Workshops
Here we explore themes more deeply.
When dates are set, I announce them right here, and at the very bottom of the Book it! page.
Keen on one of these sooner than later? Yay! Email your request to lolli@movewithlolli.com
Part of at team? Private Group Events are available.
Read about them
Core Intro
Let’s uncover the core - it doesn’t have to be a mystery! Core activation is a series of interconnected events, and easier than you might think. Learn key exercises to cue reflexive stability, tone deeply supportive tissues, & improve your breathing skills toward these ends.
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We’ll dive into:
> how to identify neutral spine
> optimizing your breathing skills for posture, stability & movement
*enhanced diaphragm excursion, and the volume exchanges in your abdominal & thoracic cavities
*the co-contraction of the pelvic diaphragm (or “floor”)
*the involvement of abdominal muscles & the thoracolumbar fascia
*what happens to our bones as we breathe: changes in the spine, ribs, & pelvis
*how all this feels in different positions - that is, in various relationships to gravity
> how to effectively perform key stability exercises
> recruiting deep structures like the diaphragm, transverse abdominis, psoas, multifidus, and the pelvic diaphragm / “floor” (which do not fire in isolation, and which change shape as we move and breathe)
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a pillow
a small rolled towel
a chair (or stool, or sofa)
a long-ish resistance band or length of fabric that has some stretch
a small-med bag of rice/legumes (or even your own handbag)
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75 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Hips
Hips don’t lie. Seriously. Your hip joints are the nexus where your upper & lower body meet, hinge, & spin. Let’s discover where they are, and acquaint ourselves with the whole pelvis, followed by exercises that strengthen & lengthen, always with form & function in mind.
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We’ll explore the design of the pelvis using Franklin Method® pedagogy, and move through a heap of hip exercises to stabilize, mobilize, strengthen & stretch - targeting the following muscle groups:
> extensors + flexors
> abductors + adductors
> rotators
This workshop can be very useful if you have low back pain, as it helps you dissociate movement at the hip joints from movement of your spine.
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a chair (or stool, or sofa)
a strap/belt/strong resistance band
a hand-sized ball, preferably air-filled & squishy
a book that’s as wide & long as one of your feet (or larger); height of book is negotiable
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Shoulders
The shoulder joint is designed to be very mobile, but if it’s too loosey-goosey… Let’s help our shoulders be both strong AND free.
We’ll probe posture, and practice several elemental exercises.
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We’ll explore:
> what and where the shoulder joint is
> shoulder girdle mechanics
> postural awareness
> breathing for improved shoulders
> key rotator cuff & scapular exercises
> accessing better rotation in your ribcage
> techniques for dissolving tension in commonly hyper-toned tissue
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a chair or any kind of seat
a pillow
a light-medium resistance band
a hand-sized ball, preferably air-filled & squishy
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Feet
Treat your feet. They deserve it! They carry you through your day, supporting AND propelling your weight. There is plenty we can do to help them with that.
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Learn some simple exercises to help:
> encourage arch buoyancy & responsiveness
> decrease stiffness & soreness
> improve ankle stability
> better understand & practice the foot’s dynamic alignment
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a chair (or stool, or sofa)
a nearby wall
2 tissues (that we’ll fold, and crinkle)
a thick book or 2 thinner books to stand on, unless you have a staircase nearby
a resistance band, whether looped or straight
a hand-sized ball, preferably air-filled & squishy (available at dollar stores); can substitute with a pair of thick socks, balled together
a gumball-sized ball (also available at dollar stores, often sold in packs of 5); your own fingers, or a smooth-surfaced small object can substitute
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75 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Balance
Because falling is bad! Better balance isn’t just a matter of practice. There are cool hacks that can help. Nor is it about being perfectly still, but rather, being responsive.
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It can be said that stability is a combination of our ability to both stiffen AND move. That is, stability includes adaptability.
To that end, we’ll work on stimulating our proprioception, from our head to our feet. Exercises involving our brains, eyes and ears can have a profound affect on our balance, as does activation of our glute medius, and of course, the joints & muscles of our feet. We'll test and re-test our balance after several of these interventions, so you can see for yourself which help you most.
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a seat for some brief sitting, and to put 1 foot up onto
something to hold onto if balance is tricky for you (like: the back of a chair, a nearby wall, or an upright long foam roller)
optionally, if you want more challenge, something unstable to stand on (like: a dense cushion / 2 less dense cushions / a balance pad / a folded yoga mat)
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Knees
We will NOT roll out your IT Bands. Yay! We WILL work toward pain-free squats - whether you want to squat as an exercise, or simply get up & down from a chair more efficiently.
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We’ll discover:
> the knee’s Screw Home Mechanism (part of the greater counter-spiral of movement from foot to hip)
> self-massage of the commonly sticky lower lateral thigh
> VMO activation
> hamstring activation
> quad & hamstring stretches
> how improved spine rotation can facilitate less knee torsion
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a strap/belt/strong resistance band
a seat you can both sit on, and put 1 foot up onto (like a chair / stool / sofa / ottoman / coffee table)
something to hold onto if balance is tricky for you (like a chair / wall / upright foam roller)
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Backbend
Do you experience pain doing a Cobra in Yoga, or a Swan in Pilates? No bueno. Want to strengthen back muscles & help your posture? Muy bueno.
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A better understanding of the physiological curves of your spine can really help unlock the pleasure of backbends.
We'll practice:
> preparatory exercises to facilitate a better backbend, including breath direction, chest & hip flexor stretches, and passive bends
> the felt of experiences of: a) accessing thoracic extension, and b) controlling your opposite lordodic curves
> active passive spine extension while lying on our tummies (that is, ”prone”)
> counter-poses as pleasant breaks
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a rolled towel
2 pillows
a small-med bag of rice/legumes (or even your own handbag)
Making use of either of these is optional: a foam roller, some wall space
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Chillax
Welcome to Chill-ville.
A whole hour dedicated to self-massage and stretches, from head to toe.
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A relaxing class aimed at dissolving tension. Often underrated because it doesn't feel like "exercise", this is the stuff that leaves you feeling so good. And ain't THAT a nice goal? Further, normalizing muscle tone, hydrating and mobilizing tissue, plus nurturing your brain-body connection, can in fact help you MOVE better and more safely.
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a pillow
a hand-sized ball, preferably air-filled & squishy
(if you have multiple balls, keep’em handy so that you have more choice)
a strap/belt/strong resistance band
anything to sit on
extra options available if you have a foam roller
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60 minutes
$17 Package Maximus
$17.50 Package Medius
$18 Package Minimus / Series of 3
$20 Drop-In
Series of 3
These 1 hour workshops are nice on their own, but several pair up well as a series of learning. Some are excellent preparation for my other classes, or can compliment ANY movement practice. If you’re interested in a few, considering buying a Series of 3.
Other packages, better in value, also cover these workshops.
Register
Date Announcements are found at the top of this page, and the very bottom of the Book it! page.