This advanced recovery class guided by Emily offers a structured progression through three exercises designed to restore muscular balance, deep core control, and spinal mobility. It opens with Hamstring Activation, which combines bridging and passive release to address both strength and flexibility across the posterior chain.

The second exercise, Core Balance, refines proprioception, control, and standing leg stability while encouraging coordination between the core and lower limbs.

The class concludes with Advanced Spinal Articulation, providing a wave-like spinal sequence and psoas release to decompress the front body and rebalance after overload. Together, the exercises support postural recalibration and movement clarity after demanding sessions.