Latest Workouts

18 Min
A Great Routine

Today's ROMWOD is focused below the knees and on the shoulders and includes hips, quads, shoulders, spine, knees, ankles, calves, IT band, lower and upper back, making it an all out great routine.

  • Twisted Cross
  • Thread the Needle
  • Child’s Pose
  • Low Dragon
  • Eagle in Saddle
  • Saddle
  • Seated Forward Fold
15 Min
Split the Difference

You are in for stretches for your ankles, hamstrings, hips, spine, IT band, lower back, quads, shoulders, and upper back, but the majority of today's routine will be spent in the saddle and straddle.

  • Single Leg Stretch
  • Seated Straddle
  • Saddle
  • Puppy Dog
  • Child’s Pose with Shoulders
16 Min
Sweet Sixteen

Hips, hamstrings, groin, glutes, upper and lower back will all get attention in just 16 short minutes.

  • Dragon
  • Eagle in Cross Shin
  • Double Pigeon
18 Min
On the Shoulders of Giants

Shoulders are the focus of today's routine with a little bit of knees, hamstrings, hips, and quads throughout to round things out.

  • Thread the Flat Needle
  • Puppy Dog
  • Eagle in Saddle
  • Archer in Saddle
  • Down Dog
  • Bound Angle
19 Min
Flying Frogs

This routine is all about pigeons and frogs with stretches for your spine, groin, glutes, hamstrings, hips, IT band, and lower back.

  • Half Front Split
  • Half Frog
  • Pigeon
  • Supine Twist
18 Min
A New York Minute

Today's ROMWOD moves quickly with mostly 1 minute holds and a focus entirely on the lower body. Hips, hamstrings, groin, glutes, IT band, quads, and lower back will all get today's attention.

  • Dragon
  • Lizard
  • Twisted Lizard
  • Fragon
  • Frog
  • Standing Straddle
16 Min
ROM Nap

This is a great day to test your ability to fall asleep in the pose. Settle in with just two poses for your glutes, hamstrings, IT band, lower back, and QLT.

  • Single Leg with QLT
  • Pigeon
  • Breath Work
18 Min
It’s In the Details

This ROMWOD will help you pay attention to some of those little areas that can make all the difference in how you feel and perform. Your ROM will include, knees, spine, achilles, ankles. calves, groin, glutes, hamstrings, hips, quads, and shoulders.

  • Standing Straddle
  • Twisted Cross
  • Thread the Needle
  • Child’s Pose
  • Low Dragon
  • Toe Saddle
  • Archer in Saddle
  • Breath Work
17 Min
Kit and Caboodle

That's right, this routine has it all! Stretches today will hit your glutes, groin, hamstrings, hips, upper and lower back, quads, and shoulders.

  • Single Leg Stretch
  • Seated Straddle
  • Saddle
  • Puppy Dog
  • Child’s Pose with Shoulders
14 Min
Big Picture

There's a full body routine in store for you today with stretches for your spine. calves, glutes, hamstrings. hips. IT band, upper and lower back, and shoulders.

  • Standing Straddle
  • Single Leg Stretch
  • Cross Shin
  • Puppy Dog
17 Min
Accomplished

Get down on your ROMWOD mat and don't plan on getting up any time soon. Lots of supine work will leave you feeling challenged and accomplished and ready for anything and breathing work at the end will help you finish your ROMWOD. Your groin, glutes, hamstrings, hips, IT band, and spine are today's focus.

  • Lizard
  • Twisted Lizard
  • Lizard
  • Twisted Lizard
  • Happy Baby
  • Supine Lizard
  • Supine Pigeon
  • Happy Baby
  • Supine Lizard
  • Supine Pigeon
  • Breathing Work
15 Min
Focus and Patience

While we have a stretch routine for your whole body in store today, we are spending the majority of the time in a seated straddle. Get ready for this challenge to your focus, patience, and flexibility!

  • Seated Forward Fold
  • Bound Angle
  • Seated Straddle
  • Archer in Saddle
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