Strengthen your lower back with this 10-minute strengthening workout for the lower back.

This workout is designed to target the deep core muscles, low spine and glutes.

Best done 3-4 times a week, and feel free to add this little gem of a workout after your regular workout, or any time other ...

My top 8 exercises for sciatica and lower back pain relief, for anyone - no matter their age!

Great to do on daily basis, the only tools you need are a pillow and a stretch tie. Help ease your lower back pain with these 8 exercises.

Remember, however, you should seek the advice of a physiother...

Day 1: Learn a couple of my favourite ankle and knee mobility drills and why they are important for future workouts. Afterwards, we finish off with some stretches for the quads and hamstrings, while diving deep into the hammies with a special stretch & release technique.

Tools: yoga tie

Day 2 - Open up your hips with this short series targeting the adductors and hip flexors.

Tools: nothing

Day 3 - This low back series focuses on the spinal range of motion, spinal rotation, as well as stretching the low back, glutes and piriformis.

Tools: nothing

Day 5 - Relax and ease neck and shoulder tension with this easy-to-perform series.

Tools: a pillow to sit on (or a chair if that's more comfortable for you) and a yoga tie

Day 6 - Maximize your flexibility with these lower body stretches. Great to do after a lower body workout, a hike or run, or at the end of your day to help yourself unwind.

Tools: access to a wall

Improve your shoulder and thoracic spine mobility, while stretching everything in the upper body - from your forearms to your neck, to your spine to your pecs.

Tools: a pillow to sit on, or a chair if that's more comfortable for you.

Welcome to Day 1 of our Move Better Challenge!

Today's focus is on our legs. We will start out with mobility drills for the ankles and knees (which will help you squat better), followed by hamstring and quad stretches. I also introduce one of my favourite techniques to stretch the hamstrings - ...

Day 2 is all about our hips! Starting with some of my favourite mobility drills for the hips, and then finishing off with some deep stretches for your hip flexors.

FYI: tight hip flexors can contribute to low back pain by creating an anterior pull on the pelvis known as an anterior pelvic tilt....

Day 4 is all about your thoracic spine (t-spine) and the opposing muscle group, your pecs.

And... this is probably one of the most important videos in this series too. A majority of shoulder, neck and low back pain is actually caused by a tight t-spine and shortened pecs.

In this series, you'...

Day 6 is a total stretch of all the muscles in your lower body. This series is a little longer than the others but well worth the time spent.

Starting with a breathing exercise and then moving into stretches for the calves, quads, hamstrings, adductors, side of hip, glutes and hip flexors, you ...

Day 5 of the 12 Days of Christmas. This quick cardio workout is the perfect sweat session for those days you don't have a lot of time, or if you just want to take it easy for your workout.

Low & high impact options are shown, for a total cardio workout of 15-minutes. Perfect for women over 40, ...

Strengthen, release and relax with this bodyweight-only upper and lower back routine.

Performing some of my favourite back strengthening exercises you will work your low spine, as well as your posture.

This is a great recovery workout, as well as perfect for your active rest days.

Tools: a ma...

This is the perfect mobility series to do if you're tight, inflexible and are over the age of 40.

I hit all the major joints and muscles, with extra emphasis on the hips and thoracic spine (t-spine).

When's the best time to do this series?
✅ Before or after a workout
✅ Before bed
✅ In the morni...

Roll out your muscles with this 15-min foam rolling workout for the lower body. Great for runners, and those who want to stretch the muscles and fascia, and increase their flexibility and mobility.

Tools: foam roller

Get your heart rate up with this quick EMOM workout. Low and high impact options are shown, and no equipment is required.

After the EMOM cardio, we will move through a gentle yoga flow to help stretch the legs as well as work on your balance.

This is also Day 8 of the 10 Day Legs & Booty Chal...

Day 1: Let’s Begin! In this video, we will start with an overview of what optimal posture is and work through a short series to help develop the muscle activation needed for maintaining this in the body.

We’ll use a block and the wall for feedback in this one.

Day 2: It’s all about the pelvis and the hips in this class. Discover how the pelvis tilts and how to hold it steady. Feel the difference when the pelvis moves versus when the hips move and train it in this mini practice.

You’ll need a block for this one.

Day 3: The focus of the class is to free up any restriction around the spine, the musculature of the spine and its attachments. After this practice, you may find it easier to find a more optimal posture with less restriction in the way!

The only props you’ll need are yourself and your mat.

Day 4: Let’s explore ribcage positioning in regards to posture. In order to move energy and ourselves effectively, we need to maintain the ribcage over the pelvis in movement and our daily life. In this class, we’ll utilize our core to help us keep this optimal positioning in our movement as we a...

Day 5: Rounded shoulders are a very common issue in sub-optimal posture. This positioning not only affects movement but has a negative impact on our energy as well. Let’s fix the issue in this class! You can expect to release the front of the chest and shoulders and strengthen the upper back to h...

Day 6: Release and retrain the muscles in the neck to not only feel better but to find better posture! Strengthen the deep cervical flexors and release the back of the neck and upper back. Find optimal positioning in common movements and then maintain it in our practice together.

You’ll need a ...

Putting it together! Yay! You made it. Let’s put it all together now in this practice. You’ll see bits and pieces from days 1-6 in this class. Expect a little more challenge but modify as you need.

You’ll need a block and your mat for this class.