BETWEEN 15 & 45 MIN
The most popular collection. Here you will find the videos that you will do the most: a complete full body workout staying below the hour mark.
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GDN for the Trunk and Pelvis
Level 2 - Pace: Slow
In this class we’ll explore Global Dynamic Normalization (GDN) exercises for the trunk and pelvis. GDN is a global movement practice designed to promote fluid dynamics within the body by “moving the water.” Unlike ELDOA, myofascial stretching, or reinforcement techniques, GDN... -
Lower Limbs GDN
Level 2- Pace: Slow
In this class we’re diving into Global Dynamic Normalization (GDN) exercises for the lower limbs. GDN is a unique approach that focuses on improving the movement of fluids in the body—particularly water—rather than targeting reinforcement, myofascial stretching, or general pos... -
Ribcage Mat - 33 min
Level 2 - Pace: Moderate
Join Ilaria Cavagna and guest Laura for an intermediate mat workout that centers on the ribcage.
In this session, we’ll explore exercises to warm up and release tension around the ribcage, helping you become more aware of its position and movement potential. With a mindf... -
Neck Health - 16 min
Level 3 - Pace: Slow
In this video, we're diving into an essential area for both you and your clients—the neck. The “text neck” phenomenon is real and addressing it can make a big difference in how we move and feel. Our approach this month focuses on strengthening the neck extensors and flexors,... -
Free Your Hips
Level 2 - Pace: Moderate
In this video, we're going to free up our hips! After a quick warm-up, we'll dive into specific proprioception exercises that target the main ligaments of the coxo-femoral joint. We'll then explore techniques like GPS and GDN, finishing with two powerful coxo-femoral ELDO... -
Push your limits Reformer
Level 3 - Pace: Fast
In this video, we'll take on an intermediate Reformer workout, but we're turning up the intensity! We'll make it challenging by progressing certain exercises and experimenting with different spring settings. Let's squeeze the juice out of this session and push your limits! -
Unwind your spine
Level 3 - Pace: moderate
In this video, we take a general approach to addressing scoliosis, recognizing that everyone's curves are unique. We'll focus on GPS and GDN exercises to de-rotate the spine, adding length and strength. We'll finish with ELDOA techniques that will leave you feeling tall a... -
Bursitis Greater Trochanter
Level 2 - Pace: Slow
This is such a painful and debilitating condition. As soon as you are diagnosed you need to take all the precautions to make sure the inflammation subsides as fast as possible.
Look at the video for guidance but always remember that you need to respect where your body is at ... -
REFORMER - Progressions to extensions
In this reformer we’ll use the long box to PROGRESS to EXTENSIONS! The box gives us the support to lengthen while lifting so that we can progress to extension in a safe and successful way!
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Butt Abs and Wall Sits
Level 2 - Pace Moderate
Enjoy this circuit work that includes glutes, abs and wall sits. A great lower body workout that goes from simple to challenging by shifting to single leg work! -
FOOT PLACEMENT on the REFORMER
Level 2
Have fun playing with your feet and witnessing how the placement of your foundations can deeply affect the work on the body above!
We’ll play with the foot-bar, the blocks, the straps and the carriage of the reformer itself! -
Glutes and feet
Glutes and Feet
Glutes and feet are far away but they affect one another very much! Mostly when we think at the gluteus maximum superficial we can appreciate the reciprocity of these two parts of the body. We work different fibers of G max deep and superficial and then we’ll dive into the feet fo... -
Upper Body & Spine Class
Upper Body & Spine Class
Program by Anita Naegeli.
Length: 50 Minutes
Props Used: Yoga Block, Hand TowelThe wrists, spine, and shoulders are the focus of this class. All three areas are targeted individually with specific stretching procedures that improve the range of motion and create stre...
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Lower Body Class with Squat Focus
Lower Body Class with Squat Focus
Program by Anita Naegeli
Length: 45 Minutes
Props Used: 2 Yoga Blocks, Hand TowelThe focus of this class is on the lower body. More specifically, the squat is used as an example of how you can improve a movement pattern by assessing the individual joints and t...
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Full Body CARs Routine
Full Body CARs Routine
Program by Anita Naegeli
Length: 35 Minutes
Props Used: Yoga Block, Hand Towel, Small Ball (something similar to a Tennis or Lacrosse Ball)
In this class, Anita leads you through a Full Body CARs Sequence. “CARs” is an acronym that stands for Controlled Articular Rotations.... -
Beginner Mat with Towel - 19 min
Level 1 - Pace: Moderate
Enjoy this quick beginner Mat with Towel. It’s a fun workout even for intermediate and advanced students! The towel helps us get better spinal articulation and also helps us connect the arms to the power house! Let’s find the core and deepen our work thanks to the help of... -
"Assisted" Mat
Level 2 - Pace: Moderate
Embark on an empowering journey with Brooke and me as we navigate an Intermediate Assisted Mat session.
Through strategic support and stability enhancements, we aim to elevate the challenge while ensuring accessibility.
Join us as we blend strength, flexibility, and sta... -
Quadrant of Richet & the Piriformis
Level 3 - Pace: Slow
Unlocking the Richet Quadrant and Liberating the Piriformis:
Delve into the intricate realm of the pelvis as we target the Richet Quadrant and the elusive piriformis muscle. Through specialized ELDOA techniques, we aim to create space around this vital area, providing relief ... -
Table Top & TVA
Table Top & TVA
Level 2 - Pace: Moderate
The table top position will be our home base! Articulation, serratus reinforcement, planks and transversus abdomini (TVA) !
You’ll feel the burn in the upper body and in the deepest work of the abdominal muscles! -
Wunda Mat - 18 min
Level 2 - Pace: Moderate
There are so many ways to recreate the mat on the winds chair! This time we’ll stay on top of it most if the time and we’ll use 1 spring in the middle!
Quick and effective workout when you have little time and you want to mix it up! -
Fit at the desk - 34 min
Level 2
Research has linked sitting for long periods of time with a number of health concerns. Sitting at a desk is “bad” for many different reasons and it mostly affects the hips, the back, the shoulders and the neck!The workout class will provide everyone with a great full body workout that w...
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Butt Lift - 31 min
Level 2
This intermediate Mat workout will get you burning!
Gluteus max deep, superficial and Gluteus medius will be the targeted areas of this full body workout.
We’ll use a magic circle to add more fire!!! -
6+2 Reinforcement - 25 min
6+2 SEGMENTAL REINFORCEMENT
Level 2 - Pace: Moderate
Deltoids, superior trap, biceps, triceps, lats and pec! These are the groups of muscles that we’ll alternate with glutes and abs and help our shoulders be stable, strong and healthy! -
TVA (transversus Abdomini) - 28 min
The Transversus Abdomini (TVA)
Level 3 - Pace: Slow
Assisted by Lauren Brooke Chaffee
The TVA is probably the most important between the abdominal muscles and also the one that is most unknown to most. In this introduction to the transverses abdomini we’ll go through many different exercises and ...