Spine Spacing Intermediate Program

1
  • Deepen your practice as you explore flowing movements and targeted releases
  • Master spinal alignment through precise work that challenges your awareness and control
  • Integrate full-body freedom when you connect upper body, spine, and rotation in dynamic ways
  • Move with confidence as you build strength and space throughout your entire spine
Download Schedule

Week 1

MONDAY

0916 Upper Body Freedom Deep Cervical & Thoracic Work Intermediate Class

Cervical & Thoracic Work

25-40 min, Back/Spine, Intermediate, Mobility, Small Equipment, Strength, Upper Body

TUESDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

WEDNESDAY

0917 Full Spine Flow Wave Through Your Vertebrae Intermediate Class

Wave Your Vertebrae

25-40 min, Back/Spine, Intermediate, Mobility, Small Equipment, Stretch

THURSDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

FRIDAY

0918 Integrate Your Space Functional Spinal Freedom Class

Integrate Your Space

25-40 min, Back/Spine, Flow, Full Body, Intermediate, Mobility, Small Equipment

SATURDAY

Shoulders Thoracic Spine Intermediate

Shoulders & Thoracic Spine

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates, Upper Body

SUNDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

Week 2

MONDAY

Spine Forward Flexion

Spine Forward Flexion

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

TUESDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

WEDNESDAY

Everyday Back

Everyday Back

15-25 min, Back/Spine, Intermediate, No Equipment, Pilates, Strength

THURSDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

FRIDAY

Spine Mobility Rotation intermediate

Spine Mobility – Rotation

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

SATURDAY

Spine Mobility Full Spine intermediate

Spine Mobility – Full Spine

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

SUNDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

Week 3

MONDAY

0916 Upper Body Freedom Deep Cervical & Thoracic Work Intermediate Class

Cervical & Thoracic Work

25-40 min, Back/Spine, Intermediate, Mobility, Small Equipment, Strength, Upper Body

TUESDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

WEDNESDAY

0917 Full Spine Flow Wave Through Your Vertebrae Intermediate Class

Wave Your Vertebrae

25-40 min, Back/Spine, Intermediate, Mobility, Small Equipment, Stretch

THURSDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

FRIDAY

0918 Integrate Your Space Functional Spinal Freedom Class

Integrate Your Space

25-40 min, Back/Spine, Flow, Full Body, Intermediate, Mobility, Small Equipment

SATURDAY

Shoulders Thoracic Spine Intermediate

Shoulders & Thoracic Spine

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates, Upper Body

SUNDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

Week 4

MONDAY

Spine Forward Flexion

Spine Forward Flexion

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

TUESDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

WEDNESDAY

Everyday Back

Everyday Back

15-25 min, Back/Spine, Intermediate, No Equipment, Pilates, Strength

THURSDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

FRIDAY

Spine Mobility Rotation intermediate

Spine Mobility – Rotation

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

SATURDAY

Spine Mobility Full Spine intermediate

Spine Mobility – Full Spine

25-40 min, Back/Spine, Intermediate, Mobility, No Equipment, Pilates

SUNDAY

0866 Active Rest Day Hero Image

Active Rest Day

0-15 min, Recovery

Bonus Sessions

Breathing

Breathing

15-25 min, Beginner, Breathe, No Equipment, Pilates
566d301 a600 7463 8b16 4efecf8ab1 0476 10 min Abdominal Strength

Abdominal Strength

0-15 min, Core/Abs, Intermediate, No Equipment, Pilates, Strength
Standing Spine Shoulders Focus Warm Up

Standing Spine & Shoulders Focus Warm Up

15-25 min, Back/Spine, Beginner, Intermediate, No Equipment, Pilates, Standing, Upper Body
617 Quick Flow 1 Intermediate

Quick Flow 1

15-25 min, Core/Abs, Flow, Full Body, Intermediate, No Equipment, Pilates, Strength
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Realign Your Entire Body

15-25 min, Full Body, Intermediate, No Equipment, Recovery, Stretch