This full body protocol focuses on lengthening and strengthening the major muscle groups needed for dance, gymnastics, skating, and cheer. View Details
Free WeightsThis workout protocol can fix your posture, improve breathing mechanics and capacity, while building core strength. Anyone interesting in movement where breathing matters can benefit from this workout protocol. View Details
Free WeightsBuild core strength and stability as a base for explosive movements and challenging positions. This lower-body and core focused workout is a minimalist, bodyweight only approach to developing well rounded hip, core and low back strength. This workout is designed to be performed 2-3 x/week depending on you recovery and other activities. View Details
BodyweightStrengthen your weakest positions using free weight and bodyweight exercises. Expect to feel a deep stretch while building stability and strength. Designed to be performed 1-2x/week depending on recovery and other activities. View Details
Free WeightsBuild strength and resilience in your weakest, most vulnerable positions. These workouts focus on incorporating lower body strength with a core focus to express stability in the upper body. Designed to be performed 1-2x/week depending on recovery and other activities. View Details
Full GymThis 2 workout protocol is meant to be performed 2-4 times per week. The focus is on core, hip and lower body strength and balance while supporting posture and breathing mechanics in the upper body. View Details
Free Weights