TAPERING DAYS
active recovery. essential.
Tapering is decreasing physical intensity in a movement program - at least once a week.
This allows the body to move more efficiently for long term as this is how stress injuries are avoided.
Use these stretching/recovery videos any day that you wish as it will only aid in cross-training your body, allowing you to continue to gain strength + flexibility within your personal movement program.
IN 10
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
opt cloth/towel
Stretching series for the lower body.
Equipment:
2 yoga blocks
pillow or sm pilates stability ball
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
pillow
Great for alleviating upper back pain.
Anyone who spends much of the day on a computer or mobile phone should make 10min for this sequence.
Equipment:
yoga belt or scarf
yoga block
pillow
Flowing stretching sequence of movements including asanas.
Equipment:
yoga block
pillow
Flowing stretching sequence of movements including asanas.
Equipment:
yoga block
Gentle stretching + asana series for the hips. Created to release emotional stress/deep hurts as well as physical tension.
Fantastic for runners and spinners.
DR safe
Equipment:
opt 2 yoga blocks
opt bolster or LG pillows
Gentle stretching + asana series for the glutes, IT band + Psoas.
DR safe
Equipment:
2 yoga blocks
Gentle stretching + asana series for the psoas.
DR safe
Equipment:
just your bod
Gentle stretching + asana series for the total body.
DR safe
Equipment:
just your bod
Stretch + asana series focusing on the glute maximus, medial + minimus. This is a must for anyone who does barre, runs or cycles.
DR safe
Equipment:
sm pilates stability ball or sm pillow or yoga block
Flowing stretching series with asanas.
DR safe
Equipment:
sm pilates stability ball
opt 2 yoga blocks
Stretching + Asana series created with Post 1st in mind. But absolutely wonderful for all bodies including Pre 2 3.
DR safe
Equipment:
opt yoga blocks
Stretching series with a barre.
DR safe
Equipment:
barre or chair or bed or countertop
Stretching sequence including asanas for the total body.
diastasis recti
Equipment:
just your bod
opt yoga block
opt yoga belt
Flowing asana series to activate the parasympathetic nervous system to allow for a wonderful sleep.
Womxn: All phases
Equipment:
bolster + blanket
yoga block
Flowing asana sequence to wake up the entire body first thing of the day.
Womxn: All phases
Equipment:
just your bod ; )
Stretching + Asanas sequence to release tension in the shoulders, chest, upper back + heart chakra.
Womxn: All phases
Equipment:
bamboo or dowel or broom
trestle or high chair/railing or broom
padded stool or chair
Flowing Asana + Stretch Series for the Glutes.
Womxn: All phases
Birther: 2nd, 3rd Pre + All Post
Equipment:
just your bod ; )
Flowing asana series to relieve pain + give stress relief.
Womxn: All Phases - Menstrual: child’s pose during inversion
Equipment:
strap or belt or theraband
2 yoga blocks
*20+ weeks Pre: 2 bolsters or pillows
Stretching sequence to lengthen Hamstring Group.
Great for spinners, runners and honestly every human ; )
Equipment:
belt/strap/theraband
yoga block
Stretching series to encourage length in Psoas + HG to attain 3 splits. With time ; ).
Equipment:
just your bod
Focused stretch series for the glutes.
Womxn: All phases.
Equipment:
tube
miniband
sturdy surface to pull on
shot pre-pregnancy ; )
Breathe. Alignment. Movement. That’s the order. Start your foundation here with your breath placement.
DR safe
Equipment
yoga block
sm pilates stability ball
Breathe. Alignment. Movement. That’s the order.
Start your foundation here with your breath placement.
DR safe
Equipment
yoga block(s)
Gentle Hip Mobility series for pain-free ROM as you age.
DR safe
Equipment:
just your bod
Gentle Rotator Cuff Mobility series for pain-free ROM as you age.
Also, great for trapezius or upper back/shoulder tension.
DR safe
Equipment:
opt lg stability ball
Massage for the feet.
Equipment:
punktur ball or tennis ball
opt golf ball
Recovery massage series for the back.
Equipment:
2 punktur balls/tennis balls
or foam roller
opt stool with wall
Truncated sequence focused on releasing full body tension by massaging the feet.
Equipment:
punkter balls or tennis balls or golf balls
Focused ball massage sequence: glutes, hamstring group, IT band, gastrocemius, soleus, foot, erector spinae, rhomboids, SCM.
Equipment:
2 punktur balls
or 2 massage balls or 2 tennis balls
Rolling out sequences focusing on lower body:
Glutes, Piriformis, IT Band, Hamstring Group, Quads + Psoas.
Recommended at least 1/month if sedentary and at least 1/week if active. Can always do more ; ).
Equipment:
foam roller
or punktur balls or massage balls or tennis balls
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
opt 2 yoga blocks
Flowing total body series of ballet, contemporary + asanas.
DR safe
Equipment:
2 yoga blocks
Flowing musically driven stretching series for the entire body. Great for cross-training/tapering days.
DR safe
Equipment:
just your bod
opt yoga blocks
Mini Classique. Flowing sequence to rejuvenate + restore the whole body.
*honestly, great ANY phase, especially for tapering days*
Equipment:
just your bod
Flowing Abdominal Series.
DR Safe: if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
.5 - 5 lb weight
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
.5 - 5 lb weights
Flowing Abdominal Sequence.
Equipment:
1lb rolled ankle weights
small pilates stability ball
Flowing Abdominal Series.
DR Safe: if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
just your bod
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3 lb weight
Flowing abdominal series.
DR safe if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
1-3lb weight
Flowing Abdominal series.
Can be DR safe, but only if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement first. If unsure, do not attempt.
Equipment:
theraband
yoga block
Flowing Abdominal series.
Can be DR safe, but only if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement first. If unsure, do not attempt.
Equipment:
miniband
sm pilates stability ball
Flowing abdominal series with hand weights
DR safe - follow verbal directions; watch 101 Breathwork + Abdominal Engagement.
Equipment:
rolled ankleweights as pilates balls
Flowing abdominal series.
DR safe - follow verbal directions.
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs, 2nd + 3rd Pre + All Post Partum.
Watch 101 SAHRMANN prior to doing.
Womxn: All phases
Equipment:
opt LG stability ball
Focused core sequence: Trans, Int + Ext Obliques + Rectus Abs.
Womxn: All phases
Equipment:
1-5lb weights
Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.
Womxn: All phases.
Equipment:
yoga block
barre or chair or broom
opt ankle weights
Targeted sequence: Trans Abs, Multifidis, Spinae Erector, Psoas, Internal + External Obliques.
Womxn: All phases
Equipment:
3 yoga blocks
Sequence all about the ISS - Trans Abs, Multifidis, Int Obliques, Ext Obliques, Intercostals, Erector Spinae + Rectus Abs.
Womxn: All phases
Birther: 2nd Pre + 3rd Post *listen to body*
Equipment:
just your bod ; )
Targetted CORE sequence: Trans Abs, Entire Torso Posterior Chain.
Womxn: All phases.
Equipment:
stool or chair
sm pilates stability ball
Focused Pilates sequence for the Total Body with a Magic Circle.
In CORE as this definitely engages the trans abs deeply.
Womxn: All phases
Equipment:
magic circle
or stability ball
Focused abdominal sequence to aid those with back pain from mal-engagement.
Womxn: All phases
Equipment:
sm pilates stability ball
Targeted standing series of advanced abdominal work + back extensors: trans, internal obliques, external obliques, erector spinae + multifidus.
To make easier: use a chair or countertop for stability
Equipment:
just your bod
+ your smile :)
Abdominal sequence: Trans Abs, Obliques + Rectus Abs.
Womxn: All phases
Equipment:
LG stability ball
or gliders w/ sm pilates stability ball
Focused abdominal sequence.
Equipment:
stool or chair
opt mini pilates stability ball
A must watch for EVERYONE.
First comes the breath. Then Alignment. Then Movement.
But the foundation of body physical health is the breath.
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
2 yoga blocks
Rehabitation abdominal series which is still relevant and useful for all bodies, especially those with back pain or weaker abdominal strength.
DR safe
Equipment:
just your bod
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean, diastasis recti, hysterectomy, abdominal surgery + PP MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe - watch 101 Breathwork + Abdominal Engagement first.
Equipment:
yoga mat
wall
Core Rehabilitation series for the transverse abdominals.
Created specifically for Post 1st trimester abdominal healing + re-activation. That said, I put this video here as it is awesome deep body work for every human.
DR safe
Equipment:
small rolled towel
sm pilates stability ball
Abdominal sequence focused on traverse abdominal rehabilitation post delivery. Caesarean + diastasis recti MUST.
Great for anyone desiring to take the work deeper.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series focusing on transverse abdominal function/engagement.
Created for PP 1 but wonderful for every human, especially those with postural issues or lower back pain.
DR safe
Equipment:
just your bod
Tranverse Abdominal series for anyone with back pain, reconnecting with the trans abs.
Watch 101 SAHRMANN prior to doing.
diastasis recti safe
Equipment:
just your bod
Core rehabilitation series created for Pre 3rd + PP1 to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
yoga black
opt sm pilates stability ball
barre or chair
stool
Core rehabilitation series created for Pre 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Continuing rehabilitation for the abdominals, specifically for PRE 2nd + POST 2nd .
Wonderful work to do for anyone wanting to reconnect with their transverse abdominals who is not pregnant.
Not recommended Post 1st or Pre 3rd.
DR safe
Equipment:
barre/chair
Core rehabilitation series created for Pre 2nd + 3rd to connect with the transverse abdominals.
Wonderful for all bodies, at any time, no matter the fertility journey, in order to aid a neutral skeleton in space.
DR safe
Equipment:
barre or chair
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd. Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals.
DR safe
Equipment:
sm pilates stability ball
Deep transverse abdominal rehabilitation.
Created for PP 1 but great for all PP and non-birthing humxns.
DR safe.
Equipment:
just your bod
Continuing rehabilitation for the abdominals, specifically for PP 2nd + 3rd.
Wonderful work to do for anyone not pregnant wanting to reconnect with their abdominals - NOT RECOMMENDED FOR POST 1ST.
Equipment:
sm pilates stability ball
Flowing barre series focused on the core: Trans Abs, Internal + External Obliques, Multifidis + Erector Spinae.
diastasis recti safe
Equipment:
yoga block
barre or chair or broom
Focused abdominal sequence.
diastasis recti safe
Equipment:
stool or chair
opt mini pilates stability ball
Flowing abdominal series; contains some choreo from 29.03.24.
Watch 101 Jack Knife.
Equipment:
yoga block
Advanced Core series. Watch jack knife 101s before attempting.
Equipment:
1-5lb weights
yoga block
Advanced abdominal series.
diastasis recti safe, if you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement
Equipment:
just your bod
Advanced Core series. Watch jack knife + corkscrew 101s before attempting.
Equipment:
just your bod
Advanced abdominal series.
diastasis recti safe, if you do what Ksenia says. IE your head stays on the ground during scissors, etc.
Equipment:
gliders
Posterior chain flowing sequence. FUN.
Equipment:
lg stability ball
sm pilates stability ball
Watch 101 Hip Circle + Jack Knife before doing.
Advanced Core series. Have fun!
Equipment:
opt sm pilates stability ball
DO NOT ATTEMPT IF OSTEOPOROSIS, OSTEOPENIA, NECK PROBLEMS, DIASTASIS RECTI OR PREGNANT
Advanced CORE class. Prepare for FUN.
Equipment:
tube
sm pilates stability ball
secure structure - house post, etc
IN 30
Flowing healing sequence for anyone who has undergone trauma: miscarriage, abortion, sexual assault, physical assault and/or emotional abuse.
Reconnect + Honour yourself.
DR safe
Equipment:
yoga belt/scarf/theraband
2 yoga blocks
pillow
Total body stretching sequence, including asanas + eldoa.
All phases; Tapering/Cross-training
DR safe
Equipment:
yoga block(s)
Flowing total body sequences of Ballet, Contemporary + Asanas.
DR safe
Equipment:
2 yoga blocks
2 bolsters
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
yoga block
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
3 yoga blocks or cushions
20+ weeks: 2 bolsters or pillows
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
Strap/belt/theraband
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
Equipment:
2 yoga blocks
strap or belt or theraband
20+ weeks: 2 bolsters or pillows
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
just your bod ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
just your bod ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
just your bod ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
opt yoga blocks
shot early pregnancy ; )
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
yoga block
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap/belt/theraband
*20+ Pre: 2 bolsters or pillows
CUT FROM 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
strap or belt or theraband
opt yoga block
opt chair for support
CUT OF 60MIN CLASS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
Low Impact Mat Pilates, Mobility Work + Sculpting.
DR safe
Equipment:
1lb weights - rolled ankle weights
small pilates stability ball
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt or theraband
2 yoga blocks
Low Impact Mat Pilates, Mobility Work + Sculpting.
DR safe
Equipment:
1lb weights - rolled ankle weights
small pilates stability ball
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
scarf
yOga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga block
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
scarf
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
yoga block
pillow
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
yoga belt or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure (watch 101 Breathwork + Abdominal Engagement).
Equipment:
sm pilates stability ball
pillow
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe - if you know how to manage abdominal pressure. Watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga belt or scarf or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe
Equipment:
sm pilates stability ball
yoga belt or scarf or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe
Equipment:
yoga belt or scarf or theraband
Low Impact Mat Pilates, Joint Mobility Work, Stretching + Sculpting.
DR safe
Equipment:
sm pilates stability ball
pillow
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
yoga block
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
glider
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
yoga block
pillow
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
just your bod
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
glider
opt knee pad
Low Impact Mat Pilates, Joint Mobility Work + Sculpting.
DR safe
Equipment:
2 minibands - high + low tensions
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1-5lb weights
opt knee pad
Low Impact Mat Pilates, Mobility Work + Sculpting.
DR safe
Equipment:
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
Low Impact Mat Pilates + LT weights.
DR safe
Equipment:
1lb weights - rolled ankle weights
or weighted pilates balls
opt knee pad
IN 60
Total Body Restoration. Yin yoga - luxurious movement.
Womxn: All phases
*Great for cross-training and tapering days.*
Equipment:
3 yoga blocks
bolster or 2 big pillows
strap or belt or theraband
20+ weeks: 2 bolsters or pillows
Total Body Restoration. Yin yoga - luxurious movement.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
20+ weeks: 2 bolsters or pillows
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap/belt/theraband
*20+ Pre: 2 bolsters or pillows
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
strap or belt or theraband
opt yoga block
opt chair for support
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
strap or belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: All phases.
Birther: Pre 2nd, 3rd + All Post
*Great for cross-training and tapering days.*
diastasis recti safe
Equipment:
2 yoga blocks
opt strap
20+ weeks: bolster or pillow
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
Great cross-trainer for tapering days or rest days.
Equipment:
2 yoga blocks
strap or belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 yoga blocks
stool or chair or table
strap or belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Ovulation phases.
*Great for cross-training and tapering days.*
Equipment:
yoga block
2 bolsters or big pillows
MODIFICATIONS/CUES GIVEN FOR 2ND + 3RD TRIMESTERS.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
2 bolsters or pillows
yoga block
MODIFICATIONS/CUES GIVEN FOR POST PARTUM NO DIASTASIS RECTI ONLY.
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
1-2 pillows
yoga blocks
opt belt or theraband
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training and tapering days.*
Equipment:
belt, towel or theraband
Using just your bod.
Womxn: Menstrual + late Luteal Phases.
*Great for cross-training + tapering days.
Equipment:
2 pillows
or
2 yoga blocks
Using just your bod.
Womxn: Menstrual + late Luteal phases.
*Great for cross-training + tapering days.
Equipment:
opt supports: yoga blocks, pillows, etc
Total Body Restoration + Rejuvenation.
Womxn: Menstrual + Luteal phases.
*Great for cross-training + tapering days.*
Equipment:
opt supports - yoga block, sm pilates stability ball, pillow
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1lb wrist weights rolled
or weighted pilates balls
Low impact mat class focused on pilates + sculpting.
DR safe
Equipment:
yoga block
pillow
sm pilates stability ball
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
yoga block
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1lb wrist weights rolled
or weighted pilates balls
yoga block
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
miniband - lt/med tension
1lb wrist weights rolled
or weighted pilates balls
yoga block
Active Recovery: low impact mat class focused on pilates, joint mobility, sculpting + stretching.
DR safe - if you know how to manage abdominal pressure: Watch 101 Breathwork + Abdominal Engagement.
Equipment:
1lb wrist weights rolled
or weighted pilates balls
yoga block
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
2 yoga blocks or folded up towels
towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
yoga block
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
rolled up ankleweights
yoga block
opt knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe - if you know how to manage abdominal pressure: watch 101 Breathwork + Abdominal Engagement.
Equipment:
rolled up ankleweights
yoga block
opt knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
yoga block
opt knee pad/folded towel
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
glider
knee pad
Low impact mat class focused on joint mobility, pilates + sculpting.
DR safe
Equipment:
miniband - lt to med tension
opt knee pad/folded towel
Low impact mat class focused on pilates, joint mobility + sculpting.
DR safe
Equipment:
miniband
1lb wrist weights rolled
or weighted pilates balls
opt knee pad/folded towel
Flowing stretching series.
Equipment:
just your bod