The core series of our Bitesized classes is aimed at refining the basics of core training so you can practice and eventually progress through them building both your understanding and practical application. In this first episode we use a quick assessment to see how well we're currently managing p...

NO CHILL, NO GAINS but in bed please! In this video Julia takes you through some gentle jaw movements, peripheral vision, proper tongue position and a couple of high quality inhales and exhales. Perfect before going to bed for a restful night of sleep or after waking up if you wake up wired.

This bitesized mini workout is designed to give you a 20 minute break from your desk/computer work. The aim is to undo tension from sitting and staring at a screen, as well as get you moving as much as we can in 20 minutes. We start slow with breathing and mobility work and finish by getting our ...

In episode 1 we spent some time learning how to manage the pressure in our abdominal cavity whilst we load or move. We assessed to see if we had a tendancy to become dominant with the six pack muscle and how we can better involve other muscles if we are. Now we've had 3 week's to practice those t...

In episode one we'll get into some basics when it comes to making arm training restorative. We'll start with a breathing drill and then go over correct technique and personalization for each exercise. This is the class for you if you wanna get in some upper body strength exercises while improving...

This Episode is perfect for when you want to relieve symptoms associated with long hours at a desk. We connect to our feet, reposition ourselves so the head can settle back in space, decompress/compress the 2 sides of our body in an alternating manne. This is the class for when you want to take a...

In episode 3 of our Bitesized Core Training Series we take our newly developed ability to manage pressure more evenly and ability to better stabilise the pelvis and ribcage and progress to more challenging base positions, continuing to build strength and handle more complex movements.

EQUIPMENT:...

In episode 1 of "Hang in there", we'll explore the TRX as a tool and go over some basic exercises we want to build on in future episodes. Expect a sweaty 15 minute full body workout focused on positions and breath.

You'll need:
- A TRX
- a medium weight or water bottle
- A book to sit on (optional)

Maria guides you through a 10 minute Non-Sleep Deep Rest protocol to help you access a deep state of relaxation. This is an audio guided session only.

EQUIPMENT:
- A rolled up towel for the neck.
- Some pillows or a chair to prop up the lower legs

Original Recording - 27th May 2023

Episode 4 of our Bitesized Core Series see's us moving on from stabilisation and anti-movement exercises and into more complex patterns. With all the work done from the previous classes are we now able to maintain that solid connection and position as we begin to flex and extend the spine?

EQUIP...

In episode 2 of "Hang in there", we'll use the foundational positions we explored in episode 1 to spice things up a notch. Expect a fun and bouncy full body workout, so you can break a sweat and feel good even when you are short on time.

You'll need:
- A TRX or sling trainer.
- A safe attachmen...

Maria guides you through a 20 minute Non-Sleep Deep Rest protocol to help you access a deep state of relaxation. This is an audio guided session only.

EQUIPMENT:
- A rolled up towel for the neck.
- Some pillows or a chair to prop up the lower legs
- or bed

Original Recording - 17th June 2023

Now we're able to move and load in all three planes of motion without losing the integrity of our posture or defaulting to over-using certain muscles, we can simply continue to advance the complexity of the exercises and the intensity of the session. We're now well and truly on the core gain trai...

Get ready for a single leg hinge focus. Whether you're in the process of learning how to hinge or simply need a refresher, this session offers a fantastic opportunity to quickly review and refine your hinge technique. I explain common mistakes in the beginning, if you wanna jump straight to the e...

Maria guides you through a 25 minute Non-Sleep Deep Rest protocol to help you access a deep state of relaxation. This is an audio guided session only.

EQUIPMENT:
- A rolled up towel for the neck
- Some bolsters or pillows to prop up the lower legs
- Can be done in bed

Original Recording - 8th J...

Yet more progression of movement complexity and intensity. We're really getting into some advanced loading at this point. This session really targets the six pack muscle but will require a solid integration of all the core muscles to complete the session well.

EQUIPMENT:
A Mat.
An Exercise Band....

This class is designed specifically for those moments when you experience discomfort or achiness in your SI (sacroiliac) area and seek gentle movement to soothe both your mind and body. During the session, we will discuss specific areas of focus depending on whether the discomfort is on the left ...

This tutorial is designed specifically for those of you who are very new to positional breathing work and have a hard time sensing hamstrings in a hooklying position. Hamstrings are stabilizers of the pelvis and thus it is extremely important that we have good neuromuscular control of them. This ...

A short 5 minute class taken from the first week of our Bodyweight Flow Basics course. Lenny guides you through how to correct set up in all fours, different options depending on needs and then how to correctly load and reach whilst in this position.

Often overlooked, our feet play a vital role in carrying and informing our body's movements. They process a wealth of information, aiding in reflexive decisions on how to move. In this class, we'll begin with gentle mobilization of the toes and midfoot, progressing to enhance toe mobility, pronat...

Hip shifting can be a tricky skill to do well. The sidelying position is often where we start with developing this technique as it affords us more feedback and support. However there are still a few key points that we need to consider during the set up to ensure we get the most out of the work we...

When looking to connect to the pelvic floor, one of the most helpful exercises is to get the pelvis slightly higher than the ribcage. This allows gravity to assist us in moving the pelvic floor up as we exhale. As we progress we will also be able to sense the pelvic floor relax on the inhale. Jo...

Our ribcages are meant to rotate, however due to our tendency to overuse our normal human asymmetrical patterns, the left ribcage can become chronically flared. The first step to restoring rotation of the ribcage is to learn how to compress the left ribcage with a quality exhalation. Often people...

In this bitesized basics class, you will learn how to use your hamstrings to initiate a posterior pelvic tilt in a 90/90 position. Hamstrings are important pelvic stabilizers. However when we have been an anteriorly tilted position for a long time, we have to relearn how to use them as such. We w...