Move // Strength

Build muscular strength, structural integrity, and core endurance through resistance-based movement.

Strengthen bones, fascia, and joints while cultivating discipline and internal power.

Slow down the tempo — time under tension builds resilience

“True strength is the calm at the center of the storm.”
— Zen Proverb

Sequence

Warm-Up (3 min)

  • Box Breathing — 4-inhale · 4-hold · 4-exhale · 4-hold × 4 rounds

  • Standing Roll Down — 3 slow reps, articulate the spine

  • Downward Dog Hold — 1 min, option to peddle feet

Isometric Holds

1 minute each unless otherwise noted

  • Wall Sit — Back flat to wall, knees at 90°, heels pressing down, core engaged

  • Warrior I Hold — Front thigh parallel, back heel down, arms overhead, ribs drawn in

  • Warrior II Hold — Same stance depth, arms in T, shoulders relaxed, gaze over front hand

  • Low Lunge Hold — Front knee over ankle, back leg long, chest lifted

  • Forearm Plank — Elbows under shoulders, ribs pulled in, squeeze glutes

  • High Plank Hold — Wrists under shoulders, strong line from head to heels

  • Side Plank Hold (30 sec each side) — Hips lifted, shoulder stacked over wrist/elbow

  • Hollow Body Hold — Lower back pressed to mat, legs extended, shoulder blades lifted

Pilates Core Series

  • Roll-Up × 3–5

  • Ab Series — Single Leg Stretch, Double Leg Stretch, Scissors, Lower Lift, Criss-Cross × 5 each side

  • Sidekick Series — Front/Back, Up/Down, Circles, Bicycles × 5 each direction per leg

  • Teaser Hold — 15–30 sec x 5

Build (Strength Conditioning · 30–35 min)

Format: Repeat 3–4 rounds · Rest 45–60 sec between moves

  • Squats × 12 (add weights optional)
    Tempo: 3 down, 1 up · Optional: pulse at bottom

  • Deadlifts × 10–12
    If no weights:     Single-Leg Hip Hinges
    Keep spine long, hinge from hips

  • Lunges × 8–10/side (add weights optional)
    Front knee tracks over ankle

  • Overhead Press × 10
    If no weights: Pike Push-Ups
    Builds shoulder strength + stability

  • Pull-Ups × 6–10
    If no weights: Superman Pulls
    Strengthens mid/upper back

  • Hip Thrusts × 15 (add weights optional)
    Focus on glute activation

Cool Down (5–6 min)

  • Glute Bridge Hold — 30–45 sec (add weights optional)

    • Press heels into the floor, keep ribs down, squeeze glutes at the top.

  • Supine Twist — 30–45 sec each side

    • Arms in T, knees stacked, gaze opposite knees for gentle spinal rotation.

  • Legs Up (against a wall, if available) — 1–2 min

    • Relax shoulders, soften jaw, breathe deeply into belly.

  • Happy Baby Pose — 30–45 sec

    • Knees wide, hands to feet or calves, gently rock side to side.

Additional Modalities & Classes

  • Weighted Strength Training

    Slow, controlled lifts with dumbbells, barbells, or resistance machines to build maximal strength and muscle.

    Focus on progressive overload, form, and joint stability.

  • HIIT Strength Formats

    High-intensity circuits combining strength moves and short rest intervals.

    Builds muscular endurance, explosive power, and metabolic conditioning.

  • Reformer Pilates

    Resistance-based Pilates using springs to challenge full-body strength, precision, and core integration.

    Specific exercise suggestions: Footwork (heavy springs), Long Stretch Series, and, Rowing Series.

  • Megaformer / Lagree

    Low-impact, high-tension strength training using slow, controlled movements on a spring-loaded carriage.

    Builds deep muscular endurance and stability, especially in the core, glutes, and legs.

  • Rock Climbing / Bouldering

    Develops grip strength, pulling power, and whole-body coordination while engaging the core and stabilizers.

    Strength grows from problem-solving movement on the wall.

  • Kettlebell Training

    Dynamic, full-body strength workouts combining power, coordination, and stability. Signature moves like swings, cleans, and snatches build functional athleticism and core control.