https://www.peaksbody.com/this-week-on-the-island daily 0.75 2025-01-26 https://www.peaksbody.com/this-week-on-the-island/pop-up-zoom-class-72722 monthly 0.5 2022-07-29 https://www.peaksbody.com/this-week-on-the-island/thehipseries monthly 0.5 2025-01-26 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/9bdfb192-83c0-4cf1-90b9-6d4f7006c498/Sequence+01-low.jpg ᐅ The Home Studio Journal - Renew in 7 Seconds - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1610384578667-3IGRT5NIKGS92Q5LY0HA/MAT.png ᐅ The Home Studio Journal - Renew in 7 Seconds - Prop: The Mat Since I started to hydrate and stretch (getting the blood flowing) first thing in the morning, my stress and sleep levels have improved 100%, plus no more: Locked up hips Tight shoulders Painful lower back https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1646097725637-GT6IXXAVKXI7JD5PPTYU/Screen+Shot+2022-02-28+at+8.21.02+PM.png ᐅ The Home Studio Journal - Renew in 7 Seconds Hip Flexion: Lift your thigh upward in front of your body. External rotation: Rotate your leg out away from the midline of your body. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1646097831901-AAPVQAFC7LE5SWBGD2H3/Screen+Shot+2022-02-28+at+8.22.53+PM.png ᐅ The Home Studio Journal - Renew in 7 Seconds Hip Extension. From the anatomical position, lift your thigh behind you. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1646250775775-Z1PD1ZVWIZDRX7BQFRFC/Screen+Shot+2022-03-02+at+2.45.02+PM.png ᐅ The Home Studio Journal - Renew in 7 Seconds Hip Extension. From the anatomical position, lift your thigh behind you. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1646250817795-OEQIV31OFH4D4EYY0Y6B/Screen+Shot+2022-03-02+at+2.51.53+PM.png ᐅ The Home Studio Journal - Renew in 7 Seconds Outer leg: abduction moves the limb away (laterally) from the body's midline. Lift your leg out to the side of the mat. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1646250886815-MZZ0X9R1QX9U6TMFQ0S6/Screen+Shot+2022-03-02+at+2.52.14+PM.png ᐅ The Home Studio Journal - Renew in 7 Seconds Inner leg: adduction is the opposing movement that brings the limb toward the body or across the midline. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1646251023319-DXKE2ON5SWLQBDK2OGDF/Screen+Shot+2022-03-02+at+2.46.58+PM.png ᐅ The Home Studio Journal - Renew in 7 Seconds Internal rotation: Rotate your leg in toward the midline of your body https://www.peaksbody.com/this-week-on-the-island/smallwins monthly 0.5 2022-03-05 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/d4171f0b-e620-440c-b099-06af5f255e32/Foam+Roller+For+Tight+%26+Tired+Legs_1-high.gif ᐅ The Home Studio Journal - Small Wins & 10 Minute Legs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1631212844583-3R7MNGH1ES1P49GX0GKI/FOAMROLLER.png ᐅ The Home Studio Journal - Small Wins & 10 Minute Legs - Prop: The Foam Roller A foam roller is a lightweight, prop of compressed foam that increases balance and flexibility, reduces soreness, and eliminates muscle knots. Rolling is a method of self-myofascial release. Rollers come in different sizes, and the density (often identified by the color) can range from firm to soft (best for beginners). https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1641590109891-QTKV03U9R0PW0SVJ4LFD/Screen+Shot+2022-01-05+at+6.21.22+AM.png ᐅ The Home Studio Journal - Small Wins & 10 Minute Legs https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1641590108082-S6HK01LS2KOYWQNGL4JF/Screen+Shot+2022-01-05+at+6.21.52+AM.png ᐅ The Home Studio Journal - Small Wins & 10 Minute Legs https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1641590116583-2VIK706PQEU86DGQ9UIA/Screen+Shot+2022-01-05+at+6.23.03+AM.png ᐅ The Home Studio Journal - Small Wins & 10 Minute Legs https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1641590117399-B9J1ZPVAUU9UVZP9FXG2/Screen+Shot+2022-01-05+at+6.23.50+AM.png ᐅ The Home Studio Journal - Small Wins & 10 Minute Legs https://www.peaksbody.com/this-week-on-the-island/healthybackandhips-p46kk monthly 0.5 2022-03-05 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1631212844583-3R7MNGH1ES1P49GX0GKI/FOAMROLLER.png ᐅ The Home Studio Journal - Head to Tail with Foam Roller - Prop: The Foam Roller A foam roller is a lightweight, prop of compressed foam that increases balance and flexibility, reduces soreness, and eliminates muscle knots. Rolling is a method of self-myofascial release. Rollers come in different sizes, and the density (often identified by the color) can range from firm to soft (best for beginners). https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1639263465567-QJPP24W7PG3OQ0FS5MVY/Screen%252BShot%252B2021-12-10%252Bat%252B5.02.31%252BPM.jpg ᐅ The Home Studio Journal - Head to Tail with Foam Roller - Set-up: Hands behind the head. Place feet hip-distance apart on the mat with bent knees and hips down. Connect the posterior (back) ribcage on the roller. https://www.peaksbody.com/this-week-on-the-island/healthybackandhips monthly 0.5 2022-12-16 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1610384578667-3IGRT5NIKGS92Q5LY0HA/MAT.png ᐅ The Home Studio Journal - Healthy Back and Hips - Prop: The Mat Use a well-padded fitness mat or set yourself up on a mattress. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638494608727-COW60DX6HAPEFKD8LJ1X/Screen%2BShot%2B2021-11-30%2Bat%2B9.34.25%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Cat Stretch C-curve your spine lift abdominals high up away from the mat. Drop the chin toward the throat. Tuck the tail between legs. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638409514267-E6CGPAVNG87HPLMQ56JH/Screen%252BShot%252B2021-11-30%252Bat%252B9.34.42%252BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Table Top Spine For sensitive hands or wrists, make fists and balance across your knuckles. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328085907-0BPOYZRREU6KJH9DW3PK/Screen%2BShot%2B2021-11-30%2Bat%2B9.34.46%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Cow Pose https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328158565-IOT4TKCVWNA8UH1YLGA6/Screen%2BShot%2B2021-11-30%2Bat%2B9.35.41%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Leg Stretch Hug one knee to the chest while stretching the other leg. Keep your low back connected to the mat. Guided breathing: Inhale through the nose (4 to 5 seconds) exhale drop the jaw (4 to 5 seconds), expand the back ribs against the mat. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638330026350-R6NH3X3IN1H16R0GRAQS/Screen%252BShot%252B2021-11-30%252Bat%252B9.35.45%252BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Double Leg Stretch Keep the low back connected to the mat. Inhale through the nose (4 to 5 seconds) exhale drop the jaw (4 to 5 seconds), expand the back ribs against the mat. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328327434-QK63BZ9YKTJQEFL6R2TH/Screen%2BShot%2B2021-11-30%2Bat%2B9.36.02%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Leg Stretch Switch Sides https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328408489-N9QD2D3UCCHJQZLMMFBH/Screen%2BShot%2B2021-11-30%2Bat%2B9.36.57%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Spine Flexion Hold the hands behind the head. Lift the shoulder blades off of the mat. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328218037-6JX9IGKIS3TAGAQ4F4FY/Screen%2BShot%2B2021-11-30%2Bat%2B9.36.46%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Cross Over In spinal flexion turn the upper body to one side of the mat. “Connect” the opposite elbow to the knee over the belly. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328366922-97IU8XF6EF867KE55JLB/Screen%2BShot%2B2021-11-30%2Bat%2B9.36.51%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Relax https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328860866-KYGO6IMH6ODGEHWDMADL/Screen%2BShot%2B2021-11-30%2Bat%2B9.37.11%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Second Side Relax in between each cross-over. Repeat the patterns as many times as you feel comfortable doing it today. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638328905857-Q94O2IL8TRJHSMZ1Z0S0/Screen%2BShot%2B2021-11-30%2Bat%2B9.37.21%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Relax https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638329007834-3ILT8ITXJ36D0BTKSIWJ/Screen%2BShot%2B2021-11-30%2Bat%2B9.41.16%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Switch Sides https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638329038190-1EKQ2SJL805M8IPKKBG9/Screen%2BShot%2B2021-11-30%2Bat%2B9.41.24%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638496845170-JE0YKZPSRGB90KAYCFXB/Screen%252BShot%252B2021-12-02%252Bat%252B8.16.18%252BPM%252B1.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - The Clam Shell Lying on one side of the body, stack the legs with bent knees. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638494557451-1YZLOXEW6H8PYX1B3LDO/Screen%2BShot%2B2021-12-02%2Bat%2B8.16.32%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - The Clam Keep the low back still while lifting the top leg open and shut. Repeat this pattern as many times as you can comfortably on this side of the body. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638497001780-EKCS89X6ZX9WZVOSXDDD/Screen%252BShot%252B2021-11-30%252Bat%252B9.42.58%252BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Side Lying Leg Circle Stretch the top leg fully and move the leg in a small circular pattern. After 8 to 10 repetitions reverse the pattern. Then set up and repeat the Side Lying Leg patterns on the opposite side of the mat, starting with The Clam. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638329719023-21GSMOT41IR1Z6TLX47F/Screen%2BShot%2B2021-11-30%2Bat%2B9.46.45%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - 90 to 90 Face one of the ends of the mat with one leg forward in a bent knee position at approximately a 90-degree angle. The other leg is in the back of the position at a similar angle. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638329738514-FBPFL4U7VMV6KW5FDQAB/Screen%2BShot%2B2021-11-30%2Bat%2B9.46.49%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Take A Bow To deepen this hip stretch take a forward bend with the upper body. Breathe deeply for 30 seconds. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638329756657-IG33XI8PZIC1P0VOJ59B/Screen%2BShot%2B2021-11-30%2Bat%2B9.47.08%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Lift The Core If you have sensitive knees skip it. Clasp the hands together and lift the core (the middle of the body) and take the position up in space. Fires up the core muscles (abdominals, low back, and pelvic floor). https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1638329774091-TIEJGCXU0VBUGAOT9IP1/Screen%2BShot%2B2021-11-30%2Bat%2B9.47.32%2BPM.jpg ᐅ The Home Studio Journal - Healthy Back and Hips - Give Yourself A Hug Give thanks. Clean the mat. You did well. https://www.peaksbody.com/this-week-on-the-island/aroundthehouseoct31-4z5bs monthly 0.5 2022-03-05 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609422502053-PJ86PZGLDVZJ2DUZCTY7/peaksbodycat.jpg ᐅ The Home Studio Journal - Animal Patterns https://www.peaksbody.com/this-week-on-the-island/aroundthehouseoct31 monthly 0.5 2022-03-05 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609423802331-8LE8AWICY28PAKDHDA9I/HIP.jpg ᐅ The Home Studio Journal - The Corpse Pose https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1604229019720-2ZKPWFQLXRMEW31860ZV/CORPSE.jpg ᐅ The Home Studio Journal - The Corpse Pose https://www.peaksbody.com/this-week-on-the-island/aroundthehouseoct5 monthly 0.5 2022-12-16 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609423632594-HJFGYYC9LQVE3MX27TQJ/WATERFALL2.png ᐅ The Home Studio Journal - Starting the Day with Water https://www.peaksbody.com/this-week-on-the-island/october5 monthly 0.5 2022-03-05 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609423482282-NZYH7F3W9GFMV7BJMMWZ/PEAKSBOATS.png ᐅ The Home Studio Journal - Shorter Days and Cooler Temps https://www.peaksbody.com/videocatalog daily 0.75 2023-04-29 https://www.peaksbody.com/videocatalog/mat-classes-mar monthly 0.5 2023-04-29 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/bac7d3d9-4f2b-4e0d-8d23-3b4bf99cc9b2/MAT+PILATES.png The Video Catalog - REPLAY: Mar 6-Part Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/bac7d3d9-4f2b-4e0d-8d23-3b4bf99cc9b2/MAT+PILATES.png The Video Catalog - REPLAY: Mar 6-Part Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/videocatalog/mat-classes-feb monthly 0.5 2023-04-29 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/bac7d3d9-4f2b-4e0d-8d23-3b4bf99cc9b2/MAT+PILATES.png The Video Catalog - REPLAY: Feb 6-Part Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/bac7d3d9-4f2b-4e0d-8d23-3b4bf99cc9b2/MAT+PILATES.png The Video Catalog - REPLAY: Feb 6-Part Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/videocatalog/mat-classes monthly 0.5 2023-04-29 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/bac7d3d9-4f2b-4e0d-8d23-3b4bf99cc9b2/MAT+PILATES.png The Video Catalog - REPLAY: Jan 6-Part Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/bac7d3d9-4f2b-4e0d-8d23-3b4bf99cc9b2/MAT+PILATES.png The Video Catalog - REPLAY: Jan 6-Part Series - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/videocatalog/thehipseries monthly 0.5 2022-07-29 https://www.peaksbody.com/videocatalog/foamroller2min monthly 0.5 2022-01-21 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1631212844583-3R7MNGH1ES1P49GX0GKI/FOAMROLLER.png The Video Catalog - 2 Minutes with Foam Roller A foam roller is a lightweight, prop of compressed foam that increases balance and flexibility, reduces soreness, and eliminates muscle knots. Foam rolling is a method of self-myofascial release. Rollers come in different sizes, and the density (often identified by the color) can range from firm to soft (best for beginners). https://www.peaksbody.com/videocatalog/category/Glutes monthly 0.5 https://www.peaksbody.com/videocatalog/category/Hamstrings monthly 0.5 https://www.peaksbody.com/videocatalog/category/Hips monthly 0.5 https://www.peaksbody.com/videocatalog/category/Foam+Roller monthly 0.5 https://www.peaksbody.com/videocatalog/category/BODY%3A+Middle+Body monthly 0.5 https://www.peaksbody.com/videocatalog/category/Quadruped monthly 0.5 https://www.peaksbody.com/videocatalog/category/Body%3A+Middle+Body monthly 0.5 https://www.peaksbody.com/videocatalog/category/BODY%3A+Full+Body monthly 0.5 https://www.peaksbody.com/videocatalog/category/Recovery monthly 0.5 https://www.peaksbody.com/videocatalog/category/BODY%3A+MIDDLE+BODY monthly 0.5 https://www.peaksbody.com/videocatalog/category/Moderate monthly 0.5 https://www.peaksbody.com/videocatalog/category/30+Minute monthly 0.5 https://www.peaksbody.com/videocatalog/category/Back monthly 0.5 https://www.peaksbody.com/videocatalog/category/IMPACT%3A+Medium+Impact monthly 0.5 https://www.peaksbody.com/videocatalog/category/BODY%3A+Upper+Body monthly 0.5 https://www.peaksbody.com/videocatalog/category/Daily+Practice monthly 0.5 https://www.peaksbody.com/videocatalog/category/Legs monthly 0.5 https://www.peaksbody.com/videocatalog/category/Chill monthly 0.5 https://www.peaksbody.com/videocatalog/category/TIME%3A+Over+20+Min monthly 0.5 https://www.peaksbody.com/videocatalog/category/10+Minute monthly 0.5 https://www.peaksbody.com/videocatalog/category/TIME%3A+10+-+20+min monthly 0.5 https://www.peaksbody.com/videocatalog/category/TIME%3A+Under+10+min monthly 0.5 https://www.peaksbody.com/videocatalog/category/IMPACT%3A+Low+Impact monthly 0.5 https://www.peaksbody.com/videocatalog/category/Re%3APlay monthly 0.5 https://www.peaksbody.com/videocatalog/category/Introduction monthly 0.5 https://www.peaksbody.com/videocatalog/category/PACE%3A+Chill monthly 0.5 https://www.peaksbody.com/videocatalog/category/5+Minute monthly 0.5 https://www.peaksbody.com/videocatalog/category/Breathing monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Extension monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Desk+Therapy monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Blanket monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Spine monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Foam+Roller monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Tech+Neck monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Backbend monthly 0.5 https://www.peaksbody.com/videocatalog/tag/Exercise+Arc monthly 0.5 https://www.peaksbody.com/thehomekit daily 0.75 2025-01-31 https://www.peaksbody.com/thehomekit/midline monthly 0.5 2025-01-31 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/0d8e2022-3456-4e2a-b89f-ff35bf7c7436/MIDLINE.png The Homekit - Midline - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/thehomekit/fluidity monthly 0.5 2022-02-20 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609504885561-KJHLLRRLEXXY2NH2Q6IY/FLUIDITY.png The Homekit - Fluidity - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/thehomekit/precision monthly 0.5 2022-02-20 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609505161723-KXCZ9FACLW8YVB42ZEMK/PRECISION.png The Homekit - Precision - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/thehomekit/concentration monthly 0.5 2022-02-20 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609504865890-S9GHV41VCRIPY7HG8JA9/CONCENTRATION.png The Homekit - Concentration - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.peaksbody.com/thehomekit/control monthly 0.5 2022-02-20 https://images.squarespace-cdn.com/content/v1/5f0deeb8480d7b2142f618b1/1609505279848-2940LG0V1BC4NTPEDK0A/CONTROL.png The Homekit - 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