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.