Awareness. Flexibility. Strength. From the comfort of your home.

In this short tutorial, you will learn a side stepping variation that targets the pelvic floor.

A 20 minute mini lecture one body mapping

In this exercise bite, you will explore going from a seated straddle to a half kneeling position.

An exercise bite with a pelvic floor emphasis

Week 2 two the squat skill work series

An exercise bite for a hip thrust to standing forward fold.

As 12 minute practice focused on awareness of the hips

A 22 minute mini-lecture about proprioception.

In this short tutorial, you will gain a different perspective on pushing.

A 14 minute practice that doesn’t require any standing—all floor, all of the time.

In this 22 minute class, the focus is on squatting, pushing, and stepping.

This 24 minute practice requires no equipment and explores pushing.

In this 24 minute practice you will play with finding different folding actions through the legs. You will also integrate the actions of pushing and pulling.

This 20 minute video begins with a thorough warm-up, followed by a strength circuit and cool-down.

In this 21 minute video, you will focus attention on how you are using the hands and arms to support you during pushing and pulling. A pull-up bar or pole is recommended, but not necessary.

In this 18 minute class you will work on a specific foundation of pulling strength in both the upper and lower body. A pull-up bar or stall bars are strongly encouraged for this practice.

Does your low back feel stiff from sitting, traveling, or life? This 16 minute practice will target your core awareness and flexibility.

This ten minute practice can be used as a warm-up, recovery session, or body awareness practice. It requires nothing more than you and the floor.

This 11 minute practice is perfect if you are short on time, could benefit from some recovery, or just want to increase your body awareness.

A core exercise with the emphasis on the pelvic floor that is performed off the pole is directly applied to a low exercise on the pole.

A short exercise tutorial exploring pulling and the pelvic floor.

This is a pole specific exercise tutorial for pole rows.

In this 20 minute practice, you will continue working on the foundations you need to work towards a handstand.

This 21 minute practice continues to explore aspects of the handstand. Access to a pull-up bar is recommended.

In this 20 minute minute practice, we will build upon the concepts introduced in week one by learning the role of the fingers during handstands.

Have you always wanted to work on your handstand but you aren’t sure how? Learn how in this month’s skills class.