Plank
The Plank Series engages the whole body with emphasis on the core and upper body, using variations and props for challenge or support.
Seated Core
The Seated Core Series targets the abdominals and obliques with upright mat work like Boat Pose, V-Sits, and twists.
Side Plank
The Side Plank Series strengthens the obliques and lateral stabilizers to build core strength and spinal support.
Supine Core
The Supine Core Series develops strength and control with floor-based abdominal exercises like crunches, toe taps, and bicycles.
Standing Core
The Standing Core Series trains the abdominals through upright movements that combine easily with lower-body work.
Tabletop & Hover Core
The Tabletop & Hover Core Series builds deep core strength with moves like Bear Crawls, Knee Hovers, and Bird Dog variations.
First Position
The First Position Series is a ballet-inspired narrow squat that strengthens the thighs and inner legs with small-range movement.
Hamstrings and Calves
The Hamstrings & Calves Series strengthens the back of the legs through curls, calf raises, hinges, and mat-based variations.
Lunges
The Lunge Series targets the quads and glutes with forward, reverse, and stationary lunges to build lower-body strength and mobility.
Squat Series
The Squat Series builds full lower-body strength and endurance through parallel, staggered, wide, and single-leg variations.
Side Lying and Clamshell
The Side Lying & Clamshell Series isolates the glute medius, hip abductors, and stabilizers through straight-leg lifts or clamshell variations.
Standing Side Thigh
The Standing Side Thigh Series strengthens the abductors, glutes, and stabilizers through lateral standing leg lifts.
Tabletop or Hover Side Thigh
The Tabletop & Hover Side Thigh Series targets the abductors, adductors, and glutes with moves like Fire Hydrants, leg lifts, and rotations.
Bridge
The Bridge Series is a primary mat-based exercise targeting the glutes, hamstrings, hips, and thighs.
Cross Lunges
The Cross, or Curtsy, Lunge Series works the lower body in the transverse plane, emphasizing the glutes and thighs.
Standing Glutes
The Standing Glutes & Hips Series builds balance and posterior-chain strength through single-leg lifts and grounded variations.
Tabletop or Hover Glutes and Hips
The Tabletop & Hover Glutes & Hips Series targets the glutes and hips with presses, extensions, arcs, rotations, and hover lifts.
Muscle Focus
Target full body, upper body, core, thighs, side thigh, or glutes & hips for balanced workouts.
Core Choreography
Core focused choreography trains abdominals and obliques through upright, plank, supine, and hover-based series.
Full Body Choreography
Full Body focused choreography conditions and energizes with integrated movement across multiple muscle groups.