Movement Class Library

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Movement Class Library

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Here are the classes you need, plus some extra. Keep checking, we'll add to this each week.

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Nourishing Joints and the Mind/Body Connection.

Furniture Series: kitchen counter (a short morning routine)

morning movement routine 23 min

Before bed - a restorative movement class

before bed ease the back

Pre Walk Joint Activation

Post Walk Movement & Muscle Restore

Constructive Rest

Beginner Mat Pilates

This is for everyone: thorough workouts, but gentle pacing. Use a chair if you don't want to do kneeling work and make the spinal movements as small or big as you want. Good work!

beginner pilates

beginner pilates # 2

beginner pilates # 3 (assuming an understanding of basic terms)

gentle pilates #4 (with a yoga strap or band)

gentle pilates plus # 5 (use 1-2 lb weights or soup cans)

hip-focussed beginner #5

Beginner whole body with Caryn (rotation inspired!)

30 min Gentle Pilates with Sheri (need hand weights)

Lower body wake up (to support foot health)

Pelvic Floor Focus

restorative class for the pelvic floor

Lower Back Reset (and good for Pelvic Floor)

Breathing and Diaphragm Stretching

Focus on Standing and Balance

You can have your hand on a chair or wall for balance, be careful as needed. However, the idea is to slowly grow our ability to balance and transfer our weight, as needed in every day life - more and more so as we age!

Standing Short and Sweet

All Standing Class

Shoulder and Neck CARs plus some band shoulder work

standing series

Intermediate ("I'm ready to work OUT")

Basic intermediate class #1 (Julia)

intermediate class #2 (Julia)

Intermediate (with a theraband) and Julia #3

Classical Pilates Beginner with Caprice

Lower Abs and Inner Thighs (and more!) with Sheri

Whole Body (intermediate mat) with Ball & Caryn

Furniture Series: with a chair or couch - whole body and accessible!

15 min "quickie" (abs focus)

Hip Hip Hooray with Julia (22 min)

hip-focussed intermediate

Whole Body with a squishy Ball and Julia

Spirals and Twists

Foam Roller Workout with Julia (Standing and Lying) 32 min

Hamstring Strength

A 40 MIn Class on FEET and Walking

Intermediate Class with Large Exercise Ball

Ball Class - movement plus coordination and balance

Squishy Ball Whole Body

whole body Pilates class with band

one hour intermediate class

strength with band

30 min mat blast with Michelle

25 min mat blast with Michelle

One hour Intermediate

Restorative Classes (aka "I just want to feel better!")

Stretch class with Sarah (K)

restorative work

Restorative Half-Hour Whole Body with Sheri

Foam Roller - Slow and Steady with Sarah K

Lower Body with Franklin Balls

Restorative with Large Exercise Ball

one hour restorative # 1 with Julia

one hour restorative #2 with Julia

ELDOA and MyoFascial Stretching

Bringing the work of Guy Voyer and the ELDOA Method to you.

Deep Hip Rotators (ELDOA and more)

Full Body ELDOA Class with Sheri

Neck ELDOA with Sheri

General ELDOA with Julia

ELDOA (Low Back)

half hour ELDOA with Sheri

Hip Flexor ELDOA with Sheri

Diaphragm ELDOA with Sherri

neck and shoulders with Sheri (30 min)

Preview

Shoulder MyoFascial Class

ELDOA (Hips)

One hour Shoulder Focused ELDOA class

Introduction to Chair Gyrotonics

Individual Body Part Care (aka "I really need to work on ______"

This work will help you release, reset and stretch.

Basic Foot Health with Julia

Short and Sweet Foot Class

foot and lower leg care

Knee Pre-Hab

Knee Pre-Hab Part 2

Knee Mobility and Release #3

Foot/Ankles/Knees with Kirsten

Mobility: Torso and Ribs

Low Back Relief Class

Special Class on Hands & Wrists & Elbows

Neck: strength and release.

Neck and Shoulder Restore

upper body reset

lower arm and hand

Hip Love (mobility and stretch focus) #1

Hip Love (Mobility and Stretch focus with Kirsten) #2

Internal and External Rotation for Hips

Shoulder Workshop Class #1 with Sarah K

Shoulder Workshop Class #2 with Sarah K

CARS (controlled articular rotations) Joint Care Whole Body

Lower Body Slow Flow for Walking

Upper Body Mobility with Kirsten (50 min)

Hips Special Class with Sarah Fregeau

Hips Special Class #2 with Sarah Fregeau

Anatomy and Movement Learning (I need to understand more about ________")

What is a hip list and why is it important in walking

All about your piriformis

Orient to your Spine

Learning for a PSOAS release

What is hip extension?

Cardio HIIT's ("I need to sweat it out")

These are High Intensity Interval Training sessions designed to help you keep your heart healthy. They are made to be done at your level, so go as fast/hard as you can, but within your "zone". Aim for 2.3 x your resting heart rate during the sessions. Also, if you have joint or chronic pain, choose the lower impact options.

warm up before your H.I.I.T.

HIIT with Julia

HIIT 13 min

HIIT (12 min)

HIIT (10 min)

HIIT (15 min)

a short cool down

strength focussed class with an HIIT at the end

Prepare to walk well class #1

Weights!

We all need to lift weights to prepare our body for the stuff of life! Lifting weights keeps your body protected from age-related muscle loss, and it's really important for your metabolism too. Once you start, you'll feel better and better.

I will be using mid to heavy weights. You should be choosing the weights that feel right to you, leaving you a bit tired, but not in discomfort. Progress your reps and sets, and when it gets easy, it's time to life more weight.

Those with osteoporosis should be especially attuned and mindful and not lift heavier than 20 pounds.

Enjoy!

Warm up for a Weight or HIIT workout

Arm activation with a Band (good before doing weights)

Arm Demo then Arm Set (Row, Modified Bench Press, and Fly)

Leg Day! Lunges for Knee Strength

Leg Demo, then Leg Set (squat, step up and lateral lunge)

Light weights, Shoulder and Wrists

Upper Body Weight Circuit (bone safe)

Lower Body Weight Circuit (bone safe)

Arm Workout with Weights

Weight Circuit

Cool down after weights.