Weekly Classes
The Quickie
You're busy. But you need exercise. Let’s do it!
This midday class is 30 minutes full of varied strengthening & stretching, with a strong focus on undoing the hazards of excess sitting. Options to keep things gentle & simple, or layer on more difficulty & complexity. Lots of multitasking to optimize our time.
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You don’t need any to enjoy the class. All exercises can be done without, but we often make use of these if you have:
2 hand weights, long resistance band, looped resistance band, foam roller (short or long, though long is more versatile)
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Wednesdays 12:15-12:45pm (ET). Subject to change. The Book it! button takes you to an accurate schedule.
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus
$10 Drop-In
Power Hour
The most challenging of my classes.
While you always have the choice to avoid progressions or sit something out, this is taught at an advanced level. Several cycles of going from standing to floor work, transitioning at a speedy clip. Compound movements, a large variety of exercises, and intervals of cardio. I offer alternatives to those who need to avoid spinal flexion. Yes, we recover & stretch.
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You don’t need any to enjoy the class. All exercises can be done without, but we often make use of these if you have:
2 hand weights, long resistance band, looped resistance band, foam roller (short or long, though long is more versatile)
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Sundays 10-11am (ET). Subject to change. The Book it! button takes you to an accurate schedule.
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus
$20 Drop-In
Core | Core+
Don’t think “crunches”. More like: stability & motor control. In these 2 classes we move through several exercises to work your whole body, with a strong focus on awareness & dominion of your lumbar spine, pelvis, and breath. So “core” here refers to your core muscles, and also a core group of exercises that I believe round out a lovely workout.
These classes will likely suit you if you: need more core strength, feel like you sit too much, are recovered/recovering well from a disc injury, or have osteoporosis or osteopenia.
Contraindicated for stenosis, spondylolysis & spondylolisthesis.
Taught mainly in neutral spine, with a smattering of backbends (that is, spinal extension), there is no loaded lumbar flexion except for occasional & optional child's pose.
While I offer reminder cues for organization & technique, true beginners are advised to prepare with the Core Intro Workshop or a private session*.
*Arrange a Private: lolli@movewithlolli.com
Core
Take this 1 hour class if you have a fundamental understanding of neutral spine & breathing for improved deep core engagement, and are ready to put them into action. (Or if you’re uninjured and happy to wing it.)
In addition to lying on our backs, fronts & sides, expect some kneeling, planking, & standing.
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You don’t need any to enjoy the class. All exercises can be done without, but we often make use of these if you have:
2 hand weights, long resistance band, looped resistance band, foam roller (short or long, though long is more versatile)
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Tuesdays 6:15-7:15pm (ET). Subject to change. The Book it! button takes you to an accurate schedule.
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus
$20 Drop-In
Core+
Like Core but shorter, faster, harder. 30 minutes of dynamic core stability. An advanced level class, with room for intermediate students ready to progress. Expect frequent changes of position - standing, kneeling, planking, in addition to lying on our backs, fronts. and sides. Less time stretching than happens in level 1.
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You don’t need any to enjoy the class. All exercises can be done without, but we often make use of these if you have:
2 hand weights, long resistance band, looped resistance band, foam roller (short or long, though long is more versatile)
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Currently on hiatus; available by request (lolli@movewithlolli.com) until it returns to the weekly schedule.
When offered, this class typically falls on Wednesday or Thursday at 6:30pm EST.
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus
$10 Drop-In
Occasional Pop-Ups
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
Wakey-wakey with mobility and self-touch techniques to start your day energized and ready to move. We’ll mobilize tissues and joints, respectful of form and function.
A nice way to prepare for more vigorous exercise, or simply for a comfortably embodied day.
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I love this stuff! Inspired by my Franklin Method® training, we'll discover the magic of self-tapping, brushing, sponging & tugging to stimulate our sensory nerves. Plus take our joints through intentional ranges of motion - through movement, not stretches.
Think of it as a warm-up; a recipe for upgraded functional movement.
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Nothing! Well, nothing unusual. Consider having something you can both sit on as well as put 1 foot up onto - whether that's a chair / stool / sofa / sturdy coffee table. We will sometimes lie on the floor, during which you might like a pillow. We'll do plenty of standing as well. I recommend you drink some water before class.
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
This mini version of my Hips Workshop is far less anatomy lesson, and far more exercise!
We’ll focus on fundamental exercises, in a variety of positions, for the strength & flexibility of your hips, and inseparably, the stability & mobility of your pelvis.
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We’ll warm up with brief but effective self-touch for fascia hydration, venous circulation & nervous system stimulation.
We’ll move onto strength and loading, playing with tempo (from isometric & slow, to brisk & rhythmic), and joint range of motion - all while applying sound biomechanics.
We’ll finish with a few fabulous stretches.
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a strap/belt/resistance band
floor space - especially if comfortable from a carpet / rug / mat
a chair / sofa (not used in every class)
Optional items:
> a pillow
> a looped resistance band
> something to hang onto if single leg standing is tricky for you (like a wall, a chairback, or an upright foam roller)
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
Everyone’s feet can use some attention. Favourites from both the Feet and Balance workshops make up this half hour. From standing to stepping, each foot’s 33 joints absorb & generate force in a spiral of agility & might. Work on their dexterity, in and out of weight bearing - plus, challenge them to a bit of balance work.
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In a combination of seated and standing exercises, we’ll work on foot and ankle:
> alignment, including dynamic changes of alignment
> strength, including optional resistance strength
> self-massage and stretches
> balance and proprioception (you can always hang onto a chair or wall)
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a chair (or stool, or sofa)
a pillow / soft ball / light yoga block to wear between your knees while sitting
2 tissues that we’ll fold into small squares
a thick book (or 2 thinner books) to stand on, unless you have a staircase nearby, or are willing to fold your mat several times to thicken it
either a looped resistance band, or a long straight one
a hand-sized ball, preferably air-filled & squishy (available at dollar stores); can substitute with a pair of thick socks, balled together
Optional items:
> a gumball-sized rubber ball (also available at dollar stores, often sold in packs of 5); but, your own fingers, or a smooth-surfaced small object can substitute
> a foam roller
> a pillow or foam pad to stand on to increase the challenge of balance; folding a yoga mat several times can also create a “foam pad”
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
This class is strictly stretching! It’s filled with stretches for the whole body.
You can pair this up with adjoining Pop-Ups, or do it on it’s own if all you’re after is a good stretch. For more muscle melting techniques, try “Repose” instead.
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Let's stretch from head to toe. Literally! Some stretches require a band, while others happen via the shapes we'll make. I'll make mention of precautions and modifications for various injuries.
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a strap / belt / resistance band
floor space - especially if comfortable from a carpet / rug / mat
any one of the following to wear under your pelvis:
> a foam roller / yoga bolster, or
> a yoga block paired with a thin pillow, or
> 2 pillows
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
This mini version of my Chillax Workshop is a late day class with postures and “exercises” that promote rest and relaxation.
Expect massage using a ball, paired with relevant stretches and/or poses to sink into, aimed to dissolve tension and gently nurture the nervous system.
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From our feet, up our legs, around the pelvis, onto our backs, shoulder girdle and neck - there's just not enough time in half an hour to cover our amazing and responsive body. Try Repose more than once to learn more techniques each time.
This is far less see-and-do, and far more an invitation for you to listen to your own sensations and needs. May you sleep like an angel afterward.
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floor space - especially if comfortable from a carpet / rug / mat
a hand-sized ball, preferably air-filled & squishy
(such balls are typically found in the toy section of large dollar stores; they are rubber, pliable, inflated with air, and sometimes have faces printed on them)
an optional pillow or two may make it all more comfy
a strap / belt / resistance band
anything to sit on, preferably a hard seat (for when we might massage our hamstrings)
extra options available if you have a foam roller
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
30 minutes of ab-focused exercise, with splashes of cardio, plus some glute work during “breaks”.
Expect significant spinal flexion and rotation, chased with some counter-poses of spinal extension.
Contraindicated for both osteoporosis and lumbar disc issues.
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Challenge all your abdominals, plus your psoas, during spinal flexion & rotation exercises, as well as planks. We chase this with counter-exercises for your hip and spinal extensors. Running and jumping (or modifications) compose the cardio. Oh, you'll ABsolutely feel it!
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You don’t need any to enjoy the class. All exercises can be done without, but we can make use of these if you have: a pillow, 1 or 2 hand weights, a bolster or foam roller (short or long).
-
30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
Let’s be clear: you are not a statue. The Franklin Method® espouses that good posture is the next posture. The point is NOT to be stiff, but to be comfortable & organized. Then, it’s easy to be still, and easy to move. Our lifestyles can lend to a handful of common unhelpful postural habits. We literally train them in. Good news: we’re trainable! Let’s do 30 minutes of retraining.
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We’ll do exercises that work on addressing:
> forward head posture
> forward shoulders and related pectoral tightness, rotator cuff weakness, and scapulothoracic dyskinesis
> weak upper back muscles that can lead to hyperkyphosis
> shallow or stuck breath patterns
> sitting, and how to better negotiate your posItion, from the bottom up
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A pillow.
Floor space, as there will be some lying down.
A chair - especially one that meets the majority of this criteria: is comfortable, keeps your hips + knees at a 90 degree angle, and has a very straight backrest, or even better, NO back rest so that you can use a wall as your backrest.
Optional items:
> a length of resistance band or stretchy length of fabric (VERY HELPFUL, but don’t let this stop you from coming)
> a looped resistance band
> 2 hands weights
> a ball for possible self-massage; only used if everyone shows up with one
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Next date tbd * Request it sooner by email! *
Next date tbd * Request it sooner by email! *
Max out reps to YOUR fatigue!
This means fewer exercises in our half hour (than is typical in my classes) but more reps and sets.
From arm work to leg work, using your band(s), your weight(s) and your own body weight, challenge yourself to meeting the edge of your strength in order to build it further.
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Let’s strengthen several arm and scapular muscles, as well as leg muscles from your feet all the way up to your pelvis.
I’ll give you a “rest” assignment in advance of a given exercise, so we all know what to do if we max out at different times from each other. If you have a selection of weights and/or a selection of bands, you can decide how much load you want to play with.
We’ll do some standing exercises, unless you prefer to sit. We’ll also use a chair to put 1 foot up onto. And, we’ll lie on the floor.
If you take my classes, some of these exercises will be familiar. We’ll just do more of them than usual!
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Some floor space for standing and lying.
One or two hand weights. If you have several, keep them all handy.
A resistance band. If you have several, keep them all handy.
A chair (or sofa, or stool).
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30 minutes
$8.50 Package Maximus
$8.75 Package Medius
$9 Package Minimus / Series of 3
$10 Drop-In
Series of 3
Treat these 30 minute Pop-Ups as drop-ins, or $ave a bit with a Series of 3.
All other packages, better in value, also cover Pop-Ups!
Book it!
See the live schedule to sign up for any class/pop-up, plus how to buy a package and $ave