This routine focuses on building endurance of the core, glutes, and shoulders using the mini stability ball and mini bands. Prepare yourself for high repetitions and longer holds to push your limits!

Ready for part 2? Why not set a goal of joining us for 3 classes a week? If you liked Francesca's Back to Basics classes, you'll also love her Low Back, Hip and Pelvic Pain series. Move with us:)

This is a very gentle 25 min long class. A special treat to safely stretch and ease low back, pelvic and hip muscle tension. Suitable for all levels.

Grab your ball and join Victoria for this 25 minute feel good head to toe stability ball workout. Perfect as a lunch break or after work routine.

30 minutes is all you need for this core workout with Francesca, as she guides you through some of our favorite Synergy Studio sequences. Roll out your mat, grab your mini stability ball and let's get to work!

Join Victoria for her favourite pre-run warm up and dynamic stretches that can be done outdoors. This quick video should get you warm in 8 minutes flat, and you don’t need any equipment.

Join Bree for some a great stretches to warm-up for your run. You'll start by loosening up on the mat, and then finish with some standing dynamic mobility to be ready to hit the road or trail.

Do you want to get back to running but are working back from an injury? Or have you just fell off the running wagon ? This self screen can be helpful in identifying potential weak spots that need attention while working on your return to run goals. This video is recommended for folks who are medically cleared to begin high impact activities, as it involves hopping and jumping. And, we always recommend working with a physiotherapist:)

Want to improve your posture? Have shoulder pain and/or upper back stiffness? Then this is a great class for you. Build postural awareness and strength, by improving mobility and stability. Participant should be able to weight bear on their hands and knees.

Focusing on core and strength building exercises is essential as we age. Try this Level 2-3 whole body workout with Martha before or after a 30 minute walk in nature. The perfect self care hour.

Want a great way to destress, help with spine/rib mobility, optimize your deep core muscles and take a deeper breath? Ever hear about rolling your diaphragm? Join Jalisa as she takes you through the steps on how you can release your own diaphragm (similar to foam rolling). This mobility series shouldn’t take longer than 6-12 minutes! The only prop needed is a mini stability ball.

This 15 minute mini class uses wall support to help with balance and upper body strength. Find a wall and press play!

Did you know your ribs should move when you breathe? Many of us have difficulty taking a deep breath because of tension in the mid and low back. This limits the ability for the ribs to open during our inhale. Give this short, simple routine a try and start improving your overall health today! All you need is a small ball or pillow. PS...great if you are recovering from a respiratory virus (you know which one I mean:)

Join Bree on your mat and learn 8 variations to spice up your squat! Hand weights are an optional prop. Great for intermediate and advanced students.

Join Martha for a slow and gentle rainy day routine that focuses on flexibility and breathing. This class will leave you calm, relaxed and ready for whatever your day will bring.

Try this intermediate level whole body movement routine. Creating regular self care movement habits will keep you feeling young! No props needed, but option to add the mini stability ball.

Try this simple and effective routine with Jessica to improve your health and wellness. Self care is health care!

Let's move together! This Level 3 class with Jenna will boost your energy and strength. You'll need a massage ball to release your feet, and your foam roller to challenge your core connection.

This strong spine routine would be a great one to add into your regular exercise routine. Building a strong spine improves posture, as well as your ability to lift, carry and move. Grab some light weights if you want, and a small cushion or folded towel.

Join Victoria for this Level 1-2 standing series. All you need is a little wall space and if you like, an optional mini stability ball. A great routine for small spaces, and if you are travelling.