Slow & Spicy

Busy deep core! This one is SLOW, intentional and very low intensity in terms of energy. However it is intense on the concentration, on the mindfulness and the deep core. You will need a small pilates ball (or a pillow will work great! Remember make it work for you!) We are on our mat the entire class! Class Flow: Start lying flat on back Ball Squeeze between thighs plus TA (Transverse Abdominus) Breathing Ball Press Plus Left Leg Lift Ball Press Plus Right Leg Lift Ball Squeeze Plus Shoulder Lift SIDE LYING Inner Thigh Squeeze + Oblique Lift QUADRUPED COMBO Quadruped Ball Squeeze Ball Squeeze hoover + Downdog Release pelvic floor Hover + Rotate SIDE LYING Inner Thigh Squeeze + Oblique Lift Seated Abs with Ball Behind Back Abs On Back

Soul Sculpt Slow and Controlled + Mini Ball Equipment suggested for this class is a Pilates ball - but as always if you dont have one you can make it work with a pillow, rolled up towel or even a kids play ball! This class is a gentle sculpting with deep core engagement and intention. I love coming back to classes like this when I need to lock in my form and really feel the mind to muscle connection. For me specifically if my body feels tired or sore, or the week before my menstrual cycle I want a class that is mindful and really makes me connect to my body. Class Flow: Spinal warmup on back deep core engagement and breath on back Side lying abs right side Center seated spinal stretch side lying abs left side Quadruped combo Plank combo left side Standing Booty combo (gentle) Quadruped combo Plank combo right side Standing booty combo right side (gentle) Seated abs with ball rest

Slow and Spicy Deep Core Grab a squishy ball or pillow for this Slow and Spicy DEEP core. You know deep core is one of my favorite formats! This is a great class when you need some extra love to your core, or you just want a juicy mindful class. Flowy + effective this one comes in under 18 min to get you in and out <3

Soul Sculpt Slow and Controlled Optional equipment: ankle weights As always this class can be done with no equipment if you don't have it OR if you are wanting a little less resistance and more mindfulness! Make it work for you! This one is slow and controlled with lots of cueing to really help you connect deeply to each movement and feel deeply (and gently) it in every aspect of your body! I've been loving adding in these more flowy classes to my weekly workout routine, more mindful connection to my body and less intense when it comes to strength BUT still very effective in building strength. The slow and controlled ALWAYS hit on a low energy day when I need a pick me up, when im feeling sore or just on the days I know I NEED and want to move my body for the benefits of movement without feeling like im over exerting myself. Class flow: Lying down breath work and warm up Bridge combo Side lying left side booty combo seated spinal + hip mobility Side lying right side booty combo Quadruped right side booty combo Hip spirals standing combo Quadruped left side booty Standing flow (gentle) both sides Forearm abs abs on back stillness and mindfulness

Soul Flow Slow and Spicy No equipment needed for this one! A Full body flow with added intuitive mobility and some low impact dynamic movements - a fun one with lots of heart <3

Busy Baddie Season 1 Episode 15 Equipment: Squishy Ball (pilates ball or pillow)

Busy Baddie Season 1 Episode 12 Equipment: Squishy Ball (Pilates ball or pillow if you dont have a ball!) Set of Dumbbells I'm using 5lbs This class uses the ball to help us connect to our breath and deep core.