Level 2

Level 2

Intermediate: as you progress from the beginner phase be ready for more advanced workouts. This phase is the one that can really build your body strong and healthy. This is the stage where you also get more tuned in with the wellness aspect and awareness of the different movement patterns.

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Level 2
  • 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...

  • Classic ELDOA Live Class

    Level 2 - Pace: moderate
    Enjoy this LIVE ELDOA class that includes the most important wellness ELDOA and most of the spinal links!

  • 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...

  • A CLOSER LOOK: the Short Spine

    Take a closer look at the Short Spine exercise with Ilaria, exploring ways to adapt it for different levels. Whether you're a beginner needing a more accessible approach or an advanced practitioner seeking an extra challenge, Ilaria provides guidance to tailor this exercise to your unique needs. ...

  • 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...

  • 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...

  • 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 ...

  • Ribcage fun

    Level 2 - Pace: slow
    In this ZOOM live class will go through a throw warm up for the ribcage. Very specific combinations of movements will get you warm at all level of the spine, ribs, pelvis and shoulders.
    For the segmental reinforcement portion of the class will focus on two mirror actions:
    Po...

  • Neck & Shoulders

    Level 2-3 - Pace: Moderate
    In this ZOOM Live class we’ll go from releasing the neck to reinforcing it. The work on the ribcage will help us find a better connection with the neck so that we’ll be able to get the most out of the final ELDOAs.

  • Double Trouble: Magic Circle & Rescue LOOP

    Level 2-3 - Pace: Moderate
    This is a one of a kind Pilates Mat workout! See if you can juggle not just one tool but two! The Magic Circle will help us go deep in the core and the Rescue LOOP will help us stabilize the hip and connect the ankle/foot complex to the body above! Enjoy!

  • A Closer LOOK: General ELDOA

    Level 2
    This is one of the hardest ELDOA from a coordination perspective! It’s the only ELDOA that moves…. Follow this tutorial to review the factors of progression and the full execution!

  • The hamstrings DO NOT exist

    Levle 2
    The hamstrings DO NOT exist because we need to address them individually and not as a complex.
    This is a focused tutorial/class that will allow us to be specific on the reinforcement and stretch of all different hamstrings: Bicep femoris with its two heads, Semitendinosus and Semimembran...

  • 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!

  • Wunda Chair low back

    Level 2 - Pace: moderate
    In this workout we’ll focus on all those exercises that help create strength, flexibility and SPACE in the low back!
    The push down, the pull up, spine stretch forward, horseback and many other exercises will help us going deep into the log C-curve to fine the strength fro...

  • 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...

  • "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...

  • 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!

  • Foot to Posture (Balance)

    Level 2 - Pace: moderate
    Join me as I guide you through a series of targeted exercises designed to strengthen the muscles of the feet, ankles, and lower legs, ultimately improving your overall alignment and stability.
    Through a combination of gentle stretches, balance challenges, and strengthenin...

  • Core to Posture - 46min

    In this video we’ll review quickly the anatomy of the abs to better understand and execute the movements we need.
    The abs are very important for two reasons: They stabilize the lumbar spine and Thoraco-lombo-pelvic complex and they move the spine.
    Because they are both stabilizers and movers we n...

  • 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...

  • 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!