Tightness is often a sign that muscles are weak. In this workout, we will improve mobility of the lower body using the FIS 5-Step Isometrics Blueprint (TM) using bodyweight and dumbbells to strengthen weak muscles.

We begin with three isometric exercises for the hips, then work to integrate ...

Day twelve of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform shoulder extension. These muscles cross the spine, ribs, shoulders, and elbows. All of the positions that we will practice in this video center around the sagittal plane.

After a ...

Day eleven of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform adduction and abduction of the hips. These muscles cross the hips, knees, and pelvis. All of the positions that we will practice in this video center around the frontal plane.

The...

Day ten of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform flexion in the trunk and spine. The muscles that cross the spine, hips, and shoulders will be addressed throughout. All of the positions that we will practice in this video center ar...

Day nine of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform rotation in the shoulder joints. The shoulder muscles and rotator cuff will be addressed throughout. All of the positions that we will practice in this video center around the transv...

Day eight of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform extension in the hips and spine. All of the positions that we will practice in this video center around the sagittal plane.

Begin with some standing hip extension with the band. Sq...

Day seven of the ISO-Band Program is marked with integrated isometric training to target the muscles that perform lateral flexion in the trunk and spine. All of the positions that we will practice in this video center around the frontal plane in sidebend.

After a short warm-up, we will perform ...

Day six of the ISO-Band Program is marked with integrated isometric training to target the muscles in the upper extremities. All of the positions that we will practice in this video center around the sagittal plane in flexion.

After a short warm-up to check shoulder range of motion, we will per...

Day five of the ISO-Band Program is marked with integrated isometric training to target the muscles in the lower body. All of the positions that we will practice in this video center around the transverse plane in rotation.

After a short warm-up on the ground, we will perform some progressive h...

Day one of the ISO-Band Program is marked with multi-joint integrated isometric training to target the trunk and spine. All of the positions that we will practice in this video center around the transverse plane in "rotation".
After a short mobility warm-up, we will practice several rotation e...

Day four of the ISO-Band Program is marked with integrated isometric training to target the muscles in the core. All of the positions that we will practice in this video center around the sagittal plane in extension.

After a short warm-up, we will perform some progressive forward bends to targe...

Day three of the ISO-Band Program is marked with multi-joint integrated isometric training to target the upper extremities. All of the positions that we will practice in this video center around the frontal plane in "abduction" and "adduction".
After a short mobility warm-up, we will perform s...

Day of the ISO-Band Program is marked with multi-joint integrated isometric training to target the hips and knees. All of the positions that we will practice in this video center around the sagittal plane in "flexion" and "extension".
After a short mobility warm-up, we will practice several s...

In this video, we will use TheraBands and dumbbells to strengthen the muscles that attach to the scapula (shoulder blade). Some of the basic motions that are required include elevation, depression, protraction, and retraction. A chair will be used to anchor the band in order to create several o...

Knee pain can result from Knee osteoarthritis, patellofemoral pain, and meniscal tears. Repetitive activities with muscular imbalances can cause a wear and tear pattern across the knee, which is usually reacting to dysfunction at the hip, ankle, foot, and core regions.

In this workout, we will...

This strength training routine is a low-impact resistance training workout designed to move at a comfortable pace to not only affect the muscular system, but also the cardiovasular system.
After a short, rhythmmic warm up, we will perform some multi-joint exercises with the focus being on repet...

This full body band workout features upper and lower body compound exercises using an elastic band for resistance. Creative exercise variations result from band training, since they do not need to work against gravity to create a challenge. Experience interesting combination exercises such as t...

This anti-rotation workout consists of three chest and back combination supersets to stimulate muscle growth. As we work on these exercises, one side of the body will be loaded with a dumbbell and the other side will have to work to maintain the position.

This workout begins with some shoulde...

This flowing mobility routine is designed to help you explore the unique planes of motion that your hips and core allow. In a flowing format, this bodyweight routine is done by moving through various positions while getting up and down from the ground. We will perform multiple repetitions of ea...

In this workout, learn to use diaphragmatic breathing with classic Pilates movementse to train your core canister.  

This includes the deep core: pelvic floor, diaphragm, transverse abdominis, paraspinal muscles.

And the outer core: internal obliques, external obliques, rectus abdominis, psoas,...

At the very base of your core is the pelvic floor—a sling of muscles that supports your internal organs, stabilizes your spine, and works in harmony with the rest of your deep core. When this system is weak or uncoordinated, you may notice:
Leaking when you sneeze, cough, or laugh
Difficulty act...

This is the last day of the "Refine" Program, which rounds out the week as well. This video is centered around core training with some of the abdominal exercises also choreographed to train elbow flexion. Bodyweight and dumbbells will be leveraged as resistance. You will need a chair to create s...

On the fourteenth day of the "Refine" Program, the focus is the muscles of the glutes and hamstrings, which often work together. Bodyweight and dumbbells will be leveraged as resistance, and a chair will help give us support as well as provide variety. The goal of this workout is to introduce mu...

On the thirteenth day of the "Refine" Program, the focus is the muscles of the back and shoulders groups, which often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dumbbells will be leverag...