Join me in an exploration of a swayback vs extension pattern. Throughout class we’ll focus on one exercise for each position, and you can decide which feels best in your body. Exploring both will give you ideas for each pattern. We kick things off with bridge variations, rolling, and one of my favorite oblique + serratus combo core movements. Strength work will play with bringing center of mass forward or back with chops, split squats, push ups, rows, and more!

Exercise:
- towel
- Yoga blocks
- Long resistance band
- Wedge (these are my favorite)
- 2 medium to heavy dumbbells
- 1 light to medium dumbbell
- Small step (yoga block can work as a sub)
- wedges (my favorites - https://squatwedgiez.com/ - hyperlink)

A class inspired by the 5 day fundamentals program (https://www.katiestclairfitness.com/fundamentals), taking a concept from each day and creating a workout.
Breathing
Stack
Protraction
Hip Shifting
Co-contractions
There are so many ways we can use these concepts and ways we can combine a few of them into one exercise. A full body workout with great cueing in push ups, hinges, split squats, rows, and cues for an asymmetrical pattern and getting center of mass back. End with a side lying breathing drill to finish off class.

Equipment:
- Yoga block
-1 small to medium dumbbell
- 1 medium to heavy dumbbell
- Step
- Foam roller

Let’s focus on creating length in the lats and hip flexors, and then learn to load through their full range of motion using breath to assist. While we often think about length in these areas via stretching and SMR work, we’ll explore strength work.

The interesting thing about the lats is that chronic tightness or compression in the back of the rib cage can lead to more of an extension pattern as the distal attachment pulls the sacrum forward and the hip flexors are now in a more advantageous position of shortening due to a pelvis tilted forward into flexion. It can be a chicken or an egg situation.

Let’s explore lengthening and loading so we can stand taller and feel more grounded in our bodies. The crocodile breathing variation at the end will be a great close to class for both lateral and posterior expansion.

Equipment
- 1 Heavy dumbbell
- 1 light to medium dumbbell
- Yoga block
- Corgeous ball or pilates ball (hyperlink —> https://www.amazon.com/Tune-Up-Fitness-Coregeous-Miller/dp/B00NQIUI96/ref=sr_1_1_sspa)
- 1 light mini band
- Foam roller
- Small ball for rollout (can sub sliders or omit altogether)
- Squat wedges (if you prefer heel elevation)

Are you an over tucker? The hamstrings can sometimes get a bad wrap in terms of creating a tuck at the pelvis, limiting the ability of the spine to maintain a bit of a lordotic curve that is considered neutral.

But, this can be really confusing because it’s easy to think the hamstrings are responsible for pulling the pelvis underneath you and should only be used in someone with an extension pattern vs those that are more in a swayback position.

BUT….


The hamstrings are key to help restore the natural curve of the lumbar because they can pull the pelvic bones apart, which rotates the ilium (hip) bones into more internal rotation and allows the sacrum to nutate, which is very important for those that are in a swayback position. We may just need to bias the inner hamstrings vs outer hamstrings and use positions to allow this to happen.

Class will be all about exploring the role of the hamstrings, and addressing the pelvic tilt itself. And course, some upper and lower body work to get in a full body workout.


Equipment:
- Towel roll
- Yoga block
- 1 small to medium dumbbell
- 2 medium to heavy dumbbells
- Wedges for squats
- 1slider (towel or plate will work)
- Step or elevated surface
- Long band (optional)

Great class exploring pressure management strategies for two types of ribcages: wide and narrow. Of course this is a spectrum, but in general the way the pressure is increasing down in a narrow vs the ease of pushing pressure up in a wide can alter our movement options.
We will explore strategies for both ends of the spectrum and utilize those strategies in compound lifts and plyometrics.
We also play with hand position and cueing from the hand for pushups so this is a great opportunity to go over how we can optimize the muscles around the shoulder girdle in different ways.

Equipment:
- Wedges for squats
- Bench or elevated surface
- Mini band
- 1 medium to heavy dumbbell
- 1 small to medium dumbbell
- Small step

I love requests from Alchemy attendees! We had a special request to work on mid to low traps to help prevent compression of the chest wall (anterior rib cage). We explore some great exercises to work on this that will challenge the muscles and create rib expansion.
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What I often see with this posture is a tendency to over tuck the pelvis, especially when trying to get a good stacked position.

Rather than truly optimizing the position of the pelvis and thorax for better pressure management we just drop the chest and round through the back and lose our much needed curve in the low back and in the neck.

We’ll focus on creating a better stack by increasing the available motion of the pelvis, which means lengthening through the external rotators, hip muscles, and posterior pelvic floor. 

By the end of class, expect to stand more comfortably and with ease, without having to force your chest up or purposefully tuck the pelvis under.

Equipment:
- Long band or towel
- Yoga block
- 1 medium to heavy dumbbell
- Bench or elevated surface
Foam Roller