A 15 MINUTE NECK, BACK AND SHOULDER RESTORATION SERIES TO RELEASE ANY TENSION IN THE UPPER BODY.

PROPS NEEDED: TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL).

A 15 MINUTE SERIES OF BEGINNER CORE EXERCISES IN A NEUTRAL PELVIS FOR EVERYONE NEW TO THIS METHOD. THIS SERIES IS ALSO REALLY GREAT FOR THOSE OF YOU WHO ARE NOT NEW AND WANT TO RECONNECT TO THE DEEP CORE FUNDAMENTALS.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

A QUICK BUT EFFECTIVE 15 MINUTE MAT-ONLY SERIES TO CONNECT TO THE CORE IN A VERY RESTORATIVE WAY.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

THIS FLOW CAN BE DONE WITH OR WITHOUT WEIGHTS DEPENDING ON YOUR MOOD, RESTORATIVE OR STRENGTHENING.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

A 15 MIN SERIES DEVOTED TO STRENGTHENING THE CORE THROUGH LENGTH & REACH OF THE UPPER & LOWER BODY.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF FLOWING MOVEMENTS USING ONLY YOUR BODY WEIGHT TO CREATE RESISTANCE THROUGH SPACE.

PROPS NEEDED: TOWER FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

A 15 MINUTE SERIES DEVOTED TO STRENGTHENING AND STRETCHING THE LOWER BODY, SPECIFICALLY THE GLUTES.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

A 15 MIN FULL BODY SERIES DESIGNED TO ALIGN THE BODY BY DEEPLY ENGAGING THE CORE IN A NEUTRAL SPINE.

PROPS NEEDED: WEIGHTS (OPTIONAL)

15 MINUTES OF STANDING UPPER BODY SERIES DESIGNED TO WORK ON ALIGNMENT AND BACK STRENGTH.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

15 MINUTES OF LOWER BODY SERIES DESIGNED TO FOCUS ON THE ALIGNMENT OF THE SPINE.

PROPS NEEDED: TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF DEEP ABDOMINAL EXERCISES FOCUSING ON ALIGNMENT OF THE SPINE. SCOLIOSIS FRIENDLY.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT.

15 MINUTES OF FULL BODY EXERCISES THAT INCORPORATE A LITTLE BIT OF EVERYTHING TRUE TO B THE METHOD.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

15 MINUTES OF OBLIQUE FOCUSED EXERCISES WITH STANDING AND MAT WORK. PREVIOUSLY LIVE ON 11/6/2020.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF STANDING EXERCISES TO ELEVATE THE HEART RATE AND GET YOUR BLOOD FLOWING!

Prenatal modification:
If the class is to quick, do it at half paced.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

15 MIN OF CORE FOCUSED EXERCISES FOCUSING ON SPINAL ARTICULATION AND UPPER BODY CONNECTION.

PROPS NEEDED: BALL

15 MINUTES OF STANDING UPPER BODY EXERCISES FOCUSING ON STRENGTHENING THE ARMS AND CORE.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

15 MINUTES OF STANDING LEG AND CORE MOVEMENT TO TAKE OUTDOORS WITH NO PROP NEEDED.

PROPS NEEDED: NONE

15 MINUTES OF FEEL GOOD, FULL-BODY EXERCISES TO OPEN AND RESTORE YOUR MENTAL AND PHYSICAL SELF.

PROPS NEEDED: TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF STANDING EXERCISES TO DEEPLY CONNECT THE CORE AND UPPER BODY USING 1LB WRIST WEIGHTS.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF FULL BODY EXERCISES THAT TARGET THE SIDE LEG AND GLUTES THROUGH SPINAL ROTATION.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF FULL BODY EXERCISES SPECIFICALLY FOCUSING ON STRENGTHENING THE INNER THIGHS.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MINUTES OF STANDING EXERCISES WITHOUT A BALL THAT ARE INTENDED TO DEEPLY ENGAGE THE CORE. PREVIOUSLY LIVE ON 4/9/2021.

PROPS NEEDED: 1LB WEIGHTS (OPTIONAL)

15 MINUTE SERIES TO RELEASE ANY TENSION IN YOUR BODY, SPECIFICALLY THROUGH MOBILIZING THE SPINE.

PROPS NEEDED: TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

A QUICK SERIES TO ENGAGE AND OPEN UP THE UPPER BODY WITH THE USE OF LIGHT WEIGHTS.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)