Join Jessica for a heart-felt class designed to help navigate through stressful, worrisome, and emotional times. This is a gentle all-levels class and no props are required.

Jessica leads a Level 3 class incorporating various types of squats. She'll also guide you through stretching and release work to help the body move well into a squat. This class uses a foam roller, hand weights, and one yoga tune up ball.

Remember recess? We'd have a 15 min break mid morning to jump out of our chairs and get moving. This 15 min class is a regular must for all of you that spend time sitting. Martha demonstrates with a stability ball, but if you don't have one you could also just do this at the wall, and sitting in a firm chair. Improve your spine, hip and pelvic mobility in just 15 minutes a day.

No props needed for this 30 min whole body routine with Martha. Designed as a level 2 or 3 class, with lots of options given. A good class to come back to again and again, to build on your foundation of lower body and core strength.

Learn to connect to your 4 main core muscles with Bree. The diaphragm, pelvic floor, transversus abdominus and the multifidus work in "synergy" to keep your body aligned and strong.

The pelvic floor muscles contribute to core stability, continence and sexual health. Learn how you can use the breathe to release and restore optimal pelvic floor function function. This class is for everyone, and can be especially helpful for people with: low back, hip and pelvic pain, incontinence, and painful intercourse.

This class activates and cues a deeper connection with your pelvic floor muscles, with a focus on strength, control and coordination. Learn how to incorporate your pelvic "core" into your pilates practice. An essential class for everyone, and especially important for people with incontinence, low back, hip, or pelvic pain.

Jessica leads you through a side body series that includes side planks and hip strengthening. For this class we'll use a mini stability ball, mini-band and a light weight. Let's build some hip and shoulder strength!

This level 3 class warms up with a spinal mobility, then dives into some planks, back extensor work (adult tummy time!), an abdominal series and wraps up with some single leg bridges.

Join Jessica for a relaxing mat class designed to relieve neck, shoulder and upper back tension. This class uses lots of props: a cushion for head support, foam roller, mini stability ball, and yoga tune up balls. If you prefer a chair for a comfortable seated position that is a good modification.

Jessica guides us through a 30 min pilates and yoga fusion. This unique class combines traditional yoga poses, infused with pilates cues, to enhance awareness, spinal stability and strength.

The fitness circle is a great way to connect the upper body to the core. Learn how to add the fitness circle into some of your favorite exercises to really turn up the core!

A quick but challenging ab workout. Grab a mini ball, or cushion to squeeze, and you are ready to roll.

The foam roller is a versatile prop and one of our favorites at Synergy. Learn the basics of how to add this into both your standing and mat exercises. We highly recommend a soft foam roller for comfort and effectiveness.

Want to improve your posture? This class focuses on upper back strength and mobility, using small weights and a roller.

A challenging Level 3 class with Jessica. No props required, just a little motivation.

Join Jessica for a Level 2 hip class focused on hip strength and stability to keep you ready for whatever winter brings. No props are required.

Turn your knotty muscles to nice, with this post run routine led by Bree. All you need is a foam roller and a small ball, and you'll be feeling ready for your next run.

A level 1 core routine perfect for restoring core strength after surgery, postpartum, or for those with persistent back and hip pain.

This quick 20 min routine will tune up your abs from the inside out! Jenna takes you through her Top 5 Abdominal exercises and layers them on with progressions for all levels. Gather your mini band and a long band for a challenge.

Glutes! Glutes! Glutes! Learn how to activate, isolate and strengthen your glutes with Jenna's Top 5. Grab your mini stability ball and your buns:)

Bree guides this full body core workout, designed for runners. Grab your roller, a mat, and get ready to focus on your core.

In this 45 min video we focus on your foundation. A great class for anyone with a tendency to grip or overwork muscles, and are looking for more harmony and ease of movement.

Ever have upper back and neck tension? Well, have we got a class for you! Join Jenna as she walks you through an upper body release series using yoga tune up balls (massage balls).

Why not use the off season to work on strength and mobility? Grab a ball (any size) and a wall, for this routine. Short enough to add to your regular workout, or as a mid afternoon movement break.

Time for some lower body love. Jenna guides you through a feel good ball release series from the lower back, all the way down to the toes. Bring that bounce back into your step!