30 MINUTE DESIGNED TO HELP CONNECT TO YOUR PELVIC FLOOR & STRENGTHEN THE DEEP CORE & INNER THIGHS.

PREVIOUSLY LIVE ON : JANUARY 13, 2026

PROPS NEEDED:
BALL (ESSENTIAL AND WEIGHTED BALL)
ANKLE WEIGHTS (OPTIONAL)
LIGHT RESISTANCE BAND (OPTIONAL)

19 MINS FOCUSING ON PELVIC FLOOR ACTIVATION & RELEASE, INNER THIGH STRENGTH AND HOW TO USE THE BALL.

PROPS NEEDED:
BALL (ESSENTIAL OR WEIGHTED)

30 MINUTE LOWER BODY FOCUSED CLASS TO STRENGTHEN THE MUSCLES OF THE LEGS, HIPS AND FEET.

PREVIOUSLY LIVE ON 10/9/25.

Prenatal modification:
Place a ball under your hips during bridging for more support of the back.

PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL)
BAND (MEDIUM BAND PREFERABLE)
ANKL...

20 MINUTE EFFECTIVE AND EFFICIENT CLASS DESIGNED TO STRENGTHEN THE DEEPEST LAYERS OF CORE MUSCLE. PREVIOUSLY LIVE ON 9/18/25.

PROPS NEEDED:
BALL (WEIGHTED BALL FOR MORE CHALLENGE)
ANKLE WEIGHTS (ONLY IF YOU HAVE NO HIP FLEXOR PAIN)
WRIST WEIGHTS (ONLY IF YOU HAVE NO NECK PAIN)

30 MINUTE CLASS FOCUSING ON STRENGTHENING AND CONNECTING THE DEEP CORE, GLUTES & PELVIC FLOOR. PREVIOUSLY LIVE ON 5/8/25.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

24 MIN CLASS DEVOTED TO FINDING BODY AWARENESS, FLUIDITY, CONFIDENCE AND CONNECTION TO YOUR BODY.

PROPS NEEDED : BALL

15 MIN FOCUS ON LEARNING THE FOUNDATIONAL ELEMENTS OF STRENGTH & RELAXATION OF THE PELVIC FLOOR.

Prenatal modification:
If laying flat on the floor is uncomfortable, place a ball under the nape of your neck to elevate your head.

PROPS NEEDED : BALL

20 MINUTE CLASS USING A BALL AND A BAND TO ACTIVATE AND STRENGTHEN THE GLUTE MUSCLES.

PROPS NEEDED : BALL, MEDIUM RESISTANCE BAND

45 MINUTE CLASS FOCUSING ON LENGTH, STRENGTH, MOBILITY AND FLEXIBILITY OF THE ENTIRE BODY. PREVIOUSLY LIVE ON 3/20/25.

PROPS NEEDED : BALL, DUMBBELLS, ANKLE WEIGHTS (OPTIONAL)

LIA'S USING : 2LB WEIGHTED BALL, 5LB DUMBBELLS, 1.5LB ANKLE WEIGHTS

18 MIN FULL-BODY CLASS USING THE HEAVY RESISTANCE BAND. PRENATAL, DIASTASIS & POSTPARTUM FRIENDLY.

PROPS NEEDED : HEAVY RESISTANCE BAND

30 MINUTE CLASS TO IMPROVE CIRCULATION TO THE LYMPHATIC SYSTEM AND MOTILITY IN THE GUT.

PROPS NEEDED : BALL

30 MINUTE CLASS FOCUSING ON STRENGTHENING THE BODY WITH WEIGHTS WITH ELONGATING MOVEMENTS. PREVIOUSLY LIVE ON 1/14/25.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL), DUMBBELLS

15 MINUTE CLASS FOR THE BUSY DAYS WHEN YOU WANT TO GET A FULL WORKOUT IN A SHORT AMOUNT OF TIME.

PROPS NEEDED : BALL, ANKLE/WRIST WEIGHTS (OPTIONAL FOR ADDITIONAL STRENGTH)

18 MIN CLASS THAT WILL HELP YOU FIND YOUR DEEPEST LAYER OF CORE MUSCLES TO ENGAGE THE INNER THIGHS.

PROPS NEEDED: BALL

LIA'S USING : 2LB WEIGHTED BALL

45 MINUTE FULL-BODY CLASS USING WEIGHTS TO STRENGTHEN, LENGTHEN AND MOBILIZE EVERY INCH OF THE BODY. PREVIOUSLY LIVE ON 10/22/24.

PROPS NEEDED : BALL, DUMBBELLS, ANKLE WEIGHTS

LIA'S USING : 2LB BALL, 8LB DUMBBELLS, ANKLE WEIGHTS

A 15 MIN QUICK AND EFFECTIVE WORKOUT TO HELP YOU STRENGTHEN THE LOWER ABDOMINALS AND PELVIC FLOOR.

PROPS NEEDED : BALL OR WEIGHTED BALL

A 15 MINUTE SERIES DEVOTED ENTIRELY TO THE INNER THIGHS (AND OTHER CONNECTED MUSCLES).

PROPS NEEDED : ESSENTIAL OR WEIGHTED BALL

A 45 MINUTE LIVESTREAM CLASS FOCUSING ON STRENGTHENING THE ENTIRE BODY USING 5LB DUMBBELLS. PREVIOUSLY LIVE ON 5/14/24.

PROPS NEEDED : BALL (ESSENTIAL OR WEIGHTED), 5 LB DUMBBELLS (OR ANYTHING OTHER WEIGHT)

20 MINUTES OF DEEP CORE & GLUTE EXERCISES USING OUR NEW WEIGHTED BALL. CAN BE DONE WITH THE ESSENTIAL BALL AND ANKLE WEIGHTS TOO.

PROPS NEEDED : WEIGHTED BALL

20 MINUTES OF FOCUSED CORE EXERCISES DESIGNED TO STRENGTHEN, REPAIR AND RE-ENGAGE. GREAT FOR POSTPARTUM, BEGINNERS AND ANYONE LOOKING TO RECONNECT TO THEIR DEEPEST LAYERS OF CORE MUSCLES.

PROPS NEEDED : BALL

30 MIN LIVE CLASS FOCUSING ON STRENGTHENING MUSCLES AROUND THE KNEES & HIPS FOR FULL-BODY SUPPORT.

PREVIOUSLY LIVE ON 4/4/24.

Prenatal modification:
Skip the legs over the head exercise. Instead, keep the hips anchored on the ball.

PROPS NEEDED : BALL

30 MIN FOCUSING ON STRENGTHENING, LENGTHENING AND INCREASING FLEXIBILITY OF THE LOWER BODY & GLUTES.

PREVIOUSLY LIVE ON 3/7/24.

Prenatal modification:
Place a ball under your tailbone during bridging for more support.

PROPS NEEDED : ANKLE WEIGHTS & DUMBBELLS (OPTIONAL)

A QUICK AND CHALLENGING DEEP CORE SERIES TO ACTIVATE EVERY ABDOMINAL MUSCLE.

PROPS NEEDED : BALL

A 20 MINUTE SERIES FOCUSING ON FOOT ARTICULATION AND ANKLE STRENGTH.

PROPS NEEDED : BALL