Achy wrists? Roll the forearms!

Roll your glutes two ways!

This is a deep neck stretch best done when already warmed up, followed by deep tissue on the upper traps, face, and up the spine.

This video addresses general shoulder girdle stiffness. If you're feeling tight in the neck and shoulders, start with this technique to feel more open and potentially reveal more specific opportunities for release.

Increase hip mobility by rolling the inner thighs...great for knee issues and to balance out an achy IT band.

These are your ankle stabilizers - great for ankle issues, runners, and general blood flow.

Go in depth to the calves.

Sometimes, our feet can get really exhausted by holding all the weight and being the rocks on which everything else stands. Sometimes they just need a break from being in charge!

Get that spot in your low back that causes you grief easily and safely with the roller.

This is one of the most intense rolls in the whole body! Take it slow and easy.

Great for TMJD, jaw tension, sinus pressure, headaches.

Super deep hamstring and hip opener!

Includes the pectoral and a deep chest stretch while pinning down the anterior deltoid. Great for increasing shoulder mobility.

This area is great for runners or ankle issues. Also great for blood flow for those who sit a lot.

This technique relaxes the fascia that encases the hamstring, helping the recovery of tender hamstrings and the general blood flow of the entire thigh/hip region.

Great for headaches and relieving stress

This is great for increasing rib movement and breathing capacity. Crucial for back and shoulder mobility.

The first half of this class is full of deep, active stretching best done when warm. The second half, also best done when warm, is all balls, baby. Have two tennis or pink balls on hand.

There is a lot of quad work in this class, so be ready to conjure up a little shoulder strength before being able to roll them out.

Mobilize the torso also with rib release, the hips with inner thigh work and top it off with upper trap pressure.

Also includes specific techniques for the lower back muscles, a lat release, a long neck series and a belly/psoas technique.

Includes thighs, hips, calves. Unravels the rib cage, shoulders and upper traps. Finishes on the face.

Addresses all the muscle groups that get tired from too much sitting including feet, lower legs, back and shoulders, face, including a deep back stretch.

Address feet, hamstrings, lower back, glutes and shoulders!

Class includes deep lunges, squats, standing single leg work and diamond for the glutes. Finish it off with an inner thigh roll. Spotify Playlist Suggestion: https://open.spotify.com/playlist/20ew4krdU6G6G1nPqvqxK7?si=a9edd7d26dd945f6

An energetic class with lunges, prone glutework (lying on belly, hips propped up on roller), side planks and some really thorough rolling for the neck. Spotify Playlist Suggestion: https://open.spotify.com/playlist/1Hj6c9pelWBHnwvDWeDbLF?si=9441bfeb41c3476e

Have a tennis ball handy to start on your feet and feel the unwinding all the way up after that. Includes some great stretching. Class tops off on the shoulders, neck and head.

Expect the lower legs to get some love, a little hamstring strumming and some lower back, ribcage opening. Two tennis/pinky balls roll up the upper back and finish on the psoas.

Challenging 1st position set with chair support, bridge work with feet on roller. This is the spotify list used for this class! https://open.spotify.com/playlist/1Hj6c9pelWBHnwvDWeDbLF?si=2b87ce1a98284894

Join me for some interesting weight work, the seated pretzel, a 3 minute plank and a ton of side planking!

Spotify List: https://open.spotify.com/playlist/20ew4krdU6G6G1nPqvqxK7?si=36031962b44b4da6

This class is about 45 minutes of lower body work and a quick but effective address on the pecs, rotator cuff and neck!

Deep, controlled sumo squats, and glutework STANDING on a roller! (optional, yet rewarding...)

Spotify List: https://open.spotify.com/playlist/3NIkNPTTOvY7QF9RPlQFZ1?si=926ffcde31b14bad

Quads, Glutes, Lower Back, Lats and A deeeep stretch for the chest. Enjoy!

This class is comprehensive. The requests for this one were calves, hips and lower back.

Expect a bunch of weight transfer in this class, all-fours glutework and some abs that will leave you feeling sore!

Spotify List: https://open.spotify.com/playlist/0CjGa4IVB8A8tVmszYuMMs?si=6f0c9afb99d54ec4

This class is deep and dynamic. Loaded with large range-of-motion functional movement and some very humbling standing hip work. ;)

Spotify List: https://open.spotify.com/playlist/6nKKePhrFysLv2maYBrQL2?si=46a81d831bbb4c38

Tons of calf and ankle strengtheners in this class, some nice accessible cardio in the beginning. Seated pretzel for glute work and some weightwork while lying down!

Spotify List: https://open.spotify.com/playlist/0Be8LoLBzZtPqGMaSejf7f?si=ccaa5472cc1a4261

We use the tennis balls on the feet, up the lower back and in the psoas this class. Included is also a great neck stretch. Requests for this class were hip openers, low back relief, tricep care and head tension.

We've got some dynamic cardio weightwork today with glutework on all fours, spinal extension and rolling planks!
Spotify List: https://open.spotify.com/playlist/3WddPDKAjsiJ5Mh2RH1TqI?si=0be9a839bb2647b8

You'll need a tennis ball and a soft roller for the belly or a squishy ball, or maybe even a rolled up towel or blanket.

Some athletic movement in the beginning, lots of heel raises and thighwork, diamond and bridge floor work, abdominals while balancing on the roller.
Spotify List: https://open.spotify.com/playlist/2TkkcAcBm5GEHyFxEQfQ62?si=6b2f3fa564b64d6a

The requests for this class were the quadriceps, hamstrings, calves, side body, pecs and forearms. This is a pretty full-body flow that leaves you feeling complete.

This class has tons of oblique work that may be challenging for those with tight hip flexors. Glute work in this class is prone with hips resting on the roller.
Spotify List: https://open.spotify.com/playlist/3S0iM3dvZ66mDI13RkWU4j?si=72F7SdD2RH2eEYM9HK1Vhw

We'll get deep into the feet, glutes and entire back from bottom to top.

Today we are using the roller as a stabilizing prop under and in between our feet. The theme of this class is control so get ready to find your balance!

Spotify Playlist: https://open.spotify.com/playlist/6FyGvupkrcaLGOub8NVIfv?si=c36217eab16d43af

This class has deep chair work, seated pretzel and all fours glutework, abs while lying on the roller. I was sweaty and sore!

Spotify List: https://open.spotify.com/playlist/6HJ8cn2I2zIaGyKZtvFHgN?si=abd3c82641a54162

Today's set was all about the roller. Use it as a balance prop while standing, and as a deepening prop for glute and ab work. Second position with big shoulder ROM, parallel thigh work on toes, bridge and diamond glutework and two different types of ab work. A well rounded class!

Spotify List: h...

Special requests in this class were calves, quads, glutes, lower back, front and back of the shoulders. This is a really feel-good hour that addresses the whole body.

We're on our knees a bit today! Got some kneeling thigh work with lunges and big range-of-motion second positon, standing glute work and some big functional ab work. Enjoy!

Spotify List: https://open.spotify.com/playlist/3S0iM3dvZ66mDI13RkWU4j?si=7cc796f016564a26

The requests for this class were basically the whole back of the body and the whole front of the body and somehow I think we got there! Calves, glutes, hamstrings, lower back and belly, lats, ribcage and triceps with quads and a deep neck stretch to start. Enjoy.

**Feeling a bit disorganized or ...

We;ve got a big blast in the beginning, then we flow into some seated pretzel, sumo squats, and end with abdominal work lying on the ground. It's a deep and challenging one, make sure you are warm for it!
Spotify List: https://open.spotify.com/playlist/6jFHfMwjvDPu33K5IXpfEg

This class has a lot in it and may move quickly for some folks in the beginning, but ends slowly and deeply. Great if you have energy you're trying to calm! Requests for this class were calves, hips and thighs, front and back of the shoulder and upper traps. Trust - it's a great class.

Spotify List: https://open.spotify.com/playlist/7ooiUG15ChguLIdj7IwWxr?si=a0561d3028724b4b

Spotify List: https://open.spotify.com/playlist/3qv8mVa2psnWKefor2u1F7?si=4a7a03c61d484e3a&nd=1

Spotify List: https://open.spotify.com/playlist/0ukPgGaECoF9H7WIjvOzxV?si=53448d7d466946bb

Spotify List: https://open.spotify.com/playlist/6repKSS5RiB3yKcZEAKkI1?si=70961180e9cf42cb

Spotify List: https://open.spotify.com/playlist/2MVYHTdZqleuR6przPNQzs?si=47345fc5065e4feb

Requests for this class were feet, calves, lower back, top of shoulders/neck and head.

Spotify List: https://open.spotify.com/playlist/0Be8LoLBzZtPqGMaSejf7f

Spotify List: https://open.spotify.com/playlist/6jFHfMwjvDPu33K5IXpfEg

Spotify List: https://open.spotify.com/playlist/3S0iM3dvZ66mDI13RkWU4j?si=72F7SdD2RH2eEYM9HK1Vhw

Spotify List: https://open.spotify.com/playlist/0CjGa4IVB8A8tVmszYuMMs?si=6f0c9afb99d54ec4

Lots of intense thigh work in this class coupled with light weights. On to the floor for all fours and then some super fun ab work!
Spotify List: https://open.spotify.com/playlist/0Be8LoLBzZtPqGMaSejf7f

Requests for this class were shoulders, quads and hips!

A long and dynamic thigh + weight set in class today! Bridge and all-fours glutework, and we are lying flat on the roller for abdominal work.

Spotify List: https://open.spotify.com/playlist/1YuVmB8nTUtAlGBXV8CnYF

Spotify List: https://open.spotify.com/playlist/1YuVmB8nTUtAlGBXV8CnYF

Hayley Ebersole is the Founder of the Body-Mind Freedom Membership. As an ancestral folk medicine keeper she synergizes yoga, personal training and coaching with ritual to support soulful women to transform stress, overwhelm or injury into reconnection with their primal body and their purpose. Fr...

Hayley Ebersole is the Founder of the Body-Mind Freedom Membership. As an ancestral folk medicine keeper she synergizes yoga, personal training and coaching with ritual to support soulful women to transform stress, overwhelm or injury into reconnection with their primal body and their purpose. Fr...

Hayley Ebersole is the Founder of the Body-Mind Freedom Membership. As an ancestral folk medicine keeper she synergizes yoga, personal training and coaching with ritual to support soulful women to transform stress, overwhelm or injury into reconnection with their primal body and their purpose. Fr...

Hayley Ebersole is the Founder of the Body-Mind Freedom Membership. As an ancestral folk medicine keeper she synergizes yoga, personal training and coaching with ritual to support soulful women to transform stress, overwhelm or injury into reconnection with their primal body and their purpose. Fr...

Requests in this class were hips, lower back, ankles and shoulders. Enjoy!

**Feeling a bit disorganized or clunky your first few classes is NORMAL. This way of moving is a practice that improves over time and becomes more rewarding the more comfortable you get with the movement. Give yourself s...

A lot of this class is done on the floor, so make sure you have some knee padding or softness underneath you. Have light weights and get ready for a quick arm and shoulder strengthener!

This class is a deep scrub with the tennis/pinky balls. We'll scrub the feet, calves, glutes, back and psoas all with the balls. Best to do this class when nice and warm and ready for some deeo work.

Spotify List: https://open.spotify.com/playlist/6HJ8cn2I2zIaGyKZtvFHgN

This class will make your hamstrings sore in the best way! Get some deep thighwork and smart abs, too.

Spotify List: https://open.spotify.com/playlist/6HJ8cn2I2zIaGyKZtvFHgN

This live class had like 12 people in it and they all wanted different things. So we did them all! Enjoy. <3

**The audio is off in this class but it does not affect the overall quality of the film/audio.

This class has some thigh and hip work using a wall! Weights are an afterthought in this class, just in case your shoulders are too tired for them anyway. ;) There is a 3 MINUTE PLANK, too! (woot)

Spotify List: https://open.spotify.com/playlist/44GyBIJO5xZBZgqqDRXxz8

Spotify List: https://open.spotify.com/playlist/44GyBIJO5xZBZgqqDRXxz8

This class is perfect for sleepy, lazy days. We will keep to as little effort as possible while rolling the hips, thighs, calves, shoulders, belly and low back.

Big hip work here with lunges and all-fours glute work. Abdominal work is where the we use our weights. It's gentle and subtle with big gains!

Spotify List: https://open.spotify.com/playlist/5PW5uafMSxFa7fOcVai9uF

Spotify List: https://open.spotify.com/playlist/5PW5uafMSxFa7fOcVai9uF

Often associated with shoulder issues and/or torso tension.

Spotify List: https://open.spotify.com/playlist/3NIkNPTTOvY7QF9RPlQFZ1

This class is dynamic with plenty of weightwork while pulsing in sumo squats and second position. We move to the floor for diamond and inner thigh work and finish up lying flat on the roller for deep abdominal work.

Spotify List: https://open.spotify.com/playlist/3NIkNPTTOvY7QF9RPlQFZ1

This class gets deep into the hips and glutes. I encourage you to pause the recording when you need more time in an area as the balls take more time to absorb into the tissues than the roller does.

The abdominal work in this class is pretty intensive and not recommended for pregnant bodies!

Spotify List: https://open.spotify.com/playlist/6HJ8cn2I2zIaGyKZtvFHgN

Spotify List: https://open.spotify.com/playlist/6HJ8cn2I2zIaGyKZtvFHgN

There is no warmup in this class - it just goes straight into ab work. Feel free to stay for the rolldown at the end!

Spotify List: https://open.spotify.com/playlist/6HJ8cn2I2zIaGyKZtvFHgN

Requests in this live class were calves and peronial muscles, lower back and hips.

This class takes a deep dive into dismantling the hamstring tension that pulls on our backs and knees. We also travel up the back and help the ribcage achieve relief and mobility. Ends with jaw and head.

These 26 minutes are full of stretches, big movements and also some classic barre thigh work.

Spotify List: https://open.spotify.com/playlist/20ew4krdU6G6G1nPqvqxK7

This class has a lot of big movement in the beginning to open us up, some classic barre thigh-work with a chair and the seated pretzel for glutes!

Spotify List: https://open.spotify.com/playlist/20ew4krdU6G6G1nPqvqxK7

This class starts with abdominal and core work, moves to second position and lunges holding light weights, and finishes with prone glutework over the soft roller! (pictured)

Spotify List: https://open.spotify.com/playlist/3Wy5Zrwfafb2hIzs9PBbNY

Spotify List: https://open.spotify.com/playlist/3Wy5Zrwfafb2hIzs9PBbNY

Spotify List: https://open.spotify.com/playlist/3WddPDKAjsiJ5Mh2RH1TqI

This class digs deep into the hamstrings, IT bands, lower legs, lower back, chest and upper shoulders. It's a solid full-body experience.

This class has lots of cardio and arm work in the beginning, followed by some deep hip and glute strengtheners while standing. Abs are basic. :)

Spotify List: https://open.spotify.com/playlist/3WddPDKAjsiJ5Mh2RH1TqI

Spotify List: https://open.spotify.com/playlist/6jFHfMwjvDPu33K5IXpfEg

A traditional "thighwork" set with square lunges, crescent lunges and second position will really get that barre burn in the thighs. Then the seated pretzel sitting on the roller for a deeper glute and hip engagement!

Spotify List: https://open.spotify.com/playlist/20ew4krdU6G6G1nPqvqxK7

This quick movement sesh provides some nice mobility for lower back and shoulders, as well as deep engagement of the obliques and thighs.

Spotify List: https://open.spotify.com/playlist/20ew4krdU6G6G1nPqvqxK7

Requests for this class were hip and thigh openers, calves and ankles, as well as upper shoulders. All the usual suspects!

We are stretching and strengthening the hips a ton in this class (great for sitting bodies) and then we stand on the roller for Glute work. Calves and glutes get super strong this way! We then drop down into some nice, deep ab work that will get you feeling the burn.

Spotify List: https://open.s...

Spotify List: https://open.spotify.com/playlist/5LC2DCTNtKMfTVn7Bxc7FL?si=2ab01cccbc1b4cb9

Spotify List: https://open.spotify.com/playlist/0J6mrfdbdtP9VXZ7TCBxle?si=639f93cc5c08446d

This class is fun and different! As pictured, glute work is in bridge with weights and a ball, thigh work is holding onto a chair and there is some good abdominal work throughout.

Spotify List: https://open.spotify.com/playlist/0J6mrfdbdtP9VXZ7TCBxle?si=380c51fba8d04a69

Issues this class was experiencing include knee pain, shoulder stiffness and pain, calf tightness.

Spotify List: https://open.spotify.com/playlist/1FT91oem9SQsx9brMrSC2F

Deep glute and hamstring work in all-fours in this class, sneaky abdominal set! This class works on the deepest layers of functional muscle.

Spotify List: https://open.spotify.com/playlist/1FT91oem9SQsx9brMrSC2F

This class asks a lot of the hips! We've got plenty of cardio, balance and abdominal work.

Spotify Playlist: https://open.spotify.com/playlist/2T54Ys2HdeMnPT6GYhg4yg

This class starts with plenty of planking, goes into lunges, balance and shoulder work, drops down to all fours for glutework and ends with rolling planks!

Spotify List: https://open.spotify.com/playlist/1SJ6q9EKuoOwoVIUFuoLfi

Spotify List: https://open.spotify.com/playlist/1SJ6q9EKuoOwoVIUFuoLfi

This class takes two pinky balls up the back for some intensity!

You'll need two tennis balls and your favorite roller for this one!

This is a fun, quick class that will get you feeling open, strong and sweaty.

Spotify List: https://open.spotify.com/playlist/3e6HlBMZZvAPQ9TzNIeHUt

The first 33 minutes of this class are leg and balance intensive, the hips and shoulders come with the entire length class.

Spotify List: https://open.spotify.com/playlist/0J6mrfdbdtP9VXZ7TCBxle

This technique is to release the iliopsoas muscle. Try it if you're experiencing hip flexor tension or lower back pain.

All you'll need is your favorite roller for this relaxing, full body rubdown.

This class has a ton of dynamic movement in the first 23 minutes, and focuses in on the glutes, hips and abdominals after that point.

Requests for this class were basically everything in the body, so it's a great comprehensive class with some deeper digs into the calves and glutes!

This is a great full-body workout!

Spotify List: https://open.spotify.com/playlist/6nKKePhrFysLv2maYBrQL2

This class takes two tennis balls up the whole length of the back, but also opens the chest and combs through big lower body muscles ike the quads, glutes and lower back.

**Feeling a bit disorganized or clunky your first few classes is NORMAL. This way of moving is a practice that improves over ...

This class has kneeling, lunges, bridgework and lots of shoulder work (so much that I dropped my weights mid-shoulder work!)

Spotify List: https://open.spotify.com/track/3scH3LfC2eyoX4zd5sp759?si=FUK45pbuQhGrFrWHVthHzQ

This ball uses a roller and two tennis balls or something similar. It's a wonderful full body session! Enjoy.