Between a Block & a Hard Place

This class begins with a deceptively simple warm-up using a dowel and yoga block, designed to calibrate how the body receives vibration before intensity is introduced. Working at a lower-than-usual frequency—within the strength/flexibility range—the setup allows the muscles to fully release between each contraction generated by the plate. The dowel provides external reference and resistance for scapular organization and spinal alignment, while the block anchors the ankles, thighs, or pelvis to clarify force transmission and deepen proprioceptive feedback. Breath, vibration, and structural support work together to mobilize joints, soften unnecessary holding patterns, and establish a clear internal sense of load.

From there, the class transitions into a trapeze and stall bar configuration, shifting the relationship to vibration from direct and vertical to dynamic and modulated. The trapeze is used to facilitate slow, fluid movements that gently pulse the body on and off the primary vibration line extending up from the plate. This suspended support allows for spinal articulation, pelvic exploration, and hip work—particularly through the piriformis and deep rotators—without collapsing into habitual patterns. By changing angles, distances, and points of contact, the nervous system is invited to explore variability while maintaining continuity through the spine and shoulder girdle.

As the class progresses, vibration levels increase and asymmetry is introduced to challenge coordination, stability, and force management. Hanging work evolves into diagonal planks, rotational spirals, and oblique-driven spinal movement, integrating scapular mechanics with pelvic control. The final section shifts decisively into strength, layering external load through Jefferson curls, goblet squats, and supported push variations. These movements consolidate the earlier mobility work, translating improved articulation and awareness into grounded, functional power.

The result is a full-spectrum session that moves from sensory calibration to structural organization and finally into integrated strength—using props not as accessories, but as precision tools to refine how vibration, load, and movement travel through the body.