SUPPLE & STRONG

SUPPLE & STRONG

9:45-10:45am Pacific, Wednesdays and Fridays in September, 8 live classes: $149

Are you looking to get stronger but don’t want to overdo it?

Do you want to move more and make exercise a regular part of your routine, but you don’t know where to start?

Do you have bothersome aches and pains that you know you need to address, but aren’t confident about what to do?

Do you want to increase your flexibility and control without overstretching?

Are you looking for a class that leaves you feeling good while you also get stronger? 

I created this class specifically for people who want to move better, move more, and need a simple and effective routine that meets you where you are. Whether you’re getting back into movement after time off, have never really done much strength training, or just need accountability to work on the things you normally can’t seem to make time for - this class is structured to get you moving in ways that feel good.

Registration ends Tuesday, September 6th at 11:59pm Pacific

Get stronger while increasing your flexibility and movement control! 

This class has 2 main goals:

1. Increase suppleness, or our ability to bend, twist, expand, compress and change shape fluidly (and ideally without pain!)

2. Increase physical strength in a variety of body positions, ranges of motion, and in relevant ways to make daily activities easier!

In this class we will explore:

• specific joint mobility exercises to improve your brain to body map and strengthen joints from every angle,

• soft tissue massage techniques to decrease tension,

• nerve mobilizations to increase range of motion, flexibility, and decrease pain or tightness,

• strength training in multiple planes of motion with dumbbells, body weight, and band resisted exercises,

• ways to strengthen the major muscle groups through squats, lunges, hip hinges, presses, rows and more,

• ways of modifying most exercises to meet the needs of your body,

• relaxation techniques to reduce excessive muscle tension,

• the Friday class will include a 5-8 minute guided meditation and body relaxation techniques 

Equipment: 

1. Resistance Bands: One light AND one medium jumpstretch resistance band. I recommend the following options:

   • Rubber/latex resistance bands You will need a #0 and a #1 resistance band. The rubber is more affordable than the fabric option, but can be irritating to grip.

     OR

   • Fabric resistance bands. You will need a light (gray) and medium (green) band. These are my preferred bands if they work for your budget.

   •   You may want to purchase a heavy resistance band as well (this is optional). 

2. Therapy massage balls: like these Yoga Tune Up Original Size

3. Dumbbells: at least one light to medium weight AND one medium to heavy dumbbell. The lighter weight is mostly for upper body exercises, depending on your current strength it could be anywhere from 5 lbs. to 15 lbs. (or more/less). The heavier weight is for lower body exercises, it could range anywhere from 10 lbs. to 30 lbs. (or more/less). If you’re not sure, stores like Target have a great selection and excellent return/exchange programs ; )

4. A Chair or Stool.

5. Comfortable area to lie down or kneel and any additional props you know you will need to make the ground more comfortable (yoga mat, pillow, folded blanket, etc.)

Registration ends Tuesday, September 6th at 11:59pm Pacific

How the class series works:

For 4 weeks in September, we’ll meet live every Wednesday and Friday on ZOOM for a 55 minute class.  Each class will be recorded and available as a replay during the 4 weeks of the course. You’ll also have access to all the class recordings for 30 days AFTER the class series ends.

Registration ends Tuesday, September 6th at 11:59pm Pacific