Welcome to the Alchemy Strength Bundle! You will find 7 of my favorite workouts from 2023 that are part of my Alchemy Strength Class.

These classes started in 2020 as a way for me to share my love of movement and slowly evolved into an opportunity to share my knowledge of human movement and biomechanics in an application setting, so you could learn while you train. 

It is an absolute passion and joy for me to be able to teach these classes every week to over 70 students, some live and others who watch the recordings. Over the past few years I have explored so many topics and I chose my most current and favorite classes of 2023 that encompass what I think are the most important aspects to understand. (I dive deeper into these concepts in my Empowered Performance Course for movement professionals if you are interested in learning more.) 

How to use the classes:

• Each class has a unique theme and you can switch around and repeat the classes many times. I would highly recommend that you start with the first 2 classes to develop a good base and then move on to the remaining 5 in any order you choose. 
• There is no wrong way to approach your use of the classes. You can substitute them for a regular workout you have planned or add them in addition to your weekly workouts. The equipment is minimal and you can increase or decrease the intensity with lighter or heavier weights as needed. 
• You could choose 2-3 workouts a week and repeat them for 4 weeks and then switch them up for another 4 weeks. Because they are full body and include mobility and breath work in every session they are easier to recover from and restorative. 

Equipment:

• Foot Wedges - These are optional but since these classes are geared around the foot you may find them useful. One of my students, Angelina will get them too you ASAP. Click this link to purchase.  If you have issues you can contact Angelina at [email protected]

• A small therapy ball (Yoga Tune Up or anything similar) or a tennis ball. This is only for the first class.
• A few Dumbbells or KB's, 2 medium-large and 2 medium to lighter (weight will vary based on your level)
• A sturdy bench, chair or box
• Yoga block and a half yoga block (you can use a thick book if you don't have a half block)
• Wedges or something to elevate your heels on (Squat Wedgies or anything similar)
• A squishy ball (Corgeous or something similar, could even be a kids ball) or you can sub a rolled up towel.
• A foam roller (you can also use the ball instead)
• Exercise sliders (you can also use paper plates or hand towels if you are on a hard surface)

Monthly Subscription Option for more Classes!

One Time Drop In

Class Description:

The goal of this workout is to focus on maintaining good position of the pelvis over the ribcage. If there is one thing I know that improves range of motion at every joint in the body it is the ability to stack a thorax over a pelvis and allowing the diaphragm to work as a primary muscle of respiration vs. a postural muscle. This workout has lots of posterior, lateral, and upper chest expansion of the thorax.  We will be using positions that facilitate hamstrings and abs to keep keep us more "neutral" when we lift. 

We start the workout with a self myofascial technique to decrease tension in the lateral rib cage allowing for easier management of intra-abdominal pressure and better respiration in various ranges. This is a more foundational workout that will give you a basis for some of the other more advanced movements in other classes.

What you will need:

• A small therapy ball (Yoga Tune Up or anything similar) or a tennis ball. 
• 2 Dumbbells, 1 medium-large and 1 smaller (weight will vary based on your level)
• A sturdy bench, chair or box
• Yoga Block
• Wedges or something to elevate your heels on (Squat Wedgies or anything similar)