STRENGTH AND MOBILITY CLASSES
Challenge yourself to be your best self
Click on the calendar to enlarge and print.
NOvember Training PROGRAM
The focus for October and November this year is “rehab” and strengthening weak areas. For this group the most common issues are shoulders and wrist mobility and strength. So let’s see if we can change that 🙂
It is normal and healthy to lose some cardiovascular fitness throughout the winter. However, if you would like to maintain some of your endurance muscles, I suggest training a minimum of 75-90mins one day a week, in your preferred endurance sport.
If you are a hiker, move to snow shoeing, if you are swimmer or cyclist, bring it inside, but don’t stop completely.
November Live Classes
Nov 30 5pm
30min mobility
block, pillow or roller
Abs & Cardio
small step stool, towel
45min mobility
1/2 roller, BLOCK
Balance Work
1/2 roller, block, loop band, light weight
30 min mobility
full roller, block
shoulders/full body
block, weights
Shoulder mobility
foam roller, towel
Nov 28 5:30PM
Back & Shoulders
weights & bands
Starter Pack
If you are new to training, or returning after some time off, this is a good place to start.
In each of these classes, I spend more time explaining the exercises and which muscles you need to be focusing on. Don’t be fooled by the name, they are all tough workouts.
With every workout, you will be getting stronger, but if you are always doing something new, it is difficult to track how much your have improved. Challenge yourself to come back to the hardest workouts every month so you can mark your progress.
Linking breath with core
20 mins
Importance of Breath
17 mins
Balance & shoulder Mobility
60 mins
Legs
30 mins
Back & Chest
30 mins
Shoulders
35 mins
Cardio Intervals
34 mins
Big Muscle Groups
35 mins
rehab, prevention, and breath work
Shoulder stabilization workout
60mins
5 in 5 out
4 calming breathing exercises
Prevent low back pain
30mins
Full Body
Abs, Glutes, then Balance
60 mins
Full body with a chair
60 mins
Full Body (++ shoulders)
60 mins
Shoulders and HIIT
60 mins
Lower Body
squat to a chair
60 mins
Legs & Abs
60 mins
Legs Endurance – OUCH!
60 mins
Legs Endurance & summer abs #1
60 mins
Upper Body
Shoulders & Obliques
60 mins
Shoulder ROM and strength
60 mins
Shoulders & Cardio
60 mins
Upper Body & tiny bit of abs
60 mins
Mobility Classes
Strength thru Mobility
60 mins
All about the Spine
30min/10min breathing
Deep Stretch to release low back
45 mins
IT Band focus
30 mins
full body (&ankles)
45 mins
Glutes, Glutes
30 mins
Hams & Shoulders
45 mins
stay low to the floor
30 mins
Tough ab workouts
Workout #1
15mins
workout #2
19mins