Movement Class Library
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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

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

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
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

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)
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 ______"

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")

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!

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.

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!

4 Lessons