Equipment List: Whip yourself into shape in the convenience and privacy of your own home with minimal equipment: Sara Solomon Jump Rope by Buddy Lee Jump Ropes Glide Discs. You can also use face cloth ...[Read More]
Equipment
Workouts
Basic Weekly Calendar: Monday: Jump Rope Intervals Tuesday: Total Body Interval Training Wednesday: Rest Thursday: Glutes and Cardio Intervals Friday: Plyometrics Saturday: Pilates Sunday: Optional Sa ...[Read More]
Mindset
WORDS = FAILURE OF ACTION Self-pity fades when you take action. When you take action, you learn, you heal, you grow. Taking action is the cure. That's why I want you to commit to doing the workouts in ...[Read More]
Nasal Breathing
Breathing & the Nervous System: The way we breathe will affect the state we are in: Nasal breathing stimulates the parasympathetic nervous system (rest & digest). Mouth breathing stimul ...[Read More]
Jump Rope WODS
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]
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]