49 MIN
PROPS: none
Let’s explore moving the body in all different directions! Today we start slowly by opening up through the shoulders, the spine, the hips, and the ankles. From that place of connection you can expect all different levels and options as we dive into squats, step taps, some bouncy moments and a lengthening standing stretch. A final burst of mountain climbers takes us back to the ground and a final exploration of joint mobility and clearing.
Read More46 MIN
PROPS: None
This practice feels equal parts grounded and lifted. If you’ve been enjoying these cardio practices you’ll have a familiar sense of some of these movements, so I encourage you to go a little deeper and really connect! We’ll enjoy a longer warm up so that we can set ourselves up for success in some more dynamic, and core supported movements. While there’s minimal jumping in this one, we’ll still get the heart rate up and feel the fullness of our breath.
Read More46 MIN
This session is full of lunges and squats in all the ways. We charge up the glutes and the legs so that we can explore more space and mobility in the upper body. A large glass of water is highly recommended as the sweat factor is hight with this one!
Read More47 MIN
PROPS:
Wall
Running shoes
Join the dance! We’ll play in some familiar patterns during this session, and we dive in quick! After the whole body is online, we warm up the wrists and connect to the core so that we are supported in our plank, mountain climbers, burpies and push-ups oh my! Closing with a flowing stretch sequence, this class will have you feeling (in) your body well into the rest of your day.
Cautions: Ankle, knee, shoulder and wrist loading (modifications can be made at a wall)
Read More24 MIN
PROPS NEEDED: 1 Block + 1 Light Hand Weight
Joint and range specific mobility training for the wrists. After warming up the wrists and all neighbouring joints, learn a positional isometric exercise to increase capacity and control in wrist extension, a prerequisite for any weight-bearing shapes and patters with our hands on the floor.
Read More22 MIN
PROPS NEEDED: 1 Block + 1 Wall
Joint and range specific training for the neck. We begin with a complete warm up for the neck (cervical) and middle (thoracic) spine. We then train the neck tissues with resistance forces in order to grow our capacity and overall control. We end with neck rotations and a moment to take stock of the fruits of our labour.
Read More18 MIN
PROPS NEEDED: 1 Block + Wall Space
Joint and range specific training for the toe joints. We begin with a passive and active mobility warm-up for the toes and ankles. We then train the deep big toe joint tissues for toe extension using passive and active inputs. Growing our capacity and overall control for big toe extension helps to improve our gait (our manner when walking). Leave feeling more freedom and confidence about every step you take.
Read More30 MIN
PROPS NEEDED: 1 Block + 1 Chair
Joint and range specific trading for the hip. We begin with a few short tests to gather insight on our capacity for internal rotation in a few ranges. We then, warm up the hip joint in two ways and train the joint to grow capacity and control in this very important range.
Read More25 MIN
PROPS NEEDED: 1 Block + 1 Bolster
Joint and range specific training for the lower spine and pelvis. We begin with a complete warm up for the lumbopelvic region and their neighbouring joints. We then train the lower spine tissues using internal resistance in order to grow our capacity and overall control for lumbar flexion and extension. Leave feeling more freedom and support in your lower trunk.
Read More25 MIN
PROPS NEEDED: 1 Block + 1 Squish Ball + 1 Blanket
Joint and range specific training for the middle spine. We begin with a complete warm up, both passive and active, for the thoracic spine. We then train these spinal tissues using internal resistance in order to grow our capacity and overall control for thoracic flexion and extension.
Read More22 MIN
PROPS NEEDED: 1 Towel + 2 Chair + Wall Space
Joint and range specific training for the knee joint. We begin with a mobility warm up for the ankles and knees. We then train the deep knee joint tissues using internal and external resistance in order to grow our capacity and overall control for internal rotation, flexion, and extension.
Read More22 MIN
PROPS NEEDED: 1 Block (Wall for Balance Optional)
Joint and range specific mobility training for the ankles. After warming up the ankles and all the neighbouring joints, learn a positional isometric exercise to increase capacity and control in ankle dorsiflexion, a prerequisite for any weight-bearing shapes and patters with our feet on the floor.
Read More20 MIN
PROPS NEEDED: 1 Block + 1 Wall Space
Joint and range specific training for the shoulder (GH) joint. We begin with a complete warm up for the shoulder blades and the main shoulder joint (the glenohumeral joint). We then train the deep shoulder tissues using internal and external resistance in order to grow our capacity and overall control for internal rotation at this joint.
Read More5 MIN
In this short video we discuss why we move the fundamental concepts and techniques behind all our movement sessions. Understand why we move like we do and how to get maximum results from your training for maximum movement potential and for greater overall well-being.
Read More33 MIN
PROPS NEEDED: 1 Chair + 1 Small Towel
Move it or lose it! Discover your capacity for movement in every joint in the lower body. Starting with the toes and ending at the hips, we go slow, break things down, move in all the ways your lower body is designed to move.
Read More43 MIN
PROPS NEEDED: 1 Chair + 1 Small Towel
Discover your capacity for movement in every joint in the middle body. Starting with the neck and moving right through to the pelvis, we move slowly and deliberately, breaking each available movement for the spine and pelvis down.
Read More49 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.
Read More46 MIN
PROPS NEEDED: 1 Chair + Optional Table or Desk
In this session we move through all of the joint rotations learned in The Beginner's Series Sessions #1-3 in new ways. We start at the toes and move through everything ending with the fingers. Expect to gather useful information regarding the capacity and control levels available you in every joint and remember that doing the movements regularly is part of the path to improvement.
Read More25 MIN
PROPS NEEDED: a comfortable place to be still for the whole time (we suggest your bed), blanket and pillow
It is said that we are all unique combinations of the five elements: earth, water, fire, air, and space. Map your awareness across your body and explore the five senses as they connect to these elements! This is a practice that will nudge you towards curiosity for all that is you.
Read More26 MIN
PROPS NEEDED: a comfortable place to be still for the whole time (we suggest your bed), blanket and pillow
What if I told you there was a place just for you. A place uninterrupted by the story of your life. This place is steeped in play rather than outcomes. It celebrates curiosity, rather than reason. And it welcomes you unconditionally. The journey to this place is not achieved through effort, but rather through rest. You need only close your eyes to access it.
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