Jump Rope Tips: Maintain an upright posture and look straight ahead Stay on the balls of your feet and land lightly on the balls of your feet Jump only high enough to clear the rope (1” off the ground ...[Read More]
Jump Rope WODS
ET WODS
Aim for maximal power output on each rep of each movement. You’re better off only being able to complete 4 reps than 6. Win your session! Give it your all on each rep and push your limits. Don't be af ...[Read More]
Heavy IT WODs
Try to maintain nasal breathing: exhale nose concentric, inhale nose eccentric. Nasal breathing will allow you to remain mindful of where you are in your workouts, but that does not mean pacing. As th ...[Read More]
FLOW STATE WODs
FLOW/BREATH WORK: Maintain nasal breathing (exhale nose concentric, inhale nose eccentric). Find intensity in flow (PNS) ... in other words, don't pace. You are flirting with the fight (SNS). Make sur ...[Read More]
Med Ball Presses to “Get Lucky”
Grab a med ball and press with us in real time! Every time you hear "LUCKY", you press! It's fun! #PecsForCheques
PILATES Core Mat 1 Class
This is a 30-minute Core Mat 1 Pilates Class (classical, of course!). You can do this, even if you are a beginner! This Power Pilates program is based on the principle that "before working the periphe ...[Read More]
Psoas Theory
Psoas Anatomy & Facts: The psoas (pronounced so-az), also called the "mighty psoas" and the "front bum", is the only muscle that connects the upper and lower body (it crosses 3 zones: the lumbar s ...[Read More]
Constructive Rest Position
The Constructive Rest Position (CRP) is nothing new. Both Pilates and the Alexander Technique teach it. In CRP, the body gives in to gravity. It releases the "grip" of the hip flexors, which gives the ...[Read More]
Pelvic Stability Exercises
The following video is a real-time routine. Do it with me. The purpose of these exercises is to improve your pelvic stability. Why? Because keeping your pelvis centred will prevent your psoas muscles ...[Read More]
Sacroiliac (SI) Joint Exercises
Sacroiliac (SI) Joints: these joints link your spine to your pelvis. They only possess a few degrees of movement. When your sacroiliac joints are not moving normally due to either excessive movement ( ...[Read More]
Pelvic Floor Exercises (vaginal weightlifting)
The pelvic floor muscles form the base of your "core box" (the base of the "soda can"). These muscles span to the bottom of the pelvis and support the organs (bowel, bladder, uterus) in the pelvis. By ...[Read More]
Stretching
Got weak glutes? Have you thought about the role your tight psoas plays in this?? The iliopsoas (hip flexor) is the antagonist to the glutes (hip extensor). Shortening of the iliopsoas can result in w ...[Read More]