The Standing Spine Twist is one of the simplest, most powerful ways to reset your body and your mood.

We carry so much in our mid-back. Hours of sitting, driving, and slouching make the muscles between our shoulder blades stiff and heavy. But it’s not just physical—this is also where we store sadness, stress, and unspoken weight. Over time, the mid-back hardens—not just from posture, but from everything we hold inside.

This twist unwinds it all. In just a few gentle turns side to side, you unlock tension, free your breath, and lift your spirit. The movement wrings out your muscles and, just as importantly, wrings out the emotional heaviness that collects in your chest and back.

Do it daily—two to four twists each side.
It takes less than a minute, but it can leave you standing taller, breathing easier, and feeling lighter.

Because when your mid-back is free, so are you.

Forget slouching. This session brings length, lift, and loads of strength to your spine. It’s like posture rehab meets superhero upgrade. You’ll walk out taller, prouder, and more aligned than ever.

Say goodbye to sluggish and hello to sculpted! This full-body creative session uses the foam roller + free weights combo to pull your body back to life—smartly, deeply, and intentionally. We’re not just lifting—we’re awakening, building muscle with meaning, and using every rep to draw strength from the inside out. This is the workout that reminds your body what it’s truly capable of. Let’s lift the fog and sculpt the fire.

This week is all about realigning your spine and your mindset. Expect rolling, twisting, elongating, and engaging every inch of your spine, with full-body movements that help your brain and body reconnect. You’ll feel more open, more aware, and more in control—like you just recalibrated your entire system.

This class is a breath of fresh air for your whole system. In a world that feels increasingly heavy, your body holds the weight—every thought, every emotion, every pressure. But it also holds the key to lightness, freedom, and possibility.

This is not a lazy stretch to relax class—we moved to be free. This session is about restoring agility, flow, and choice back into your tissue, your joints, your muscles, and your mind. It’s a reset for when things feel too much. A way back to lightness without losing depth. You’ll leave feeling more resilient, more capable, and more you—not just in body, but in spirit.

Come back to this one whenever your body & soul need to smile again.

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Say goodbye to sluggish and hello to sculpted! This full-body creative session uses the foam roller + free weights combo to pull your body back to life—smartly, deeply, and intentionally. We’re not just lifting—we’re awakening, building muscle with meaning, and using every rep to draw strength from the inside out. This is the workout that reminds your body what it’s truly capable of. Let’s lift the fog and sculpt the fire.

This is your “I still showed up” strength session—for the days when you’re not at 100%, but still want to train with purpose. We combine dumbbells, bodyweight, and the foam roller to activate your deep inner muscles and sculpt your outer shape—no wasted movement, no fluff. It’s intentional strength from the inside out, perfect for anyone who wants to train smarter, not just harder. Your mind stays in it, your body shows up, and together, you get the job done—with meaning and muscle.

Feeling off, rundown, or not quite yourself? This session is your go-to reset—a full-body mobility flow using the foam roller to restore energy, open movement pathways, and wake your system back up. Whether you're low on sleep, heavy with tension, or just not in peak form, this is the perfect session to reclaim your edge and prep your body to perform. No matter how you start, you’ll finish reawakened, aligned, and ready to go.

The Psoas Stretch isn’t just another hip opener—it’s one of the most important releases your body will ever know.

The psoas is your deepest core muscle, linking your legs to your spine, your breath, and even your emotions. It’s sometimes called the muscle of the soul because it stores tension, stress, and memory from the way you sit, move, and live. And in today’s world—where we sit too much—it becomes tight, shortened, and congested.

The cost? Lower back pain. Hip stiffness. Shallow breathing. Even emotional heaviness.

This exercise restores your psoas to its natural state: supple, strong, and supportive. When it’s open, your spine is free, your breath deepens, your legs feel lighter, and your body reconnects from your feet all the way to your heart.

If you’ve ever had back pain, hip discomfort, or just felt disconnected in your movement—this is your must-have reset.
Because when you free your psoas, you don’t just free your hips—you free yourself.

We’re diving into the fire of your core—where true strength lives. This full-body session puts your core and lower abdominals on the throne, building serious inner power and outer control. It’s bold, it’s focused, it’s magnetic. Feel the burn, own the beast and walk away feeling leaner and firmer.

Let’s unlock the secrets to a core that actually supports you. This isn’t surface-level stuff—we’re going deep. Expect subtle shakes, powerful holds, and that satisfying burning moment when your all of your abdominals kick in and take over. Burning silent strength is the this week's flex.

We’re not here to push—we’re here to de-bloat your body and juice out the fluids that stagnate. This core mobility session targets the water retention in your body, releasing stagnation, restoring lightness and flow from the inside out. Expect to move smoother, breathe deeper, and walk away feeling juiced out and slim without forcing anything.

Most people get ab work wrong.
They crunch, push their belly out, and end up weakening their core and pressuring their organs instead of strengthening them.

This abdominal series teaches you the art of doing it right. With every lift, curl, and exhale, you’ll learn to draw your deep abdominals inward—pulling your waistline tighter, flattening your belly, and firming your six-pack from the inside out.

The secret? Technique and intention.
Your awareness becomes your strongest ally, guiding the squeeze of your core so you build strength without strain—and a flat, supported midsection instead of a bulge.

Done daily, just 3 sets of 8–10 reps, you’ll feel the shift in a week:

Do this series of exercises regularly and get a firmer, flatter waistline. Have stronger support for your spine and build a core that actually works for you, not against you.

Because ab work isn’t about doing more—it’s about doing it right applying the right technique. Choose to go deeper not further !

This was one of those classes—where the heat outside only matched the fire we lit inside. With the warmth on our side, we dove into deep, precise work to shape, sculpt, and connect every part of the body. From core-engaged teasers to dynamic twists, we pushed past comfort and let our strength rise.

It’s the perfect class if you’re ready to feel leaner, stronger, and more capable than you thought possible. You’ll sweat, shake, stretch—and walk away with a body that feels pulled together, powerful, and proud. Come back to this one whenever you need a serious tune-up and a reminder of what you’re made of.

You’re not here for noodle arms. You’re here for powerful, sculpted, graceful control—and that’s exactly what this session delivers. You’ll press, pull, and stabilize through your upper body while your legs, core, and spine support the symphony. Full-body brilliance with a serious upper body edge. Strength has never felt this good.

Grab your dumbbells and go. This session is all about shoulder stability, arm power, and chest strength that doesn’t quit. No heavy weights, just smart, focused movement that makes your upper body feel sculpted, firmly ripped and unstoppable.

It’s time to soften the armor. This session melts away shoulder tension, unlocks your chest, and restores circulation from fingertips to collarbones. You’ll leave feeling light, radiant, and ready to move with full-body ease. An excellent session if your neck feels stiff or if you are feeling sore after a heavy upper body workout.

How you move your neck determines how you move through life.

Standing Head Movements may be small, but they’re one of the most important investments you can make in your body. Every time you look down at a phone, hunch over a laptop, or carry stress in your shoulders, tension builds in your upper core—your first three ribs—sending stiffness straight into your seven cervical vertebrae. That’s when you wake up with a cranky neck or feel it lock up after a long day.

This simple sequence restores mobility, lubrication, and space to your neck. It moves your spine in all directions, clears congestion, and keeps the delicate structures of your cervicals strong and supple—so they can support your head and posture without pain.

In a world of forward-head posture and tech neck, this isn’t optional—it’s a daily reset.
Keep your neck happy, and your entire body moves better, breathes deeper, and feels lighter.

Because a free neck means a free you!

Your glutes are gold, your legs are your launchpad, and this session makes them WORK using free weights. Full-body strength meets lower-body glory—but in a way that feels smart, spicy, and oh-so-satisfying. Expect to shake. Expect to smile. Expect serious results feeling your entire body.

No gym bros here—just smart, juicy leg work that speaks your body’s language. We’re training strength with elegance using free weights: think strong glutes, stable knees, and hips that don’t quit. This is leg day... elevated.

Stiff hips? Tight thighs? Heavy legs? This session gets your lower body singing again. We’ll release deep layers of tension in your hips, gluts, legs, ankles and feet so you can move with fluid strength feeling light again. It’s not about flexibility—it’s about freedom.

The Elephant is one of the most powerful resets for your spine—and it starts with your legs.

We carry the weight of the world in our back body. Tension from the upper spine and shoulders slides down through gravity, compressing the hamstrings, tightening the calves, and locking up the heels. That stuck tension doesn’t just affect your posture—it drains your energy, stiffens your breath, and disconnects you from your center.

The Elephant reverses all of that.
It unwinds your back line—from the base of your skull to the soles of your feet—freeing your spine by releasing the legs. It stretches and reawakens the muscles that are meant to hold you upright, not pull you down.
And when your legs are light and responsive, your spine becomes naturally tall, clear, supported, and free to move.

This exercise isn’t about touching your toes.
It’s about reclaiming your verticality, your fluidity, your strength without strain.

Because a flexible back body isn’t just the key to good posture—
it’s the foundation of a spine that breathes, a body that listens, and a life that moves.

This live masterclass goes beyond exercising—it’s about integration. You’ll pull your body together in ways you haven’t felt before, switching on deep layers of tone, energy, and strength. Breath fuels the movement, focus sharpens the connection, and suddenly your entire system is awake—from your center to the spaces you didn’t know needed attention.

Expect core engagement, dynamic strength, subtle fire, and surprising new awareness. This is the kind of class that brings your body back online—unified, alive, and fully in tune with itself.

You can’t move forward without backing it up first! We’re talking mobility, integrity, and bold spinal strength. Expect juicy sets, powerful moves, and whole-body fire using free weights for additional leverage that makes your whole body and spine go “thank you.” This one’s a muscle-lover’s dream!

You know that feeling when everything just clicks? That starts here—with a spine that’s stable, strong, and standing tall. This session using free weights to add more leverage wakes up your backline, boosts your posture, and gives you that “I’ve got this” energy in every move. Strong spine = strong life.

Your spine was born to move like a wave—not a stick. This session brings swagger back into your posture, unlocking every vertebra from neck to sacrum. Expect juicy twists, rolls, and stretches that leave you taller, freer, and feeling unstoppable. It’s time to bring the bounce back into your backbone.

In a world that’s always pulling you down—your to-do list, your screen time, your stress—Flatback at the Wall is your personal anti-gravity device.

This deceptively simple exercise uses the wall as a guide to help you hinge, fold, and decompress your spine with precision and purpose. It creates traction between your vertebrae, giving your spine the space it craves to breathe, restore, and reset.

The result?
A nervous system that calms.
A back that lengthens.
Tension in your legs, neck, and jaw—gone.

It’s the kind of movement that feels like gentle internal chiropractic.
Subtle. Powerful. Incredibly freeing.
Like flossing your teeth every morning—but for your spine.

Do it daily. Do it weekly. Do it consciously.
Because a spine that breathes is a body that lives freely.

Michael and Ton introduce the Contrology program, to guide you through Joe's 34 original mat exercises. A session with no fluff no hype just rawly efficient as it was intended 100 years ago. An encouraging session to keep practicing and explore more all the body’s capacities in less than 25minutes.

Time to command your belly! This session based on the 34 traditional exrecises created by Joseph Pilates trains your core and all your organs to support, stabilize, and amplify every breath you take. Strong belly, vital organs, thriving life.

Your core isn’t just for show—it’s the command center of every move you make. This session based on Joseph Pilates' traditional work fires up your deep core muscles so you feel stronger, thinner, and more in control. Let your body thrive to find more power—because a smart core is a solid core.

Your deep core holds tension you didn’t even know was there—until you give it ease. This session based on Joe's original work targets hidden tightness, releases deep abdominal layers, and restores strength with lightness. Unlock your deep core and feel a full-body reset from within.

If you could only choose one exercise to start your day, this is it.

The Roll-Up—Joseph Pilates’ second Contrology movement—is a full-body reboot. It stretches and lengthens your spine, releases your nervous system, and deeply engages your core from the inside out. It doesn’t just build strength—it clears space. In your body. In your mind. In your breath.

With every reach and round, you’re massaging your inner organs, expanding your lungs, activating your deep abdominals, and restoring your inner lift.
It’s not flashy. It’s not complicated. But it’s everything.

Whether you’re starting your morning, recovering from a hard day, or reclaiming your energy, the Roll-Up will literally and metaphorically get you out of bed—restored, centered, and ready.

Simple. Powerful. Essential.
Do it daily. Feel it instantly.
Let this be your reset, your ritual, your return to self.

This session is a quiet return to truth. Life has a way of pulling us out of ourselves—into fear, into doubt, into depletion. But beneath the noise, your strength has never left. In this masterclass, recorded in a deeply personal moment, we move with softness and clarity to reconnect with the unshakable life force that lives within you.

You won’t need to go big to feel big. Every movement is an invitation to remember: your body is not just flesh—it’s energy, vibration, and intelligence. This is the session to come back to when you forget who you are. It grounds you. It recharges you. It reminds you. One of those rare sessions that leaves your whole being awake, alive, and ready to live the life that you deserve.

Learn how to unlock the upper body with strength, control, and serious connection the way Joseph Pilates had intended it. Build arms that hold, carry, and lift—not just for today, but for life experiencing the power of returning to life!

Feel like you’re always working against your arms and shoulders? Not anymore. This session brings power + rhythm to your upper body so everything flows and flexes like a dream just like Joseph Pilates had intended!

The secret to firm arms? It’s in your attitude. This session based on Joseph Pilates traditional exercises reopens your chest, brings your shoulders back and has you spread your arms like powerful wings. Reset your upper body and light up your whole system with unbreakable force.

The Side Bend is more than just a flexy move—it’s a deep listening practice for your body.

It activates the powerful line running from your wrist to your waist, your ribs to your roots—the lateral line that helps you hear both what’s around you and what’s inside of you. Through its shape and strength, the side body gives you the ability to lean in, to respond, to feel, and to stand your ground with grace.

This is also an exercise to become more sovereign.
Because when your side body is strong, you don’t wobble with every external noise.
You know what’s yours. You hear your truth. And you move from that place—with clarity, fluidity, and full presence.

With each reach, press, and lift, Side Bend helps you build unshakable shoulders, a responsive core, and the kind of quiet power that supports both your warrior and your healer.

This isn’t about being bendy—it’s about being connected.
To your strength. To your intuition. To your sovereignty.

Your legs are the unsung heroes of your movement—today, we honor them and Joe traditional exercises as they were meant to be! Expect deep strength, dynamic control, and full-body harmony as you build from the ground up. Game on!

Your legs are here to own the ground. This session connects your feet, hips, and core into one strong, seamless lower body that knows how to move, making the most of Joseph's traditional movements. A dynamic session that will have you feel the power of your legs and core being connected.

Tension pulls you down—freedom lifts you up. This lower body session clears out deep-held tightness in your legs, hips, and pelvis, creating a foundation for power and lightness thanks to Joe's traditional exercises. Free yourself to rise taller, move better, and feel unstoppable from the ground up.

You weren’t born to slouch—you were built to stand tall.

The Double Leg Kick may look like a simple glute-and-back-strengthener, but it’s really a full-body wake-up call for your posterior chain—from the arches of your feet to the base of your skull. It activates the muscles that were designed to hold you upright in gravity with power, poise, and presence.

In a world where we spend our days sitting on our backsides, the entire back body—the one meant to carry us forward in life—goes offline. This exercise reactivates your foundation, pulling you out of collapse and into clarity. You’ll connect your heels to your hamstrings, your glutes to your spine, and your posture to your emotional and energetic presence.

Because when your back body holds you, your heart opens.
Your chest lifts. Your eyes rise.
You lead not with tension—but with resilience, length, and unshakable strength.

This is more than just muscle work.
It’s the practice of standing tall in who you are.
Rooted. Ready. Radiant.

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This class was taught not from a studio, but from a hospital room—after hours spent holding space for someone I love deeply. It’s a session born from presence, quiet strength, and the choice to still show up for my body when life felt overwhelming.

We moved not to perform, but to stay connected—to ourselves, our breath, our purpose. This is Pilates as a practice of resilience, softness, and sacred energy flow. A reminder that the body is a vessel, and when we care for it with intention, it carries us through everything.

Nothing feels better than a strong, supple spine — and today we make it happen with Joseph Pilates' traditional approach. Every move is crafted to wake up your posture, build deep strength, and unleash your full-body potential. Let’s move with purpose and massive intend!

Your spine called—it’s ready to experience a session like no other. A session just like the creator Joseph Pilates had intended, going traditional. Strengthen your spine, activate mid-body, and move like you mean it. No more slouchy vibes, just that “I’ve got this” energy being in a thriving state with a thriving spine.

Feeling stiff, stuck, or slouched? This session based on Joseph Pilates' original intend brings back the wiggle your spine has been craving—deep mobilizing from your neck to your tailbone. Unwind, twist, and flow through movements that boost energy, posture, and mood. Your spine leads the way—give it the love it deserves and watch everything else fall into place!

Most people think The Hundred is all about the abs—but that’s just the surface.

This iconic first movement in Joseph Pilates’ original Contrology sequence is actually designed to ignite your entire system—not just your core. With dynamic arm pumping and sustained breath work, it stimulates the lymphatic system, targeting the glands under your armpits to help your body eliminate toxins, circulate oxygen, and reset your internal rhythm.

It’s not just a warm-up—it’s a system reboot.
In this single position, your body learns to organize itself, pulling everything together: head, spine, arms, legs, breath, and intention.

Whether you’re about to dive into a full session or just need a quick activation to feel alive in your body again, The Hundred is where it all begins.

Detox. Activate. Center. Start here

We’re diving deep into your deep abdominal muscles with the help of the foam roller. Light up muscles you didn’t even know you had! Expect to connect profoundly, strengthen intensely, and supercharge your full body.

Sometimes the strongest moves are the ones you slow down. This session trains your core through intense calmness, deep connections, and slow control using the foam roller to keep you engaged. It’s fire-within energy without the frantic rush.

Your deep belly holds tension you didn’t even know was there—until you let it go. This session targets hidden tightness, releases deep abdominal layers, and restores vitality in your organs with lightness. Unwind your deep core and feel an organic reset from within.