Keep it flat
BETWEEN 15 & 45 MIN
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31m
Level 2 - Pace: Moderate
In this workout, we’ll explore how to strengthen the core while keeping the spine neutral—perfect for times when rounding or arching the back might be painful. Whether you’re dealing with inflammation, recovering from an injury, or simply looking to build awareness of spinal support, this session will guide you through controlled movements that engage the abs, obliques, and stabilizing muscles without unnecessary spinal flexion or extension.
We’ll move through side-body work, planks, and abdominal exercises, focusing on deep core activation rather than traditional crunches or curls. This is an intermediate-level session, so we’ll take our time, prioritizing precision and control over speed.
We begin lying down, using the floor as a valuable reference point to reinforce alignment and support. Let’s get started!
Up Next in BETWEEN 15 & 45 MIN
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Leg springs!
Level 2 - Pace: Moderate
This workout focuses on the power of progression! Begin and end with leg springs, gradually building strength, control, and stability throughout the session. Designed to challenge and elevate your practice, this routine requires patience and determination as you work towa... -
Trunk GDN
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...
