Alchemy Strength Bundle: Unclenched & Unleashed

Pelvic Floor Strategies and Glutes That Do Their Job

The classes in “Unclenched & Unleashed” explore what happens when the pelvic floor is doing a job that belongs to the glutes, and how to hand that job back. You’ll learn pelvic floor strategies that reduce tension, then put the glutes to work with hip extension and push off that come from the hip instead of the rib cage, the low back, or a clenched pelvic floor.

11 workouts plus 4 bonus classes so you can feel your glutes working and let your pelvic floor let go when it’s time to.

Pelvic Floor Strategies

• Workout 1: Unlocking the SI Joint: Releasing the pelvic floor in all 4 quadrants then loading
• Workout 2: Relaxing the feet and the pelvic floor in both pronation and supination so the rest of the muscles can do their job
• Workout 3: Supporting the lower limb to take pressure off the pelvic floor
• Workout 4: Connecting to your core without overusing your pelvic floor
• Workout 5: Proximal Hamstrings and Side Planks

Glutes That Do Their Job

• Workout 6: Pushing off with glute max in all the ways, without using the rib cage and low back
• Workout 7: Getting Glute Max and Low Trap Activation
• Workout 8: Extending from the hip with knees at 90 to facilitate the glutes in a squat
• Workout 9: Improving IR in Hip Flexion and Extension - Glutes!
• Workout 10: Dynamic Exercises for Glute Push Off (hip extension) and Thoracic Rotation (slings)
• Workout 11: Activating glutes for better knee health and performance

Bonus Classes

• Bonus 1: Adductors for a stable pelvis and more core and glute control
• Bonus 2: Activating the upper hamstrings at length and extending from the hips without the knee or ribcage extending
• Bonus 3: Isometric prep in a hinge and pull, followed by dynamic and strength work
• Bonus 4: Balancing end range external and internal rotation at the pelvis and scapula

Lifetime access so you can do them over and over again.