272.

About: Hamstrings and glutes looking for some love?! Give this workout a try. All low impact and featuring sumo deadlifts, glute bridges, glute kickbacks, and split stance deadlifts.

Equipment Needed: yoga block or stack of books, set of medium weights or 1 heavy weight, and an elevated ...

268.

About: This workout will get your core, glutes, and hamstrings feeling some love. Expect to start off slower with some paced pelvic floor activation followed by some glute bridges and deadlifts.

Equipment Needed: A set of medium weights and if you have it a foam roller or yoga block (some...

267.

About: Hips in need of some love? Try out this mobility sequence that will help create more space for your hips. Expect to half kneel, glute bridge, glute stretch, and work on some hip rotations.

Equipment Needed: access to a wall and optional medium-heavy weight

Playlist: Music in the v...

266.

About: All lower body and glute focused workout that will incorporate a variety of ranges of motion to help get all sections of your glutes working and feeling good. Plan to leg lift, side lunges, deadlift, squat, and glute bridge.

Equipment Needed: All bodyweight with an option to do the...

256.

What to expect: a sweat inducing strength focused workout designed to get your lower body feeling spicy and strong! Plan to deadlift, sumo squat, glute bridge, jump squat, and lateral hop. Options to keep it low impact if need be. This workout is also entirely wrist friendly.

Equipment Nee...

246.

About: all glutes!!!! Perfect as a pre outdoor fun moves warm-up, or paired with your other fav quick AFFM workout. Expect to donkey kick, clam shell, single legged deadlift, and glute bridge.

Equipment Needed: All bodyweight - but possibly a piece of furniture nearby to help with balance...

235.

About: Hips feeling all sorts of cranky or creaky? This sequence will help mobilize and sneakily strengthen as well.

Equipment Needed: all bodyweight. Option to use yoga blocks or books to help bring the floor to you!

Playlist: https://open.spotify.com/playlist/4DhdUyHgp2OtE0f9sKV0yK?si=0...

231.

About: an entirely lower body + core focused workout thats entirely bodyweight and will be done mostly low to the ground! Expect a lill spice for your glutes and core. Expect to glute bridge, clam shell, side plank, single legged deadlift and squats, and plank.

Equipment: All bodyweight

...

223.

About: Hip flexors feeling a lill tight from sitting, or your favourite Fun Moves like cycling, running, walking, or hiking? You should give this a try :)

Equipment Needed: Just your mat! Make sure sure to pad your knees by either folding your mat over, or using something as a cushion.

Pl...

219.

About: Ankles and calves need some love!? This is for you! We will start off with some self release work on your calves, then finish with some drills to help create a little more length and space for your ankles to move with a bit more mobility. It's best to do this with no shoes on!

Equi...

216.

About: An entirely lower body focused strength workout where we will lunge, deadlift, glute bridge, sumo squat, and dumbbell "swing".

Equipment Needed: A set of medium weights + 1 heavy weight (you could use your set of medium weights as your 1 heavier weight)

Playlist: https://open.spot...

212.

About: This all glute focused workout will get you working your glutes by learning how to use proper hip extension to get your glutes going, along with some lateral hip flexion movements that help to strengthen your lateral hip stabilizers. Expect to clam shell, glute bridge, side lunge, an...

198. PREVIOUSLY LIVE ON Jan 15th, 2022

About: an entirely core, and lower body focused support style workout. Plan for a continuous sequence of movements like planks, donkey kicks, side lunges, and bicycles. There will be an option to pick it up a bit towards the end and get some 'sweat' in if y...

193.

About: Lower body and core sweat inducing all interval style workout. Expect to side plank, kickstand deadlift, squat, dead-bug, and high knee.

Equipment Needed: All bodyweight! Option to use weights for kickstand deadlifts if you want.

Playlist: https://open.spotify.com/playlist/1RGavI...

187.

About: Expect to do a little bit of everything during this gentle lower body and ankle support style workout. We will mobilize our ankles and calves, then play around with some fun stability and balance drills, followed by some strength and agility style moves to challenge your ankle stabi...

181. PREVIOUSLY LIVE ON Nov 27th, 2021

About: Expect some spicy, feel good moves that will leave you glutes feeling ‘activated’ and your core feeling ‘supported’. Lets see if we can get them to work together. Plan for a lill sweat at the end :)

Equipment Needed: all bodyweight with an option to...

173.

About: We get right into things during this sticky all glutes quickie. Expect to glute bridge, clam shell, and donkey kick. I'm sorry in advance if it burns so good. You'll be thanking me later :)

Equipment Needed: All bodyweight (you could use ankle weight if you feel up to it tho....)

...

167.

About: A lower body workout focusing on our adductors (inner thighs). Expect a slower pace to help bring awareness into how our adductors can help us feel more stable, strong, and supported in our more dynamic movements.

Equipment Needed: A mat and optional yoga block, or something to use...

165. PREVIOUSLY LIVE ON Oct 7th, 2021

*Skip to 12:40min mark to start your workout*

About: An all glute and lower body focused workout. Expect to start with some supportive spicy glute activation followed by some dynamic lower body strength movements. Expect to glute bridge, donkey kick, side p...

163.

About: Expect a somewhat spicy workout for your glutes, and and hamstrings. We will deadlift, glute bridge, and clam shell.

Equipment Needed: All bodyweight. Option to use ankle weights if you want

Playlist: https://open.spotify.com/playlist/6FI6K50GjH9AViCIFU8fTF?si=5668cbed3f474f27

Int...

151.

About: A lower body + glute rep based quickie! Give this one a go on its own. Or pair it with your other favourite short AFFM workout. Expect to donkey kick, lunge, and curtsy lunge.

Equipment: A set of light-medium weights OR it can be done entirely bodyweight

Playlist: https://open.s...

148. PREVIOUSLY LIVE ON AUG 25th, 2021

*Skip to 6:50min mark to start your workout*

About: An entirely lower body strength workout. Think squats, sumo squats, deadlifts, single legged deadlifts, and glute bridges. No wrist loaded movements in this one!

Equipment Needed: Bring your heavier wei...

142.

About: Been sitting a lot? Feeling tight in your back side? Give this hips and hamstrings stretch a try. HOT TIP! This stretch is done entirely upright, so no wrist/hand baring movements. Also, I say in the intro that it's full body. But what I really meant to say was "hips and hamstring fo...

137.

About: An active hip stretch working on finding functional range of motion in the 4 ranges our hips move. Extension, Flexion, Internal Rotation, and External Rotation. We will use a few different techniques to help increase mobility and range of motion for the hips. One of those techniques...