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...

On the twelfth day of the "Refine" Program, the focus are the triceps and chest muscle groups, both of which are pushing muscles that often work together. The stability ball will help make many exercise variations possible, offering versatility in body positioning and support. Bodyweight and dum...

On the eleventh day of the "Refine" Program, the focus are the quadriceps and calves, both of which are highly involved in actively fighting gravity and pushing away from the ground. The stability ball will help make some of these exercises possible, offering versatility in body positioning and s...

On the tenth day of the "Refine" Program we are jumping back into the upper body with complementary back and biceps focused training using the stability ball and dumbbells. We will train the powerful back muscles in some rowing variations and core stabilization. Experience a full biceps trainin...

On the ninth day of the "Refine" Program we are moving into some of the most effective hamstring and glute exercises using the stability ball and dumbbells. The ball actually creates an opportunity for the joints to be supported in many of the exercises. Not only that, the ball provides resista...

On the eighth day of the "Refine" Program we are moving into the upper body with the muscles of the chest and shoulder areas. The stability ball will open up all kinds of variations in body position and stabilization requirements to help you get more from the workout. The goal of this workout is...

On the seventh day of the "Refine" Program we are moving into the triceps and core. If you do not have a chair, any household prop will work. The elastic-free weights combination of resistance training allow for many different training positions. As an MAT Specialist, I can definately say that...

On the sixth day of the "Refine" Program we are moving into the hips and thighs. These large muscle groups fight gravity and help us to absorb ground forces. I had fun with this routine and I hope you will too! There are some fun balance exercises peppered in with some knee-friendly compound m...