FBP

KLP

LP

SBP

Prenatal: Strength and Toning Class

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 yoga block 1 foam roller 1 small anti-burst ball 1 blue loop band 1 red loop band 1 purple loop band 1 green loop band 1 blue Theraband 1 red Theraband 1 black Theraband 1 yellow Theraband 1 single 5-pound weight 1 trigger ball (a tennis ball or similar works) A safe and sustainable program for all women in their 2nd and 3rd trimester with an emphasis on building up the strength in the pelvic floor for a speedy delivery, strengthening the upper back extensors to prevent kyphosis, building up muscles that atrophy due to the increased body weight in the abdominal area, balance work through all planes of motion for injury prevention, and flexibility in posturally tight areas.

FBP

KLP

LP

SBP

ALS: Lunges, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 chair 1 foam roller 1 yoga block 1 blue loop band 1 trigger ball (a tennis ball or similar works) 1 slider disc or a wash cloth (optional) All posture program for ALS. This program works on strengthening the quadriceps, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the sagittal plane of motion and flexibility are woven in for participants’ safety and injury prevention.

FBP

KLP

LP

SBP

ALS: Squats, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 small anti-burst ball 1 red loop band All posture program for ALS. This program works building strength in the quadriceps, adductors, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the transverse plane of motion and flexibility are woven in for participants’ safety and injury prevention.

FBP

KLP

LP

SBP

ALS: Footwork, Abs, Back, Balance and Flexibility

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 red loop band 1 trigger ball (a tennis ball or similar works) All posture program for ALS. This program works on balancing the feet and ankles, strengthening the quadriceps, pelvic floor, and upper back extensors. Grip strength is taken into account and we work around this contraindication. Balance work through the frontal planes of motion and flexibility are woven in for participants’ safety and injury prevention.

FBP

KLP

LP

SBP

ALS: Back Series

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 small anti-burst ball 1 orange loop band All posture program for ALS. This program works on strengthening the upper back extensors, with an emphasis on the serratus anterior, scapular stabilizers and external rotator cuff. Grip strength is taken into account and we work around this contraindication incorporating external oblique work as well.

FBP

KLP

LP

SBP

ALS - Standing: Strength and Toning Class

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EQUIPMENT NEEDED: 1 stability disc 1 chair 1 foam roller 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 blue loop band 1 trigger ball (a tennis ball or similar works) 1 slider disc or a wash cloth (optional) All posture program for ALS. This program works on strengthening the quadriceps, upper back extensors, and full abdomen. Grip strength is taken into account and we work around this contraindication. Flexibility and balance work through all planes of motion are woven in for participants’ safety and injury prevention.

FBP

KLP

LP

SBP

ALS - Chair: Strength and Toning Class

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 orange loop band All posture program for ALS. This program is for the most part done in a chair. We work on strengthening the quadriceps, upper back extensors, and full abdomen. Grip strength is taken into account and we work around this contraindication. Flexibility both stretching and releasing are woven in throughout the series.

FBP

KLP

LP

SBP

ALS - Chair and Standing: Strength and Toning Class

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EQUIPMENT NEEDED: 1 stability disc 1 chair 1 foam roller 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 orange loop band 1 blue loop band 1 trigger ball (a tennis ball or similar works) 1 slider disc or a wash cloth (optional) All posture program for ALS. This program works on strengthening the quadriceps, upper back extensors, and full abdomen. Grip strength is taken into account and we work around this contraindication. Flexibility and balance work through all planes of motion are woven in for participants’ safety and injury prevention.

FBP

KLP

LP

SBP

Parkinson's: Lunges, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 chair 1 foam roller 1 orange loop band 1 green Theraband 1 single 5-pound weight All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the quadriceps, hip flexors, upper back extensors, and full abdomen. We also work on dorsiflexion of the feet to combat the plantar flexion in the ankles. Diaphragmatic and Rhythmic Breathing are used to relax the nervous system and decrease falls due to the shuffling in the feet. Balance work through the sagittal plane of motion and flexibility are woven in for participants safety and injury prevention.

FBP

KLP

LP

SBP

Parkinson's: Squats, Balance, Abs, Back and Flexibility

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EQUIPMENT NEEDED: 1 chair 1 red loop band 1 green Theraband All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the quadriceps, hip flexors, upper back extensors, and full abdomen. We also work on dorsiflexion of the feet to combat the plantar flexion in the ankles. Diaphragmatic and Rhythmic Breathing are used to relax the nervous system and decrease falls due to the shuffling in the feet. Balance work through the transverse plane of motion and flexibility are woven in for participants safety and injury prevention.

FBP

KLP

LP

SBP

Parkinson's: Footwork, Abs, Back, Balance and Flexibility

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 red loop band 1 green Theraband All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the quadriceps, hip flexors, upper back extensors, and full abdomen. We also work on dorsiflexion of the feet to combat the plantar flexion in the ankles. Diaphragmatic and Rhythmic Breathing are used to relax the nervous system and decrease falls due to the shuffling in the feet. Balance work through the frontal plane of motion and flexibility are woven in for participants safety and injury prevention.

FBP

KLP

LP

SBP

Parkinson's: Back Series

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 green Theraband 1 single 5-pound weight All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the upper back extensors.

FBP

KLP

LP

SBP

Parkinson's: Standing Strength and Toning Class

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EQUIPMENT NEEDED: 1 stability disc 1 chair 1 foam roller 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 orange loop band 1 green Theraband 1 red Theraband 1 single 5-pound weight All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the quadriceps, hip flexors, upper back extensors, and full abdomen. We also work on dorsiflexion of the feet to combat the plantar flexion in the ankles. Diaphragmatic and Rhythmic Breathing are used to relax the nervous system and decrease falls due to the shuffling in the feet. Flexibility and balance work through all planes of motion are woven in for participants safety and injury prevention.

FBP

KLP

LP

SBP

Parkinson's: Chair Strength and Toning Class

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EQUIPMENT NEEDED: 1 stability disc 1 chair 1 foam roller 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 green loop band 1 green Theraband 1 red Theraband 1 single 5-pound weight All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the quadriceps, hip flexors, upper back extensors, and full abdomen. We also work on dorsiflexion of the feet to combat the plantar flexion in the ankles. Diaphragmatic and Rhythmic Breathing are used to relax the nervous system and decrease falls due to the shuffling in the feet.

FBP

KLP

LP

SBP

Parkinson's: Chair and Standing Strength and Toning Class

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EQUIPMENT NEEDED: 1 stability disc 1 chair 1 foam roller 2 yoga blocks 1 small anti-burst ball 1 red loop band 1 green loop band 1 orange loop band 1 green Theraband 1 red Theraband 1 single 5-pound weight All postures move into Flat Back Posture with Parkinson’s. This program takes the body out of the forward leaning position Parkinson’s puts it in, by strengthening the quadriceps, hip flexors, upper back extensors, and full abdomen. We also work on dorsiflexion of the feet to combat the plantar flexion in the ankles. Diaphragmatic and Rhythmic Breathing are used to relax the nervous system and decrease falls due to the shuffling in the feet. Flexibility and balance work through all planes of motion are woven in for participants safety and injury prevention.

SBP

No Equipment: Squats, Back, Balance and Flexibility

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Workout with founder, Athena Casey. This program she has created is for all individuals with Sway Back Posture and requires no props. It covers appropriate squats for your body, ab work, flexibility and balance moving through the transverse plane of motion for injury prevention. Throughout the class, enjoy the constant instruction of your breath and alignment, which is specific to your skeletal structure.