Still challenging, low-impact movements can also reduce the risk of injury while providing an effective workout to support long-term fitness.

Squat Heel Lift

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs hip-width apart and arms by your side.
2. Sit back into your heels and bend the knees while keeping the knees, chest and head forward.
3. Stand up and reach your arms overhead as you lift your heels off the ground.
4. Keep your core engaged and your back straight.
5. Lower the heels and sit back into a squat.

High intensity: Jump off the ground as you reach your arms overhead. Be sure to land into your heels.

Alternating Knee Lift

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs hip-width apart. Keep your core engaged and back straight with your arms by your side.
2. Lift one knee towards your chest as you slide your hands up and open your elbows out to the side.
3. Stop your elbows at shoulder height.
4. Lower the arms to your side and knee to standing.
5. Repeat with the other knee.

High intensity: Add a bounce as you bring the knee in towards your chest.

Alternating Hamstring Curl

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs wider than hip-width apart. Reach your arms in front of you at shoulder height.
2. Sit into your heels and bend your knees, keeping your core engaged and head and chest forward.
3. Rise to standing as you curl one leg back and pull the elbows behind you.
4. Lower the leg and repeat on the other side.

High intensity: Jump off the foot on the floor as you curl the other leg. •

Lateral-Step Cross Tap

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

1. Stand with your legs slightly wider than hip-width apart. Keep your core engaged and the back straight.
2. Hold your arms out to the side at shoulder height.
3. Cross one leg behind the other, bend the knees and tap the hand to the front foot (ie: cross back with the left leg and tap the right hand to the right foot).
4. Stand up and repeat on the other side.

High intensity: Jump the leg to the side as the other leg crosses back.

Tap Backs

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

• Stand with the legs shoulder-width apart and arms by your side.
• Keep the core engaged and the back straight.
• Step back with one leg as the arms reach overhead.
• Step together and lower the arms.
• Repeat the step back with the other leg.

High intensity: Once you tap back, push off with the ball of that foot and add a little hop off the ground.

Side Tap Pull Down

30 secs x 6 rounds
Optional: Alternate with the other exercises provided

• Stand with your legs shoulder width apart keeping the core engaged and back straight.
• Reach your arms overhead.
• Tap one leg to the side and pull the arm on the same side down and bend your elbow.
• Step back together and reach the arm up.
• Repeat on the other side with leg and arm.

High intensity: Once you tap the leg to the side, push off on the ball of the foot adding a bit of a jump. 

Photography: Jana Miko Photography

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

Superset A:

Pull then Push – alternate sets between movements 1 and 2

1 – Bent-Over Dumbbell Row

3 sets, 8-12 reps

Stand in a strong hip hinge with a flat back and dumbbells hanging under shoulders. Pull elbows toward your hips, pause, then lower with control. Keep ribs down and neck long.

A – Start in a hinge, arms straight, spine neutral
B – Top of the row with elbows close and shoulder blades squeezed

2 – Lying Dumbbell Chest Fly

3 sets, 10-15 reps
Lie on your back, feet planted. Press dumbbells over chest with a soft elbow bend. Open arms wide until you feel a stretch across the chest, then bring bells together over mid chest.

A – Start with bells over chest, slight elbow bend
B – Wide open stretch, wrists over elbows, then back to the top

Superset B:

Upper- and Lower-Tri Set – alternate sets between movements 3 and 4

3 – Single-Arm Dumbbell Row

3 sets, 8-12 reps
Brace one hand on a bench or thigh. Keep a long spine and pull the bell toward your hip. Pause, then lower. Switch sides.

A – Long spine, bell hanging straight
B – Elbow past ribs, shoulder blade pulled back

4 – Push Up to Renegade Row

3 sets, 6-10 push ups, 6-10 rows each side
In a strong plank with hands on dumbbells, perform one push up. At the top, row the right bell, set it down, row the left bell. Keep hips level.

A – Plank start, straight line head to heels
B – Top of the row, elbow high, hips square

Photography: Barry Calhoun Photography

Clothing Courtesy: Nike

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Read This Story in Our 2025 Fall Fitness Issue

IMPACT Magazine’s Fall Fitness Issue 2025 featuring the The Fitness Guy, Pete Estabrooks, telling all with his shockingly candid new memoir revealing a story you never expected, as well as former pro soccer player Simon Keith and Paralympian Erica Scarff. Find your ultimate guide to cross-training for runners, no jump cardio and superset workouts along with the best trail running shoes in our 2025 Trail Running Shoe Review, and so much more!

This is good news for anyone with existing injuries or joint pain, because resistance bands may allow you to continue working out and performing exercises that you’re unable to do with traditional weights like dumbbells.

In addition, the constant tension from bands adds an element of required stabilization from your body to maintain form during many exercises. This added challenge often engages your core for balance and control. The need to keep them from snapping back into place means greater stimulation and strength through the muscle’s full range of motion, and the pull of the bands reduces your ability to cheat by using momentum.

Here are five exercises to keep you in shape while on the go!

Squats with Bench
12-20 reps

I love working squats with a bench or chair. It helps with squat technique by having a platform to aim for. Adding a band gives us the resistance to challenge the glutes, quadriceps and hamstrings.

1. Sit on a bench and place the band securely under each foot and hold ends of the band at each shoulder.
2. Now stand up, keeping band secured under feet and shoulders.
3. Repeat sitting and standing for 12-20 reps.

Seated Rows
24 reps per side

Rows are highly effective for targeting and building strength in the back and biceps.

1. Sit upright on a bench with your right leg straight and your left leg bent, foot flat on the ground.
2. Loop the band securely around your right foot and hold the ends of the band in each hand.
3. Squeeze your shoulder blades together as you pull your hand toward the side of your waist.
4. Pause, then extend your arms to return to the start. Repeat 24 times, then switch sides.

Overhead Triceps Extensions
12-24 reps

We all know that great looking arms depend on triceps being strong. The latest research favours overhead triceps extensions as one of the best exercises to target these muscles.

1. Place your foot on one end of the resistance band to secure in place.
2. With both hands grab the other end of the resistance band and extend band overhead.
3. Keep both arms close to your ears as you bend your elbows behind your head.
4. Slowly extend band up over head and squeeze triceps and pause.
5. Repeat.

Resistance Band Pull-Aparts
12-20 reps

The band pull-apart is an excellent exercise for strengthening the shoulders and upper back, which helps improve and maintain better posture. Pull-aparts are particularly effective for strengthening the muscles of the upper back including the trapezius, rhomboids, and rear deltoids, while also improving shoulder stability and scapular (shoulder blade) control. This exercise can be done either seated or standing.

1. Grab your band in the centre with hands about 12”-16” apart at shoulder height.
2. Keep shoulders in neutral position as you pull the bands apart squeezing shoulder blades.
3. Pause once hands are fully extended at your side.
4. Repeat.

Ab Tucks with Bands
12-20 reps

Ab tucks, also known as knee tucks, are an effective exercise for strengthening the abdominal muscles, improving core stability, and enhancing flexibility in the hips and lower back.

1. Sit on a bench or floor and centre band with both hands under both feet.
2. Keeping knees bent, lift both feet off the floor into boat pose.
3. Extend both legs together, pause and return to start position.
4. Repeat.

Photography: Fred Luchetti

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

While I can’t help you get more sleep or eat better, I can share one of my favourite go-to workouts that keeps me active during even the busiest weeks. This 4×4 workout (four exercises in four-minute rounds) takes just 24 minutes and boosts both strength and endurance, giving you more energy to tackle your day.

Your kids are a priority, but don’t forget to prioritize your health so you can be at your best self for them.

How it Works
Perform each exercise for 4 minutes, resting for 2 minutes between.

Single Leg Step-Up
4 minutes (switch legs every 10 reps), rest 2 minutes

Place one foot on top of a box or bench. Keep the weight centred on your midfoot and allow your chest and knee to tilt forward. Using the leg on the box, drive your body up and forward, maintaining midfoot pressure. Control the movement as you return to the starting position. Hold a dumbbell in the opposite hand.

Copenhagen Side Dip
4 minutes (switch legs every 10 reps), rest 2 minutes

Start in a side-plank position with your top leg placed on a bench. Lower your bottom hip toward the ground, then press down into the bench with your top leg to lift your hip back to the starting position.

Dumbbell Swing Press
4 minutes, rest 2 minutes

Unlock and bend your hips and knees while swinging both dumbbells behind you. Swing the dumbbells up to shoulder height, then press them overhead, maintaining a neutral spine throughout the movement.

Eccentric Inverted Row
4 minutes (slow on the way down), rest 2 minutes

Walk your feet forward and lean back, keeping your body in a straight line. Pull your chest toward the handles, squeezing your shoulder blades together throughout. Lower yourself as slowly as possible to the starting position.

Photography: Kirsten Buyer Photography

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Read This Story in Our 2025 Summer Outdoor Travel Issue
IMPACT Magazine Summer Outdoor Travel Issue 2025 featuring Shanda Hill, a Canadian Ultra Triathlete who is redefining the sport. Run on some epic trails in our own backyard or join a run club. Eat your way for Mental Clarity, fueling while travelling, seasonal eating and some kitchen must haves. Become strong and fit in only 20 minutes a day, and enjoy some tasty drinks guilt free and so much more.

But before you lace up those high-performance runners and hit the pavement, it’s essential to focus on the powerhouse of your stride—your core. A strong, stable core is the key to maintaining efficiency, power, and endurance with every step. Let’s dive into why it deserves as much attention as your training miles.

What is the difference between a strong core vs. a weak core for runners? A strong core is the foundation of efficient running, stabilizing your torso, supporting your upper body and pelvis, and enhancing balance and control with every stride. It helps maintain proper posture, reduces unnecessary movement, and improves overall running efficiency.

THREAD THE NEEDLE
Challenge means change!

1 minute on each side

This is an active form of the side plank. It strengthens the obliques and with the rotation it makes it more stimulating and dynamic. It also shows great core control throughout the movement.

1. Take a side-plank pose with one hand or elbow on the ground, the other one extended towards the ceiling.
2. The spine is neutral, and one leg is in front of the other. Pull the extended arm down and through the hole under your body, rotating the hips but keeping the torso straight, then return to the starting position.

REVERSE LUNG CHOPS
If it’s burning, then it’s building!

2 – 3 sets, 10 reps on each side

You can do this movement with or without a weight. The reverse lunge improves balance and stability. It helps with hip mobility and flexibility. In addition to the goal of strengthening your core you are also strengthening your glutes and hamstrings which you use when running.

1. Plant your left foot on the ground and step your right foot back into a deep lunge.
2. As you step back bring your arms across your body from shoulder height to hip height.
3. The chest remains square.
4. Keep your core engaged and repeat the step back and forwards with the weight moving diagonally across your body It is important to be twisting with control, bringing your torso back to centre in between twists.

FLUTTER KICKS
Squeeze tight! Flutter hard! Victory!

Interval training style: Hold the flutter kick for 30 seconds with a 15 second recovery x 4 sets. This totals 2 minutes of activated core work.
Runners often have tight and weak hips, and flutter kicks are a great way to activate the hip flexors. While many core exercises involve crunching or twisting, flutter kicks challenge you to stay as flat as a board instead. This movement primarily targets and strengthens the lower-back and lower-abdominal muscles.

1. Lie on your back with your arms by your sides and your legs extended straight out in front of you.
2. While keeping a flat back on the mat lift your legs to hover over the floor with shoulders off the mat to maintain a hollow hold.
3. Alternate between lifting your left foot and right foot in a small kicking motion.
4. It is essential to keep your core tight and back flat to the ground.

CRUNCH + KNEE DRIVE
Every rep counts because you make it count!

2-3 sets, 10 reps per side

This effective exercise engages your abdominal muscles to lift the weight of both your arms and legs while also improving coordination.

1. Lie on your back with your legs extended horizontally.
2. Lift your upper body off the floor as you crunch forwards and reach your hands forward to tap the mat, as one knee comes between your arms and towards your nose.
3. As you reach your hands forward one knee drives towards your nose, while the other leg remains frozen straight.
4. Release the crunch as you extend the knee back to the straight leg and then repeat on the other side, crunching tight and pulling the opposite knee towards your nose.
5. It is a similar motion and concept to Mountain Climbers but from your back!

WINDSHIELD WIPER
One workout away from a better mood and a better run!

2-3 sets, 10 reps

This exercise targets the rectus abdominis and obliques, engages the hip flexors, and relies on glute support. To enhance your form and strengthen the mind-muscle connection, try adjusting the movement’s tempo, switching between straight legs and bent knees, and incorporating a brief hold at each endpoint.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your knees until your calves form a 90-degree angle with your hamstrings.
3. Rotate your hips and lower your legs to the side.
4. Pause and hover before touching the ground.
5. Repeat on the other side.

Photography by: Erich Saide

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Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.

So, how can we proactively prevent IT band syndrome? Here are four exercises designed to not only minimize the risk of IT band issues but also strengthen your hip and knee stabilizers, maintain IT band pliability, and refine your foot strike, ultimately making you a stronger, faster, and more resilient runner.

These four movements serve a dual purpose. They are a great training tool on their own for a strength or prehab session and are also great to add to your run warm-up. Do these on a track, sidewalk, closed road or any open space at a gym.

SKIPPING

Find a rhythm and perform for 100 metres (400 metres or 1 lap around the track for experienced runners)

Skipping is foundational to running. This warm-up movement teaches the body to relax and contract while gradually increasing impact. Try to land flat-footed, the ball of your foot striking milliseconds before the heel and aim to not make any noise. Allow the arms to swing loosely and relax your neck and jaw. Proper run mechanics are paramount to keeping your IT band happy.

CARIOCA

This exercise is about allowing your hips and spine to rotate more than they typically will while running. Unlocking the pelvis and spine allow for the natural movement of these segments to avoid restricting the IT band from gliding. Landing flat-footed again, cross over your front leg while keeping your belly button pointing forwards and then come back to neutral and cross over the same foot behind you on the next step, then back to neutral.

ISOMETRIC LATERAL KNEE PRESS

Hold for 10 seconds, relax and repeat 4 sets per side Activating the gluteus medius and lateral portion of the hips helps unlock the pelvis, “activate” musculature on the side of the hip and prepare the nervous system for running. This will allow the correct muscles to fire while allowing the IT band to glide. I’m using a foam roller here but so long as your knee is pushing against an immovable object, it can be in direct contact. Get into a semi-squat position, and create a tripod with the heel, big and little toe firmly planted into the ground.

LOADED HIP AIRPLANE

12-15 reps per side at a controlled pace Now we want to load up the spine and pelvis while the hip is rotating to strengthen and improve mobility. Holding any weighted object, start light, 10 lbs until you get the feel for this. It’s both a stretch and strengthening exercise. First load up the hip by fully rotating in a hinge with your hand towards the ground. Then rotate from the grounded hip to stack the top hip over it. It’s important you feel the stretch on the side of your hips (gluteus medius) initially to fully load the movement, then fully stack your hips to activate the muscles. Maintain a flat spine throughout. 

A Note on Bare Feet
To self-teach proper walk and run biomechanics, I’m a big believer in barefoot work. If you can, perform these movements in bare feet, socks or at the very least, a zero-drop, zero-cushion shoe. This trains the musculature of the foot how to absorb force at impact and provides direct feedback to the rest of your body on how to react naturally. Don’t try running in barefoot shoes before walking and doing these drills, then build up in 400-metre-jog + 400-metre-walk intervals. It’s ok to run races and volume work with cushioned shoes but don’t neglect strengthening and mechanics exercises!

Photography by Jack Mason

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Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.

The reality is that minor aggravations can still occur, but building stronger muscles and more resilient tissues significantly increases their tolerance to stress. Imagine this: if you can deadlift 200 pounds, lifting a 50-pound box in your garage becomes far less likely to result in a back tweak.

Recovering from a lower-back injury involves rebuilding the tolerance of your muscles and tissues to handle load and movement—ideally becoming even stronger than before the injury. This process includes retraining your nervous system to support and stabilize the injured area, even when some low-level pain is present.

Every tissue has a threshold of load and movement it can handle. Injuries typically occur when this threshold is exceeded. By progressively strengthening your back and surrounding musculature, you can increase that threshold, reducing the likelihood of future injury.

Romanian Deadlifts
3-4 sets, 8-10 reps
Rest 60-90 seconds between sets. Equipment: barbell or dumbbells. With progressive loading these will target the posterior chain, building strength and endurance in your hamstrings, glutes, and erectors. Work towards a goal of being able to do 0.75x to 1.5x bodyweight based on your training experience.

1. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs with palms facing you.
2. Take a breath in and brace your core and engage your lats.
3. With soft knees hinge at the hips, pushing your glutes back while lowering the weight toward the ground.
4. Maintain a neutral spine and keep the weight close to your legs throughout the movement.
5. Once your torso is near parallel or you feel a deep stretch in your hamstrings, squeeze your glutes and drive your hips forward to return to the starting position while exhaling your air.

Pro Tip: A critical component of building a strong and resilient back is mastering proper breathing mechanics and creating intra-abdominal pressure. Proper breathing and bracing stabilize your spine during heavy lifts, acting like an internal weight belt to protect your lower back. Learning to breathe diaphragmatically and engage your core while lifting ensures optimal support for your spine under load, reducing the risk of injury.

DOWNWARD ROTATIONAL CHOP
2-3 sets, 10 per side
Rest 30-60 seconds between sets. Equipment: cable or band with a high anchor point.
Training the transverse plane strengthens your obliques and improves functional stability of your spine through different positions. You don’t need to load this heavy, but ensure you have the intention of your core being the primary mover while staying in control through the movement.

1. Attach a resistance band or cable to a high anchor point.
2. In a split stance and slight forward lean, with outside leg forward, grab the handle with both hands.
3. Rotate your torso diagonally downward, pulling the handle across your body and over your outside leg. Keep hands in line with your sternum to ensure ribcage movement.
4. Engage your core throughout the movement and avoid twisting at the knees or hips.
5. Slowly return to the starting position and repeat for the desired reps before switching sides.

Pro Tip: The gorilla press targets the shoulders, arms, and upper body. It’s important to maintain proper form throughout the exercise. Keep your core engaged, chest upright, and avoid arching your back as you press the dumbbell overhead. Start with lighter weights to master the movement before progressing to heavier weights.

HIGH TO LOW HALF-KNEEL CABLE PULLS
2-3 sets, 10 -12 per side
Rest 30-60 seconds between sets. Equipment: cable or band with a high anchor point.
Strengthening the lower portion of your lats through vertical pulls not only improves upper-body pulling strength, but also enhances spinal stability. Having strong lats aid in supporting your spine during heavy lifts and daily activities.

1. Set a cable machine at a high anchor point, and with one hand grab the handle and set up in a half-kneel position facing the cable machine directly. The leg on the pulling side will be down.
2. With the working arm fully extended towards the anchor point, you should have a very slight lean forward to line up the cable, your arm, and body.
3. Brace your core and engage your legs while pulling the handle towards your body by driving your elbow down towards your hip. Think about engaging your lats by having your shoulder stay down away from your ear.
4. Slowly return to the starting position, maintaining control throughout the movement.

Pro Tip: End the pull once your elbow is in line with your spine, do not have your elbow get behind your spine as this disengages the lats, and rolls the shoulder forward. If you can do 12 with good form increase the weight until you can only do 10 with at most one rep left in the tank.

ZERCHER MARCH
2-3 sets, 10-15 marches per leg, or 30-60 seconds per leg
Rest 60 seconds between sets. Equipment: straight bar, barbell, or racked kettlebells (alternative).
These are excellent for developing core and back endurance while teaching proper bracing and spinal alignment under load. Increase load and/or duration over time. Use a barbell pad to allow for a more comfortable loading.

1. Start by placing a barbell in the crook of your elbows, keep forearms vertical and elbows just slightly ahead of your ribs.
2. Stand tall with your feet hip-width apart, bracing your core and having your shoulders, ribs, and hips in alignment.
3. Brace your core and raise one leg to 90 degrees at the hip in a controlled manner, focusing on maintaining an upright posture and steady breathing.
4. Keep your marches slow and deliberate and avoid leaning backward or forward during the carry.
5. Perform for a set number of marches, or time. You can stay in place or march forward.

Photography by Graham Mckerrell

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

This might not be exactly what Joseph Pilates had planned, but for those who are proponents of whatever gets people out enjoying fitness, this trend is working!

Aside from all the excitement, the Pilates reformer provides excellent strength training with a particular focus on form, breath control, body awareness and mindful movement. You could be dripping sweat with muscles shaking, but there is no impact, per say, and resistance is dictated solely by a few springs and your body weight. To execute exercises safely and correctly, attention to spinal alignment and core stability are paramount, so there is a steady challenge throughout. As such, people at all ages and fitness stages find the workouts full-bodied, beautifully balanced, and even rehabilitative.

For variations and modifications, you can add in smaller Pilates props (bands, magic rings, weighted balls, squishy balls) or larger apparatus add-ons like boxes or springboards. But for this workout we are going to stick with the reformer’s basics and replicate the exercise using gliders.

WARM-UP
On all fours, wag your tail, cat/cow (spine extension & flexion), press back into child’s pose. Find some intuitive movements to open things up and awaken the body before getting into these intense Pilates strengthening exercises.

LONG STRETCH
8-12 reps. rest 1 minute, complete up to 3 sets

On the Reformer: Kneel upright on the carriage with hands shoulder-width on the foot bar and feet against the shoulder rest with the toes tucked under, option to lift the knees. Keep a long line from shoulders through the pelvis to the knees. Inhale to push the carriage away by pressing into the foot bar moving from the shoulder joints. Exhale to return to the start position.

On the Gliders: Kneel and place one hand on each glider. Glide your hands forward and back allowing your torso to move with you. Most of us will need to stay on our knees for the mat version of this exercise.

Pro Tip: This exercise strengthens the abdominals isometrically and shoulder muscles by moving through various joints of the shoulder girdle.
Modifications: Stay on knees and/or reduce range-of-motion. Variations include tucking knees in, piking, or single leg options.

REFORMER PLANKS
Time interval of 1 minute, rest 1 minute, complete up to 3 sets

On the Reformer: Place your feet on the platform and forearms under shoulders on the carriage. Using the shoulder rests to stabilize, create a long plank line parallel to the ground, and draw your belly button into your spine. For added challenge, move the forearms forward and back through the shoulder joints, keeping the rest of the body still and stable.

On the Gliders: Place your feet on the gliders and forearms under shoulders on your mat for padding. Create a long plank line parallel to the ground and draw your belly button into your spine. For added challenge, slide the gliders back and forth a few inches, moving through the shoulder joints, keeping the rest of the body still and stable.

Pro Tip: As with all planks, this exercise isometrically works the abdominals (transversus abdominis, rectus abdominis, obliques)
as well as deltoids, triceps, traps, chest, biceps, rhomboids.

LUNGES
8 to 12 reps, rest 1 minute, complete up to 3 sets

On the Reformer: There are so many ways to lunge on the reformer! But let’s do the Scooter Lunge for this workout. Place your closest hand on the foot bar, other hand on your hip. Press the closest foot against the closest shoulder rest with the knee off the carriage and the other foot on the ground near the front of the reformer. Bend the front leg to 90 degrees, simultaneously pushing the carriage back with the back leg.

For the ‘scooter’ variation, keep the front knee bent, then bend (inhale) and straighten (exhale) the back leg to push the carriage back and forth.

On the Gliders: Place one foot on the glider. Bend the front leg to 90 degrees, simultaneously pushing the back leg into a lunge.
For the ‘scooter’ variation, keep the front knee bent, then bend (inhale) and straighten (exhale) the back leg to push the glider back and forth.

Pro Tip: All lunges are excellent at strengthening the major muscles groups on the legs and glutes. What’s particularly effective about this ‘scooter’ variation is how much it works the gluteus medius on the moving leg and how challenging the isometric hold is on the front supporting leg. Add in core stabilizing and overall balance and bam!

4 PELVIC LIFT (AKA Bridge) INTO LEG EXTENSIONS
8 to 12 reps, rest 1 minute, and complete up to 3 sets

On the Reformer: Lie supine on the reformer in a neutral pelvis position with knees bent and heels on the foot bar in line with the ASIS (hip bones), arms lengthened beside the torso. Exhale to draw in the abdominal muscles, imprinting, then lifting the lower back vertebra by vertebra off the carriage (spinal articulation). Exhale to straighten the legs keeping the hips up, inhale to bend the legs and return to the bridge position, repeat 3 times. Articulate the spine in the reverse order from the top of the spine, through the lumbar spine to the start position.

On the Gliders: Lie supine with your heels on each glider, in a neutral pelvis position with knees bent in line with the ASIS (hip bones), arms lengthened beside the torso. Exhale to draw in the abdominal muscles, imprinting, then lifting the lower back vertebra by vertebra off the ground (spinal articulation). Exhale to straighten the legs keeping the hips up, inhale to bend the legs and return to the bridge position, repeat 3 times. Articulate the spine in the reverse order from the top of the spine, through the lumbar spine to the start position.

Pro Tip: This upgraded ‘bridge variation’ is terrific for working the muscles of the posterior chain of the lower body: hamstring and glute groups collectively. The erectors and TVA are also engaged throughout to stabilize this challenging exercise.

COOL DOWN
In a supine position, stretch out your hamstrings (single straight legs), glute meds and piriformis (figure four) and hip flexors and quadriceps (mermaid stretch).

Photography by Gregory J Thomson

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Read This Story in Our 2025 Inspiration Issue
Plus, meet the 36 fitness instructors named Canada’s Top Fitness Instructors in this issue. We’ve also got delicious plant based recipes, how to meal prep for success, make meaningful resolutions, practical fitness hacks, healthy morning habits and so much more!

These are some of the exercises I include in my classes and do myself every week. The key is consistency. Slip some of these movements into your weekly body-movement regime three times a week and enjoy the rewards.

*Those with hip replacements, please connect with your medical care team on what hip movement patterns are best suited for you.

FROG POSE ROTATOR

3 sets, 10 reps per leg

1. Kneeling on a mat with engaged core, rest on your forearms with elbows under shoulders and widen your legs.
2. Rotate feet at ankles so the insides of both feet are facing downwards.
3. Alternating legs, gently rotate hip inward allowing the foot to leave the floor.

WINDSHIELD WIPERS

3 sets, 10 reps

1. Sit on the floor with your legs extended in front of you, hip-distance or wider. Bend your knees with your feet flat on the ground. Sit tall with arms behind for support, engaging your core, and keep your back straight.
2. Moving from the hips, let your knees fall to one side as far as comfortable.
3. Continue moving your legs side to side.

HIP FLEXOR STRENGTHENER

3 sets, 10 reps per leg

1. Loop band around the front of both feet, stand tall with core engaged and feet hip-distance apart so band has tension on it.
2. Keeping your hips stable and engaging core, lift knee in front of body while actively pressing down in the supporting leg.

ROUND THE WORLD

3 sets, 10 reps per leg

1. Stand tall with feet hip-distance apart, holding on to pole.
2. Lift knee in front of body and hold.
3. Keeping leg bent at knee, open leg out to the side.
4. At the hip, circle leg behind body so heel is lifted behind your glutes and then draw leg back in front of body to repeat.

Photography by Scott Harrald

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!

Prolonged sitting and mobility restrictions caused by compressive wear place undue stress and inflexibility in the thoracic area. Over time, this results in compromised posture and can lead to back and shoulder pain. Although thoracic limitations affect everyone, they pose unique challenges for those relying on chest binders, individuals with larger bodies, and those with heavier chests. Engaging in exercises to improve thoracic mobility is vital for alleviating discomfort and promoting overall spinal health, particularly with these populations.

Seated Thoracic Flexion and Extension
3 sets, 12 reps

This is an excellent exercise to counteract a forward-rounded posture presentation that results from excessive sitting at a desk and working on screens. It will also help to minimize the potential harm from wearing tight-fitting compression garments for extended periods of time by stretching the muscles that will allow better expansion of the rib cage.

1. Sit with a tall spine on a firm chair.
2. Raise your arms up to your sides to shoulder height and bend the elbows to 90 degrees.
3. Bring your chin to your chest and move into flexion of your mid back while simultaneously bringing the elbows together as in a chest fly. Find as much roundness through the spine as possible.
4. Slowly return to the starting position, pull the elbows back, squeeze the shoulder blades together while simultaneously extending the mid back and allow your head to gently tip back. Be careful not to overextend the neck

ITY Seated Shoulder Flexion
3 sets, 12 reps of each position

When the body is stuck in a kyphotic, rounded-shoulder posture, it reduces the ability to move the arms and shoulders without movement compensations. This can lead to pain and dysfunction of the neck and shoulder complex. This exercise will improve the function, strength and mobility of the muscles of the rotator cuff and improve the scapulohumeral rhythm.

1. Sit with a tall spine, arms hanging straight at your sides, holding a 1-5 lb. dumbbell in each hand.
2. With your palms facing you, raise your arms straight overhead, creating the shape of the letter I. Return the arms to the starting position in a slow and controlled motion.
3. With your palms facing your sides, raise the arms up to the sides to shoulder height, creating the shape of the letter T. Return to the starting position.
4. With your palms facing your thighs, raise your arms overhead in a position that creates the letter Y. Return to the starting position.
5. Repeating those 3 movements in sequence.

Wall-Supported Shoulder Glides
3 sets, 12 reps on each side

This exercise uses the wall to keep the shoulders in an optimal position with scapular retraction throughout the movement. It will increase upper-body stability, shoulder mobility, core strength and improve posture.

1. Stand tall with your back pressed flat against a wall.
2. Raise your arms up from your sides to shoulder height and bend the elbows to 90 degrees. Press the arms and back of the hands into the wall or as close to the wall as possible.
3. Slowly press the arms overhead, trying to maintain arm and back contact with the wall throughout the entire movement.
4. Return the arms to the starting position and repeat.

Torso Rotation with Side Bends
3 sets, 12 reps on each side

Torso rotation and lateral flexion are two thoracic-spine movements that are often overlooked in workouts and are not common in our day-to-day movements. This exercise can help to alleviate tightness and discomfort and will increase or restore spinal mobility after long periods of inactivity or wearing compression garments.

1. Sit on a chair with a tall spine, holding a broomstick or wooden dowel positioned on the shoulders behind the head.
2. Twist the spine about 15 degrees and tip the stick down towards the ground to your full available range of motion while keeping your bottom firmly planted on the chair. Return to the starting position.
3. Repeat this movement, increasing the twist by 15 degrees with each repetition, until you cannot twist any further.
4. Repeat in the other direction. 

Photography by Jonathan Deschenes

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Read This Story in Our 2024 Fall Fitness Issue
IMPACT Magazine Fall Fitness Issue 2024 featuring Canadian figure skating icon Elladj Baldé, Paralympic shot putter Greg Stewart, Indigenous rights trail running Anita Cardinal. Adventure travel with some amazing winter getaways, strengthen your back and hips, find the art of joyful movement, Inclusivity in the fitness industry and so much more!