Level 3

Level 3

Advanced: the workouts become more challenging and have a quicker pace. Now that a good base has been built we can have fun with more challenging and demanding workouts. Also the coordination of the movements becomes more complex.

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Level 3
  • The Block Workout #2 - 48 min

    Level 3 - Pace: Fast
    Cardio helps burn a lot of calories, speeds up our metabolism and improves our body mass index (BMI). Performing cardio exercises regularly will help us maintain our ideal weight. It helps control blood pressure and strengthens the immune system.
    Now what can you do if you ha...

  • Osteoporosis L3 - 20 min

    Level 3 - Pace: Moderate
    Osteoporosis doesn’t mean we should be working out at a basic level. This is a more advanced workout for who is dealing with osteopenia and osteoporosis. Workout hard with no flexion or rotation to protect your spine and maintain your bones strong and safe.

  • Mat with Ankle Weights - 40 min

    Level 3 - Pace: Moderate
    Great challenge to add to our intermediate/advanced mat! Deepen into the work of the powerhouse by adding 1 or 2 lbs. to your ankles.

  • Thoracic ELDOA & Breathing - 35 min

    Level 3 - Pace: Moderate
    Enjoy this intense class with a lot of release for the low T-spine and high lumbar spine. In this class we’ll start tapping into the movement in that area and all the important connections with the diaphragm. Decrease your stress level, learn how to breath, improve your s...

  • Fun Mat L3 - 18 min

    Level 3 - Pace: Fast
    This is a moving and fast paced mat! The exercises are mostly intermediate, but their variations and pace make them more advanced. Move through it safely with control and have fun!

  • Pelvis and Lower Back Release - 25 min

    Level 3 - Pace: Moderate
    If you are tight or sore in the pelvis and lower back area this is great to be executed as a stretching stand-alone workout or at the end of any other workout.
    Exercises: SI Joint proprioception, GPS for the Si joint, GPS of the lumbar spine in negative torsion, windshie...

  • Hallux valugus L3 - 18 min

    Level 3- Pace: Moderate
    In this class, we’ll explore exercises that help lessen the pressure on the big toe joint and that aim to restore range of motion when possible. We’ll also work on strengthening the “core of the foot”. If you haven’t done it yet go to bunion level 1 first.
    Exercises: shake...

  • Push Thru Bar Mat - 33 min

    Level 3 - Pace: moderate
    The push thru bar is an amazing feature of the Cadillac: it allows us to stretch the body safely and deeper, supports and ensures that the body works evenly, it also facilitates the correct position of the body in exercises like the teaser where it teaches the students th...

  • Int/Adv Mat With RL - 23 min

    Level 3 - Pace: Moderate
    Enjoy this intermediate Mat with some advanced exercises and variations.
    Rescue LOOP will be added to both feet and hands to create support for some positions and also to challenge in other exercises.
    Move through it and feel free to drop the LOOP if some variations are t...

  • Rescue LOOP in Arms - 20 min

    Level 3 - Pace: Moderate
    Yes! You read it correctly! Rescue LOOP was created for the feet and to connect their positions to the legs and pelvis but… it can be very useful also placed around the hands or thumbs. In this intermediate mat we’ll play with different ways of utilizing the LOOP to conne...

  • Plank Mat - 29 min

    Level 3 - Pace: Fast
    This a fun and challenging Mat sequence where we refer back to the plank in different parts of it and also in different positions in place. Intense, it requires a good level of strength and some flexibility. Great when you are missing the reformer.
    You can use a towel or the ...

  • Segmental Glutes Reinforcement - 33 min

    Level 3 - Pace: Fast
    With these variations of the hip extensions, we’ll work segmentally on different parts of the glutes. For glute max deep we’ll “slice” the muscle in 4 different parts and work independently with all of them so that we have the chance to efficiently work on those areas that ar...

  • Tone & Squat - 24 min

    Level 3 - Pace: Moderate
    Enjoy this workout alternating segmental reinforcement and body weight squats. Glutes, abs, and of course, feet and balance to set up strong foundations and proper alignment. A few stretches at the end.

  • Foot Focus Level 3 Workout A - 9 min

    Level 3 - Pace: Moderate
    If you reached level 3 you are a pro! Congratulations let’s have some fun!
    Level 3 workout A is part of the FOOT FOCUS program that develops over 9 weeks and that will help you increase the range of motion, strength and coordination of your feet!
    Remember that the key is...

  • Foot Focus Level 3 Workout B - 9 min

    Level 3 - Pace: Moderate
    If you reached level 3 you are a pro! Congratulations let’s have some fun!
    Level 3 workout A is part of the FOOT FOCUS program that develops over 9 weeks and that will help you increase the range of motion, strength and coordination of your feet!
    Remember that the key is ...