74. ​​Lower Body Biased Kettlebell Ladder (26 min) | STRENGTH
I hope you are ready for a tough one! This routine will focus on the legs and glutes, but also does a lot to train full body strength, explosiveness, and power. I really love ladder drills for strength training, where you do a few less...

Based on how most of us live our lives (with a lot of sitting), it can be really challenging for a lot of people to properly use the muscles of the hips, primarily the glutes. When these muscles don’t take on the workload as they are supposed to, it can translate into things like knee and low bac...

An accessible, full-body strengthening program to maintain healthy function and mobility. All you need is one set of dumbbells, though feel free to use multiple sets if you have them.

Set 1 x 2
Dead Bugs x10
Glute Bridges x10
Pushups x10
Set 2 x 2
Dumbbell Overhead Press x10
Front Squats x10
Be...

Alternating between pushes and pulls, here's a short workout ideal for if you have only one or two sets of dumbbells at home. We will be doing only ten exercises, aiming for twelve repetitions of each. This is a full-body workout, but with a little extra emphasis on the upper body. If you don't h...

The shoulder’s rotator cuff is a very complicated collection of muscles, and I’ve had my own share of injuries and issues in this joint. This sequence is a collection of exercises, mobilizations, and releases that I have found really helpful in strengthening my own shoulders, and that I have foun...

This series combines long work intervals of 60 seconds with lots of cross-body core work. The swings and snatches will help build explosive power along with training the abs. Work hard to stabilize your centre of gravity, and these rounds will really get your deep core and obliques fired up. We o...

A gentle series of mindful stretches to help you wind down for the evening. Expect to calmly stretch out legs, hips, low back and spine. Perfect for after a busy or active day.

Equipment: A blanket and yoga blocks would be helpful.

Intensity Level: Gentle

Musical Suggestion: https://open.spoti...

Pilates was a major component in my rehab after a lower back injury. The slow, controlled movements helped me build my mind-body connection, and the focus and breathing was akin to yoga. In this workout, you’ll want to focus your effort on how still you can stay, rather than how fast you can move...

LIIT stands for Low Impact Interval Training, where we use timers for each exercise, so that you can focus not on speed, but on keeping good form. This is a fantastic, fun, and safe way to build strength and balance, and there is some cardio sprinkled throughout. Strength and resistance training ...

These explosive, powerful movements will push you to the limits! I'll tell you, this one wore me out, so expect a good challenge to your endurance. With this ladder drill, we will be starting with x10 reps of each exercise in the set. Then for each subsequent set, we will be doing 2 less reps. So...

A lower body stretch routine designed with the post-run feeling in mind. However, this sequence is helpful for after that hike you just aced, leg day in the gym, or the rugby match you just rocked.

Equipment: room to move, and a small ledge to put your foot up for a calf stretch (book, curb, or...

Stuck at home, limited space or equipment, or need a versatile travel option for your workout? Bands are a great fitness tool for all of these needs. In this video I'll show you how to get a great full body work out in with just one simple piece of equipment. In each set, expect an upper body pus...

In 2013, when I was still working in the trades, I had a workplace injury while working on a ladder that left me with debilitating back pain for almost a year. Since then I have largely learned to manage it, but that old pain still creeps in every now and again. According to StatsCanada, "four ou...

An accessible yoga practice performed entirely from a chair. This safe practice helps eliminate any challenges presented by balance or injuries, and allows you to use the stable platform of any chair at home to access stretching, strengthening, and mindful breathing. A great way to mobilize the s...

LIIT stands for Low Impact Interval Training. This is a fantastic, fun, and safe way to build strength and balance. Strength and resistance training is integral to healthy aging, as it helps maintain bone density and muscle composition so that we can go about our activities of daily living. This ...

Grab a sandbag or a weighted backpack and let's get started. I love workouts with a weighted bag because even though there are specific muscles targeted with each exercise, that dynamic nature of holding your posture while you move the bag around is great for core strength. So start light and use...

This very gentle sequence can be a great way to get the body to wind down at the end of the day. We will mostly be working from the ground, staying for 5-10 breaths, and taking our time to get in and out of poses. Lots of focus on the hips, and an emphasis on forward folds in an attempt to stimul...

Get up and get moving with this morning stretch routine. I find I'm always very stiff in the morning when I wake up, and I find this sort of sequence really helpful for getting my day started. We will try to loosen up the shoulders, chest, spine, and hips, as well as bring some strength into the ...

Full body interval training for Strength and Cardio.
We have three sets, with four exercises in each. You'll want to push hard in each for 35sec; these rounds really challenge your cardio by maintaining very short rest periods, with only 10sec between exercises, 30sec between sets. I mention low ...

First Video uploaded to the site. Long rest intervals, but even longer work periods! Get to work and get sweaty. Low Impact options mentioned for all exercises, so adapt this session to suit your needs.
45 seconds work, 15 seconds rest.
3 exercises, 3x through, 3 different sets.
Set 1: Jumping J...

This mini stretching series can be helpful for alleviating aches and pains, as well as getting your body limbered up and moving to take on your day. We go pretty quickly through the last few relaxation poses on the floor, so definitely feel free to pose the video and stay longer if you need more ...

A mini Power Flow live recording for The Hive North Shore. Lots of flows and some challenges with balancing transitions.

Note: Live Streams will be a little less polished as far as sound and video quality goes, but I hope you still enjoy them anyways!

Equipment: Yoga mat and blocks.

Intensity...