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Focused Flow!


hiya rockstar!
so glad you’re here!
enjoy alllll the classes below laid out by type.
remember to check your goodies page if you’d like to opt in to weekly email reminders to help you sort through the over 200 videos.
​rock on, -syj
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here's aaaall the recorded live classes 
all videos are the full, hour-long virtual live class, unless i messed up and forgot to press record, or got an incoming call. luckily, those are few and far between. the bonus section varies among movement, energy, mediation, and tutorial classes, ranging from 15 mins to 45 mins. thank you so much for joining. enjoy taking class you badass! remember to hit me up in the comments too - i want to support the community!

props class 

rolling and stretching
we'll leave a hot mess
"that was challenging"
a bit of a circus act
moving through all planes
all roller all the time
bit of a doozy, this one
moved til the (backb)end
it's a roller of a day
in: roller & out: band
neck health day!
twisty pretzel spiraling
moving our lines
knee health day
wobble-ates
balance, side, arms
ring around the roller
roller side sequence
t or ture?
saturday jivin'
gettin' shit out
ball day!
flow day
crotch-shot day!
happy hip opening
foot-knee-hip health
seated grounding & flow
squeeze-your-ball day
whooshing to standing
it's a block party!
so sayezz it's spooky!
breathe easier
(mostly) foot & hip health
flippity-doo-da!
yawning & hip-opening
props interrupted
side series gratitude
PROPS+
reformer roller leg day
think we're done...PLANKS!
lots o' legs
give the roller a break!
festive sayezz flow
rolling into the new year
kneeling badass-ness
change up
rollin' in your home
swirling away negativity
out like a lion...
feel your weight(s)
neck health & balance
a bit o'HIIT, a bit o'that
backside pilates
squishy stretchy flow
stretchy-core-lates
roller + weights = ❤️
"I like the weights..."
w/o wunda chair!
stretch your bones
"don't like bananas"
band/ball en France
i got a roller!
not too much bridging...
weights day!
lean into it
weights in new ways
rever-circu-lates
peaceful props
side body & squats
upswing
saved from burpees
props 'r' us
made it to burpees!
“i like the chair!”
outdoor gentle flow
props galore dehors!
"that was good - & hard!"
pump it up
hippy peace & love
grab a seat P1 (16mins)
grab a seat P2 (18mins)
i KNEEded that
lotta roller; little band

mat class

it's all in the hips
gravity is heavy...
at least it's a short one
all over the mat
some new things
back to the basics
fun new pathways
slow and steady
"reverse" mat
boomerang it is!
mat attack
rock-roll-feet-swans
soMATics
simply MATgic
coordination MATters
so spooky it’s sayezz!
ring around the mat-sey!
mat-licious!
split personality
a game of fall & catch
winter MATness
do the impossible
feet first
abs & hips!
stretchy start
cross lateral fire
let's be animals!
"all kinds of evil..."
intermediate flow
rainy day flow
bridge, spirals, arms, neck
spiralates
spirals & side body
small but deadly day
creative spiraling mat
have a (mat) ball
"that was...interesting."
(mostly) classical mat
monday funday
up, down, all around
lots o' legs
happy feet & hands
"that was hard!"
yawny, twisty, bendy
"whew, those hips!"
circular mat
rollin’ into 2022 like…
no lights, but burpees

reformer class

just reformer (& a ball/MC)
a good day for balance
jump(board) back in
takin' it easy
"caught me off guard!"
connect to your core
re-FLOW-mer friday
ring around the reformer
started seated & standing
box day!
coordination & quadruped
creative box & jumps
rad reformer
advanced reformer/tower
sneaky core day
so spooky it's sayezz!
balancing acts
holding space
can we say, QUADS?!
magic circle day!
half roller & pulling straps
deck the halls w/legs & abs
ooo - new abs!
brain fart reformer...
intermediate fresh moves
jelly legs
MC is our friend...
make waves
jumping arms
reformer "what?!"
back on the carriage!
"uh, or maybe not..."
move meditate groove
looks like nothing...
carriage hopping
spine-hips-arms
"I'm sweating!"
ahh, push it!
box it up
stand, sit, reform
pigeonpose/reformerflows
(mostly) upright carriage
reformer, what?!
“magic (circle) moment”
2 legit 2 quit
reverse reformer
no frills, deep connection
whole lotta upper bod
jumpboard etal
disc & weights

pilateStretch class

lots of dead bugs
effortless swirling
heavy lightness
"popping" hip exploration
chair to mat to roller
"the towel changes things"
friYAY
let go, let flow
on the ball
somatic stretch
ball joy!
pilates playground
if only we were cats...
so spooky it feels great!
it's a toss up!
melty goodness
half & half
easy, breezy roller-girl
no curl abs - etal
deepen the basics
unique strengths

community & super saturday class

come for unity one & all
sunday funday
'i like the chair work!"
chair flow to relaxation
it was gonna be gentle...
all kinds of grounding
cc swan song
so SUPER it's spooky!
plug in to deep core
towel & chair flow
with ease, friends
wake up & flow
hips don't lie
up, down & all around
slow and steady
monkey around
ooey gooey goodness
super up tempo
balancing act
"what a joyful class!"
super flow
rebalancing
super-cali-flow-ilates
samedi super
octopus arms!
chatty connection
saved by no sound
rock and repeat
super sequencing
super flow
intuitive chair flow
calming brain games
take a seat
uplifting flow
move toward snooze
& we all fall down!
“let’s start in child’s pose”
bienvenue 2022! (40mins)
weights workout
getting BACK into it
just a girl and her ball…
toweling off
“J’arrive!”
subterranean self-care
pillow talk
“band ready, just in case”
Justin-Thilou inspired
can’t WEIGHT till spring
super stretchy class
sorta circular
assist & resist
silky shoulders
mobilize your sockets
let’s do things!
mixed method flow
1 weight, many uses
hip health w/the ball
liquid hips
it’s a hot one!
roley poley class
in honor of zee Tour!
OG roller/weights
it’s a …sneaky core day
add-on chair flow
stephanie’s selects
super BAND!
yogalates y’all!
standing 1st stretchy
self-care saturday!

bonus classes & tuesday focused flow (30 mins)

power of the pelvis pop up
stimulate your chakras
unwinding
moving meditation
intermediate 20min flow
hip sequencing (6 mins)
ab sequencing (12 mins)
after-plane flow (12 mins)
discover your hips
in honor of Joe…
arms-legs-legs-arms
in honor of Joe P2
solely side body
3-in-1 circular flows
flowing connections
abs & back (& forth)
spine corrector day!
roll(er) your hip balls
alt abs & bridge
spiralates flow
back body schtuff
back to the basics
block bliss
a mat class
warm up to cool down
around the cycle
swiss ball bliss
roller/weights quickie
prance it out!
cat/cow stretchiness
seated spirals
shoulder opening
spread your wings!
OG spiraling roller
floppy side body

props class

rolling and stretching
we'll leave a hot mess
"that was challenging"
a bit of a circus act
rolling in all planes
roller all night long
bit of a doozy, this one
worked til the (backb)end
it's a roller of a day
in: roller & out: band
neck health day!
twisty pretzel spiraling
moving our lines
knee health day
wobble-ates
balance, side, arm work
ring around the roller
roller sidework sequence
t or ture?
saturday jivin'
gettin' shit out!
ball day!
flow day
crotch-shot day!
happy hip opening
foot-knee-hip health
seated grounding & flow
squeeze-your-ball day
whooshing to standing
it's a block party!
so sayezz it's spooky!
breathe easier
(mostly) foot & hip health
flippity-doo-da!
yawning & hip-opening
props interrupted
side series gratitude
PROPS+
reformer roller leg day
think we're done...PLANKS!
lots o' legs
give the roller a break!
festive sayezz flow
rolling into the new year
kneeling badass-ness
change up
rollin' in your home-e
swirling away negativity
out like a lion...
feel your weight(s)
neck health & balance
a bit o'HIIT, a bit o'that
backside pilates
squishy stretchy flow
stretchy-core-lates
roller + weights = ❤️
"I like the weights..."
w/o wunda chair!
stretch your bones
"don't like bananas"
band/ball en France
i got a roller!
not too much bridging...
weights day!
lean into it
weights in new ways
rever-circu-lates
peaceful props
side body & squats
upswing
saved from burpees
props 'r' us
made it to burpees!
“i like the chair!”
gentle outdoor flow
props galore dehors!
"that was good - & hard!"
pump it up
hippy peace & love
grab a seat P1 (16mins)
grab a seat P2 (18mins)
i KNEEded that
lotta roller; little band

mat class

it's all in the hips
gravity is heavy...
at least it's a short one
all over the mat
some new things
back to the basics
fun new pathways
slow and steady
"reverse" mat
boomerang it is!
mat attack
rock-roll-feet-swans
soMATics
simply MATgic
coordination MATters
so sayezz it's spooky!
ring around the mat-sey!
mat-licious!
split personality
a game of fall & catch
winter MATness
do the impossible
feet first
abs & hips!
stretchy start
cross lateral fire
let's be animals!
"all kinds of evil..."
intermediate flow
rainy day flow
bridge, spirals, arms, neck
spiralates
spirals & side body
small but deadly day
creative spiraling mat
have a (mat) ball
"that was...interesting."
(mostly) classical mat
monday funday
up, down, all around
lots o' legs
happy feet & hands
"that was hard!"
yawny, twisty, bendy
"whew, those hips!"
rollin’ into 2022 like…
circular mat
no lights, but burpees

reformer class

just reformer (& a ball/MC)
a good day for balance
jump(board) back in
takin' it easy
"caught me off guard!"
connect to your core
re-FLOW-mer friday
ring around the reformer
started seated & standing
box day!
coordination & quadruped
creative box & jumps
rad reformer
advanced reformer/tower
sneaky core day
so sayezz it's spooky!
balancing acts
holding space
can you say, QUADS?!
magic circle day!
half roller & pulling straps
deck the halls w/legs & abs
ooo - new abs!
brain fart reformer...
int fresh moves
jelly legs
MC is our friend
make waves
jumping arms
reformer "what?!"
back on the carriage!
"uh, or maybe not..."
move meditate groove
looks like nothing...
carriage hopping
spine-hips-arms
I'm sweating!"
ahh, push it!
box it up
stand, sit, reform
piegonpose/reformerflows
(mostly) upright carriage
reformer, what?!
“magic (circle) moment”
2 legit 2 quit
reverse reformer
no frills, deep connection
whole lotta upper body
jumpboard etal
disc & weights

pilateStretch class

lots of dead bugs
effortless swirling
heavy lightness
"popping" hip exploration
chair to mat to roller
"the towel changes things"
friYAY
let go, let flow
on the ball
somatic stretch
ball joy!
pilates playground
if only we were cats...
so spooky...it feels great!
it's a toss up!
melty goodness
half & half
easy, breezy roller-girl
no curl abs - etal
deepen the basics
unique strengths

community & super saturday class

come for unity one & all
sunday funday
"i like the chair work!"
chair flow to relaxation
it was gonna be gentle...
all kinds of grounding
cc swan song
so SUPER it's spooky!
plug in to deep core
towel & chair flow
with ease, friends
wake up & flow
hips don't lie
up, down & all around
slow and steady
monkey around
ooey gooey goodness
super up tempo
balancing act
"what a joyful class!"
super flow
rebalancing
super-cali-flow-ilates
samedi super
octopus arms!
chatty connection
saved by no sound
rock and repeat
super sequencing
super flow
intuitive chair flow
calming brain games
take a seat
uplifting flow
move to snooze
& we all fall down!
“let’s start in child’s pose”
bienvenue 2022! (40mins)
weights workout
getting BACK into it
“band ready, just in case”
just a girl and her ball…
“J’arrive!”
toweling off
subterranean self-care
pillow talk
Justin-Thilou inspired
can’t WEIGHT till spring
super stretchy class
sorta circular
assist & resist
silky shoulders
mobilize your sockets
let’s do things!
mixed method flow
1 weights, many uses
hip health w/the ball
liquid hips
it’s a hot one!
roley poley class
in honor of zee Tour!
OG roller/weights
it’s a …sneaky core day
add-on chair flow
stephanie’s selects
super BAND!
yogalates y’all!
standing 1st stretchy
self-care saturday!

bonus classes & tuesday focused flow (30 mins)

power of the pelvis pop up
stimulate your chakras
unwinding
moving meditation
intermediate 20min flow
hip sequencing (6 mins)
ab sequencing (12 mins)
after-plane flow (12 mins)
discover your hips
in honor of Joe…
arms-legs-legs-arms
in honor of Joe P2
solely side body
3-in-1 circular flows
flowing connections
abs & back (& forth)
spine corrector day!
roll(er) your hip balls
alt abs & bridge
spiralates flow
back body schtuff
back to the basics
block bliss
a mat class
around the cycle
warm up to cool down
swiss ball bliss
roller/weights quickie
prance it out!
cat/cow stretchiness
seated spirals
shoulder opening
spread your wings!
OG spiraling roller
floppy side body
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