Build awareness of your shoulders, upper back and posture. This 20 minute class is a the perfect combination of mobility, stability and strength. Participant should be able to weight bear on their hands and knees.

Let's go Legs! As we prepare for the winter months ahead, some of us fall a little out of step with our outdoor walking/running routine. Keep those legs strong with this quick, focused workout. Optional prop: mini stability ball

Many of us have a stability ball at home, but might not be sure how to use it, or how to progress basic exercises to advanced. Join Jenna as she guides you through some fun ball exercise progressions.

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.