spine mobility.

Props Needed: None

Level: Advanced

A "feel good" full body Pilates flow- great during your late luteal or early menstrual phase or when you just want to mobilize your joints and engage your muscles in a gentle way.

Props Needed: None

Level: All levels

Lift and tone the back body (glutes, hamstrings, and low back) using only your own bodyweight.

Props Needed: None

Level: All levels

Quick, efficient, full body workout finishing with a cardio burst.

Props Needed: None

Level: 1 Intermediate

The hardest part of this full body workout is making it look easy.

Props Needed: None

Level: 2 Advanced

This workout is perfect for when you just want to get your heart pumping and flow through your movement with a little less rigidity.

Props Needed: None

Level: 2 Advanced

An efficient full body workout that you can do from the comfort of your hotel room or wherever your travels take you.

Props Needed: A chair or bench

Level: All levels

An efficient full body workout that you can do from the comfort of your hotel room or wherever your travels take you.

Props Needed: None

Level: All levels