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
  • 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...

  • 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!

  • Mix it Up

    Level 3 - Pace: Sustained
    In this class we’ll be moving at a sustained pace: lots of segmental reinforcement exercises followed by many myo-fascial stretches!
    Abs, rhomboids, push ups, serratus, glute medius, planks… followed by MFS: obturator, quadrates, G max, bicep femoris, g medius, rect fem,...

  • 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!

  • Stirrup Muscles with Rescue LOOP

    Join us for a focused workout session using the Rescue LOOP to target key stirrup muscles— anterior tibialis, posterior tibialis, and fibularis longus.
    Strengthening these muscles improves foot stability, corrects pronation and supination imbalances, and enhances overall leg and pelvic alignment...

  • 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 ...

  • 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 ...

  • Upper Body Strength #4 - 21 min

    UPPER BODY STRENGTH #4
    Level 3 - Pace: Moderate
    After working on the upper body for a while we are now ready for more complex combinations: overhead press, shaving, prone work, push ups… Keep increasing the weight when possible and always keeping good form as a priority and keep working with me t...

  • Knee Proprioception - 22 min

    Knee Proprioception
    Level 3 - Pace: Slow
    In this workout we continue what we started back in July 2023 with the foot proprioception workout. For the knee the principles are the same and we’ll focus on 5 different exercises:
    1. Anterior Cruciate Ligament (ACL)
    2. Bursa between ACL and PCL
    3. Kapla...

  • Upper Body Strength #3 - 24 min

    UPPER BODY STRENGTH #3
    Level 3 - Pace: Moderate
    Today we’ll double up with the weights! You have the option to use the wrist weights (2 lb) and add the dumbbells (2 lb) on top of it! Always keep it safe and increase the challenge progressively so the workout will be challenging but not impossible...

  • NECK 360 - 22 min

    NECK 360
    Level 2-3 - Pace: Moderate
    The neck is such a delicate area of our body and a place where we carry a lot of tension! When the neck is out of alignment we easily get shoulder issues and headaches! Let’s learn how to take care of the neck with many different tools! Proprioception, release ...

  • A Smart Foot - 41 min

    A Smart Foot
    Level 3 - Pace: slow
    Proprioception makes our ligaments “more intelligent”. In the foot we have so many ligaments that when we start using specific proprioception exercises it makes a HUGE difference.
    In this class we’ll warm up the foot and do lots of work to improve the awareness ...

  • Wunda Balance - 20 min

    Wunda balance
    Level 2/3 - pace: Moderate
    Join me in this express workout that will go deep into footwork, pelvis stabilization and balance!

  • The Squat Journey #5 - 21 min

    Squat Journey #5
    Level 3. Pace: Moderate
    In this 5th class we’ll start timing the different components of the squat. Not easy but repetition will help!

  • ELDOA T12-L2 - 30 min

    Level 3. Pace: Moderate
    Intense ELDOA workout that takes care of all the links between T8-T9 and L1-L2. Great for posture, rotation and scoliosis. 💪🏻

  • Monday-Stretchy Mat - 44 min

    Level: 2-3 Pace: Moving
    This advanced Mat is perfect after a weekend of... doing nothing, doing cardio, doing a lot of running around, doing a lot of driving.. every time we do change what we do our body might stiffen up a little bit!
    This Mat will allow you to find your space and length and get ...

  • Headaches & Concussions - 34 min

    Headaches & Concussions
    Level 3: Pace: Moderate
    For tension headaches we can help a lot by stretching the muscles of the neck and doing some important ELDOA. In this workout I included some advanced (and not easy) ELDOAs and GPS. Please break the workout down if it’s too much all in one sitting. ...

  • Magic Circle 2.0 - 12 min

    Level 3. Pace: Fast
    This quick but intense workout with the Magic Circle will deepen the work of the midline and of the CORE! This workout will make you sweat, it will challenge your stamina and it will prepare you for the STAR! 🌟

  • Pilates Weekly - Saturday (Stretchy Mat)

    Level 2-3 - Pace: Moderate
    Time to breathe, slow down the pace and stretch. Stretching is restorative and nice to cool down after a busy week. Big extensions are demonstrated in the video, but they are not encouraged if out of reach. The splits and the high bridge should be executed only if you u...

  • Pilates Weekly - Friday (Ref Mat)

    Level 3 - Pace: Moderate
    15 minutes for an intense full body workout. Sometimes no springs means way more work and challenge. Be ready with a small towel to replicate the movement of the carriage.

  • Pilates Weekly - Wednesday (Weights)

    Level 3 - Pace: Moderate
    Fast paced mat with a few creative variations, perfect for the middle of the week workout! If you are unsure about any exercise, slow down the pace or execute without the weights!