(5 min) This is one of my favorite glute exercises! Build muscle close to the floor while working on pelvic alignment.

(4.5 min) This is a fantastic practice for those dipping a toe into core work and particularly accessible for those in pregnancy and postpartum. Get glute work, core stability, and eccentric loading all in one sequence!

(2.5 min) This is a sweet core workout that can be extensively modified to meet a huge range of strength and skill levels!

(5 min) This is a deep core and stability movement that uses a pilates ball for effective feedback!

(4.5 min) This is a challenging single leg glute exercise that allows you to build strength and prepare for the heavy work of life! Particularly helpful if you’re interested in returning to run but great for everyone.

(5 min) This is a fantastic way to connect with your deep core in early postpartum days, or any old time! Take your time and be sure to reference “TA Activation” if you’re not sure about engaging your transverse abdominis correctly.

(3 min) This unique spinal mobility drill focuses on lower lumbar and pelvic mobility. It feels extra good on everyone, but especially pregnant folks who might benefit from a little more space!

(28 min) This is a full spectrum slow flow practice designed to both engage and release the adductors (inner thighs), which are neurologically connected to the pelvic floor.

(18 min) This is an all-purpose flow class dedicated to creating space to be with yourself. We stay close to the floor and explore backbody work, rotation, and expansion.

This is a short psoas release practice that integrates both active and passive release strategies. It’s perfect for busy days or managing pelvic pain before/after travel, etc.

(21 min) This is a practice for when life feels like too much and you just want to scream. Expect to feel your legs and allow all the big feelings to move through your body.

(4 min) Excellent for all bodies but perfect for pregnant folks, this is a deep core exercise using thoracic rotation. Expect this one to be full of sensation!

(4 min) Essential for thoracic rotation support, which everyone needs! Learn how to separate the movement of the pelvis with the movement of the thoracic spine.

(19 min) This is a short, targeted practice focused on releasing the obturator internus muscle.

(5.5 min) This is a quick upper body workout using bands!

(6 min) This is a brief lower body workout using resistance bands!

(29 min) This is a flow focused on building lower body strength and mobility necessary to physically get yourself off the floor — physically and emotionally!

(3 min) This is a spicy and challenging way to work hip rotation as well as some glute and upper body strength! Please note that you should feel very comfy in a deep squat to do this successfully. if that’s not the case, try Sumo Squat Twist.

Props: 1-3 lb hand weights.

(9 min) This is a short and sweet class that combines classical core work with nervous system balancing. Prepare to cross midlines, breathe, and move.

Props: optional hand and ankle weights

This is a short routine that can be an absolute game changer!

A beautiful way to get the posterior chain firing and get your lower back feeling stable and secure.

If you're struggling with incontinence in relation to impact (jumping, running, etc.) this is for you!

This is a slow work strength class is a way to soothe your nervous system while focusing on whole upper body strength and mobility.

This is a close-to-the-floor class that works deep core musculature.

If you're struggling with thoracic rotation, this is a great place to begin!

This tutorial uses a very light loop band to get both the deep core and hip flexors firing!

If you're working on getting into a high impact sport but struggling with incontinence or prolapse, then this is for you!

If you have access to a long pullup band, this is a wonderful way to do one of my favorite exercises!

Roll just like your baby does and find your deep core.

This is a fantastic pelvic floor release and glute strengthener while also working thoracic rotation and strength at the same time.

This is an awesome core sequence appropriate for both beginners and experienced movers! 

This is an awesome and simple hip release.

This is a multitasking movement that is fantastic for folks struggling with glute and core weakness.

A lovely way to re-engage with core work during or after a pregnancy or while supporting yourself through pelvic pain.

Three progressive options work quads, glutes, core, and shoulder stabilizers. 

Get the obliques, transverse abdominis, and rectus abdominis firing eccentrically while standing at the wall!

This funnily named movement is one of my all time favorites, and a great way to release the pelvic floor.

This is a really foundational skill that is critical to building functional strength while also releasing the pelvic floor!

My favorite go-to morning stretch! Perfect if you are feeling just yucky, or have deeper pelvic pain and need a release.

This is a great practice to do right before any penetrative activity, including dilator or therawand work and/or penetrative sex!

Although this class is designed for folks with superficial pelvic floor dysfunction, it's a fantastic and foundational class for everyone!

This brief tutorial brings both strength and length to the psoas and other major hip flexors.

If you're in a place where you want to connect more to your core strength but the idea sends shivers down your spine, this is a safe way to begin.

This is another variation on the many psoas engage and release videos!

This sweet practice takes a look at a foundational skill; rotation of the thoracic spine while keeping your hips stable and safe!

Explore rotation of all stripes in this sweet and brief practice.

Easy to do with no equipment, this movement quickly gets your derriere burning. 

This gentle strength building class focuses on deep core activation without gripping.

This is a beautiful and brief movement to explore the full range of possibilities in your hips!

This is a beautiful sequence focused on self-release of abdominal tissue.

This is a beautiful class focusing on opening the front of the body including the abdomen and hip flexors.

This is a sweet practice designed to open the front and side of the torso.

In my clinical practice, I frequently do a super soothing abdominal release that my clients love. This is the self-release version, and it feels soooo good! 

For those who have mastered basic TA activation and want something a bit more challenging, this is for you! 

Do lunges make your back hurt? If so, this is for you!

One of my favorite customizable lunge sequences, this is great for all levels of folks looking to build strength. 

This fun and juicy class works on balancing the front and back of the hip joint, leading to a lot of fun glute and hip flexor work.

This is a beautiful, easeful move the box practice that provides relatively instant calm. 

Build reflexive, responsive core engagement to support the process of having created life! 

I love this practice to really get into the feet effectively.

Amazing for building intrinsic foot and calf strength (but also glutes and core!)

This funky floor movement is great for opening the chest and mid-upper back!