Jessica leads an all levels class in the garden. This class uses optional hand weights. If you are a Level 1 member joining in, feel free to modify the planks into cat/cow or shell stretch! This edition of the garden showcases honeysuckle and poppies.

Enjoy the scenery of the garden with an all levels standing class. No props required, unless you would like a stable surface for balance. The bees are buzzing, quince blossoming and ferns swaying in the wind!

This class is designed for anyone with low back, hip and pelvic pain. Regain mobility and strength, so you can return to the activities you love.

This 30 min class focuses on core strength and mobility for runners and walkers. All you need are some light weights, a roller, and some energy to burn!

Join Bree for a 15 minute progressive whole body relaxation. This is a special treat for your nervous system, and can help reduce pain, release muscle tension and improve sleep.

Join Jalisa as she teaches you about "Core Breathing". Learn to coordinate your diaphragm, pelvic floor and abdominal muscles to improve your core awareness, stability and strength. Core Breathing is a Synergy favorite, and is great for all ages and abilities.

Get your upper body ready! Whether you play tennis, pickle ball, volleyball or golf, this Level 2-3 shoulder workout focuses on strength. This class requires a light resistance band and a set of toning balls or hand weights.

For mom's of all ages, this class is for you! A common side effect of motherhood is stiffness in the upper back and shoulders. This 30 min class is designed to build strength and mobility. Improve your lifting capacity and posture, while reducing neck and upper back stiffness. Time to rebuild!

Get ready for and maintain great shape during golf season! This 30 minute routine is focused on thoracic rotation and pelvic and core stability, essential components to a powerful drive.

Ready for golf season? 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.

Join Jessica for this sport focused workout, full of exercises that improve the biomechanics and motor patterns essential for tennis and other racquet sports .

Join Jessica as you explore and take care of your foot health. This All Levels class uses a small massage ball (yoga tune up ball), a mini stability ball, a business card (or small piece of paper), and a chair. Your feet will thank you!

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.