February 2024
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February 2024

C-Posture 15 Min.
Open the chest and shoulders; improve posture; strengthen the core

Int. 20-30 Min. #5 - Back and core strength, posture, spinal mobility, balance
Strengthen the back and core; improve posture; mobilize the spine; work on balance

Beg. 10-15 Min. #6 - Hip and spine flexibility, core strength, posture
Loosen the hips and spine; stretch and strengthen the entire core; improve posture

Adv. 10-15 Min. #9 - Neck and shoulders, posture, lower body strength and flexibility
Loosen the neck and shoulders; improve posture; stretch and strengthen the legs and hips

Upper Body Strength - Core stability, shoulder strength, posture
Build shoulder strength; increase core stability; improve posture

Int. 10-15 Min. #4 - Posture, weight shift, balance, lower body strength and flexibility
Open the chest and shoulders; improve balance and weight shift; stretch and strengthen the legs and hips

S-Posture 15 Min.
Strengthen the back and core; increase mobility in the hips and ankles; lengthen the spine

Foam Roller: Recovery - Tension relief, relaxation
Alleviate muscle tension and tightness; increase circulation; promote recovery and relaxation

Beg. 10-15 Min. #2 - Hip and torso flexibility, calm the nervous system, core strength
Open the hips and trunk; stretch the legs; calm the nervous system; fire up the core

Adv. 10-15 Min. #2 - Spine and shoulder rotation, upper body strength, hip flexibility
Increase rotation in the spine and shoulders; build upper body strength; release tension in the quads and hips

Int. 20-30 Min. #4 - Hip mobility, core strength, posture, spinal rotation
Open the hips; strengthen the core and improve posture; increase spinal rotation

Int. 45-60 Min. #3 - Neck and shoulder tension, spinal extension and rotation, core strength, hip mobility
Release tension in the neck and shoulders; improve spinal extension and rotation; strengthen the core and open the hips

Hamstring Strength - Tight hamstrings, lower back pain, balance, posture, lower body power
Strengthen the hamstrings, a common source of "tight" hamstrings and lower back pain; improve balance and posture; increase lower body power

Int. 10-15 Min. #6 - Lower body strength and mobility, core stability, posture
Mobilize and strengthen the lower body; increase core strength; open the wrists, shoulders, and back

Adductors - Inner thigh strength, hip mobility, balance
Strengthen the inner thighs; increase hip mobility; improve balance

Recovery #1, 10-15 Min. - Hips, hamstrings, spinal mobility, deep breathing
Open the hips and hamstrings; stretch and mobilize the spine; relax the nervous system with deep breathing

Loss of Posture 15 Min.
Mobilize the hips and spine; improve balance and proprioception; stretch the neck and wrists

Int. 20-30 Min. #4 - Hip mobility, core strength, posture, spinal rotation
Open the hips; strengthen the core and improve posture; increase spinal rotation

Beg. 10-15 Min. #4 - Spine and hip mobility, wrist flexibility, balance
Increase spinal and hip mobility; open the wrists; improve balance

Adv. 10-15 Min. #8 - Core and leg strength, spinal and hip mobility
Strengthen the core and legs; improve spinal mobility; open the hips

Intermediate Core Strength - Posture, stamina, core stability
Increase core strength; improve posture; build stamina

Int. 10-15 Min. #10 - Hip mobility, core strength, posture
Mobilize the hips; strengthen the core; improve posture

Reverse C-Posture 15 Min.
Stretch and strengthen the legs; improve posture; increase spinal rotation

Recovery #2, 10-15 Min. - Feet, wrists, spine, nervous system
Soothe tired feet; open the wrists; lengthen the spine and torso; calm the nervous system

Beg. 10-15 Min. #7 - Ankle strength and mobility, weight shift, balance, hip and spine flexibility
Build ankle strength and mobility; work on effective weight shift; improve balance; open hips and spine

Adv. 10-15 Min. #1 - Lower body flexibility and strength, weight shift, balance, spinal mobility
Stretch and strengthen the legs; improve weight shift and balance; gently mobilize the spine

Int. 20-30 Min. #10 - Ankle mobility and strength, hip flexibility, obliques
Improve mobility and strength in the ankles; increase hip flexibility; stretch and strengthen the obliques

Int. 45-60 Min. #2 - Lower body power, hip rotation, balance, core strength, weight shift
Build strength and power in legs and hips; increase external hip rotation; improve balance and core strength; work on effective weight shift

Beginner Core Strength - Posture, core stability
Strengthen the core and tone the abdomen; improve posture

Advanced Core Strength - Stamina, posture, core stability
Build core strength; increase stamina; improve posture

Int. 10-15 Min. #3 - Back strength, posture, core stability, hip and spine mobility
Strengthen the back and improve posture; build core strength; open the hips; mobilize the spine

Abductors - Outer hip strength, hip mobility, balance
Build abductor strength and hip stability; increase hip mobility; improve balance

Recovery #3, 20 min. - Tension release, full body stretch, relaxation
Release tension; enjoy a full body stretch; promote relaxation

Foam Roller: Strength - Core, legs, arms, shoulders, balance
Strengthen the core, legs, arms, and shoulders; improve balance; build concentration