MECMovement

12/11/2025

MID WEEK BARRE BLAST 💥

Two hands on the barre, one focus: balance through control 🎯

This sequence with the ball takes you through layers of strength, mobility, and coordination —> from grounding to elevation.
Each move challenges the glutes, core, and stabilizers, teaching your body to find grace in transitions.

Sequence Breakdown:
💥Heel press on the ball — awakening foot-to-core connection and lower leg stability.
💥Knee drive → squat → reverse lunge — full-body coordination, glute & quad power.
💥Ball roll (top foot to shin) — lengthening through the hamstrings, control in the toes and ankles.
💥Glute press + leg extension — deep posterior chain engagement.
💥Pulse & lift with heel raised — firing calves, quads, and inner thighs.
💥Lean into the barre — extended leg lifts + knee bends for sculpting the glutes and stabilizing muscles.

Each transition teaches awareness — strength through stillness, and fluidity through fire.

11/11/2025

11/11 ~ a mirror of creation.

Meditate.
Your thoughts are energy.
Your body is a vessel of light.

Today, the veil is thin ~ what you focus on expands.

Take a moment to pause, breathe, and move with intention.

Place your hands on your heart, close your eyes, and whisper:
‘I am aligned. I am guided. I am open to receive.’

Move your spine, open your chest, release old energy.
May the 11:11 portal aligns you your highest self.

#1111

05/11/2025

SUNNY 7:30 AM BARRE —> fiery sunrise, fiery legs 🔥

A section of today’s flow was with the ball on the barre, awakening the lower body and finding balance through strength and control.

We explored:

• Plie vs. Squat —> same family, different story.
 – Plie: turned out from the hips or parallel, sculpting inner thighs, glutes, and calves, is the lowering of the body like an elevator while bending the knees forward.
 – Squat: parallel stance, targeting quads, glutes, and hamstrings.

• Heels lifted & lowered —> firing up the calves and ankles, building balance and control.

• Ball squeezes —> deep activation of the inner thighs and pelvic floor, connecting the core and lower body.

• One hand, then no hands on the barre —> training stability, coordination, and focus.

Each pulse, squeeze, and lift grounded us deeper. Strength meeting sunrise energy, what a bliss! ✨

28/10/2025

BARRE SEQUENCE ~ glutes, hamstrings & hip activation ✨

This barre sequence perfectly flows through strength and softness. We awaken the glutes, hamstrings, and hips while inviting balance, presence, and grace with controlled and precise movements.

Each pulse, each lift, each moment of stillness becomes a conversation between body and breath.
A reminder that discipline and fluidity can coexist beautifully.

🩰Flow: Barre with the ball, block and ankle-weights
🫀Focus: Glute & Hamstrings Activation | Hip Opener | Core Balance

Save for your next mindful movement practice ♡strassen

03/10/2025

25/09/2025

Strength in the body, stillness in the mind… the sunset teaches both.

Flowing with the sunset magic at Villa Lolla ✨