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 small anti-burst ball 1 blue 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: Lower Body Series

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 blue loop band 1 red loop band All posture program for ALS. This program works on strengthening the lower body, with an emphasis on the quadriceps and TVA, and hamstrings for Kyphotic Lordotic Posture and Lordosis Posture and hip flexors for Sway Back Posture and Flat Back Posture.

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 green 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: Ab Series

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EQUIPMENT NEEDED: 1 stability disc 1 chair 2 yoga blocks 1 small anti-burst ball 1 blue loop band All posture program for ALS. This program works on strengthening the entire abdomen, with an emphasis on the TVA, external obliques and pelvic floor. Grip strength is taken into account and we work around this contraindication incorporating shoulder stability 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 blue loop band 1 red loop band 1 trigger ball (a tennis ball or similar works) 1 slider disc or a wash cloth 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 1 foam roller 2 yoga blocks 1 small anti-burst ball 1 blue loop band 1 green loop band 1 red 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 blue loop band 1 green loop band 1 red loop band 1 trigger ball (a tennis ball or similar works) 1 slider disc or a wash cloth 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

Transcendental Meditation

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EQUIPMENT NEEDED: 1 bolster or cushion Essential oils (optional) This is an abbreviated guided Transcendental Meditation practice to open the throat chakra. There’s aromatherapy and the proper hand mudra to leave you feeling ready to speak your truth.

FBP

KLP

LP

SBP

Prenatal: Lunges, Abs, Balance and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 yoga block 1 red Theraband 1 yellow Theraband 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, balance work through the Sagittal Plane of motion for injury prevention, flexibility in posturally tight areas, and strengthening muscles that atrophy due to the increased body weight in the abdominal area.

FBP

KLP

LP

SBP

Prenatal: Squats, Back, Balance and Flexibility

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EQUIPMENT NEEDED: 1 foam roller 1 red loop band 1 blue Theraband A safe and sustainable program for all women in their 2nd and 3rd trimester with an emphasis on strengthening the upper back extensors to prevent kyphosis, balance work through the transverse plane for injury prevention, flexibility in posturally tight areas, and strengthening muscles that atrophy due to the increased body weight in the abdominal area.

FBP

KLP

LP

SBP

Prenatal: Footwork, Abs, Back, Balance and Flexibility

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EQUIPMENT NEEDED: 1 chair 1 blue loop band 1 red loop band 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, balance work through the frontal plane of motion for injury prevention, flexibility in posturally tight areas and strengthening muscles that atrophy due to increased body weight in the abdomen area.

FBP

KLP

LP

SBP

Prenatal: Lower Body Series

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EQUIPMENT NEEDED: 1 chair 1 blue loop band 1 red loop band 1 purple loop band 1 black Theraband A safe and sustainable program for all women in their 2nd and 3rd trimester with an emphasis on strengthening specific lower body muscles that atrophy due to the increased weight in the abdomen area.

FBP

KLP

LP

SBP

Prenatal: Back Series

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EQUIPMENT NEEDED: 1 yoga mat 1 foam roller 1 small anti-burst ball 1 red loop band 1 purple loop band 1 blue Theraband 1 single 5-pound weight A safe and sustainable program for all women in their 2nd and 3rd trimester with an emphasis on strengthening the upper back extensors to prevent kyphosis.

FBP

KLP

LP

SBP

Prenatal: Ab Series

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 yoga block 1 foam roller 1 blue loop band 1 blue Theraband 1 red Theraband A safe and sustainable program for all women in their 2nd and 3rd trimester with an emphasis on strengthening the pelvic floor for a speedy delivery.

FBP

KLP

LP

SBP

Prenatal: Footwork, Upper Body, Abs, Balance, Squats, Lunges and Flexibility

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EQUIPMENT NEEDED: 1 yoga mat 1 chair 1 yoga block 1 foam roller 1 blue loop band 1 red loop band 1 green loop band 1 blue Theraband 1 red 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, balance work through all planes of motion for injury prevention, and flexibility in posturally tight areas.

FBP

KLP

LP

SBP

Prenatal: Abs, Back and Lower Body

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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 blue Theraband 1 red Theraband 1 black Theraband 1 single 5-pound weight A safe and sustainable program for all women in their 2nd and 3rd trimester. There’s an emphasis on building up the strength in the pelvic floor for a speedy delivery, strengthening the upper back extensors to prevent kyphosis, and toning the lower body muscles that atrophy due to the increased body weight in the abdominal area.