SLATE WORKOUT TEMPLATES.
Enjoy SLATE WORKOUT TEMPLATES which are silent, “personalized”, video workouts edited for those:
Looking to utilize specific equipment (i.e. bodyweight, bands, dumbbells, kettlebells, gliders etc.)
Focusing on specific workout goals (stability, fundamentals, strength, cardio, core, pre/post-natal exercise etc.)
Searching for options to optimize your life + performance (knee-friendly, no/low impact, low-back pain, wrist pain etc.)
Who want to meet-up and host their own virtual workouts with a friend via a video call. Hello workout meet-ups!
Sample our SLATE TEMPLATES below! More to come soon!
IMPROVE & MAINTAIN. warm-up templates to care for your body and boost your strength
| SELF CARE | LENGTH | COMPLEXITY | EQUIPMENT | PURPOSE & EXERCISES |
|---|---|---|---|---|
| SHOULDERS #1 | 4 min | Simple | DB (light-medium) | PURPOSE. increase range of motion and stability in the shoulder EXERCISES. pass overs, halos, shoulder controlled articular rotations aka “shoulders around the world” |
| SHOULDERS #2 | 4min | Simple | DB (light-medium) optional band | PURPOSE. rotator cuff mobility and strengthening EXERCISES. nerve walk out R/L aka “talk to the hand”, external rotator cuff strengthener, weighted passes (behind the back) |
| UPPER BACK #1 | 5 min | Simple | optional band | PURPOSE. target any stiffness in the upper back/neck + optimize movements in the transverse plane EXERCISES. hands behind the back stretch, downward dog to pedal, rotational banded fly R/L |
| UPPER BACK #2 | 5 min | Simple | body weight | PURPOSE. increase chest mobility and help build stability in the shoulders EXERCISES. dynamic open book, quadruped chest circles, plank taps |
| LOW BODY #1 | 6 min | Moderate | body weight | PURPOSE. lengthen the calf/hamstrings/hip complex + add stability to your abductors EXERCISES. calf stretch, runners lunge thoracic reach, abductor controlled articular rotation (CARS) |
| LOW BODY #2 | 5 min | Simple | body weight | PURPOSE. improve your internal/external rotation of your hip (great for low squats and lunges) EXERCISES. hip flexor stretch R/L, 90/90 switches, 90/90 to side saddle controlled articular rotation (CARS) |
| LOW BODY #3 | 6 min | Simple | body weight | PURPOSE. release tight hip flexors and reactivate our core and glutes EXERCISES. pigeon stretch or 90/90 hip flexor stretch R/L, side plank R/L, quadruped CARS |
| LOW BODY #4 | 6 min | Simple | loop band optional medium weight | PURPOSE. strengthen our glute medius to stabilize the low back and any knee problems EXERCISES. bandwalking, diagonal band taps, single leg deadlift |
MOBILITY & STABILITY. workout templates to keep you
agile, optimized & well balanced
| WELL BALANCED | LENGTH | COMPLEXITY | EQUIPMENT | EXERCISES |
|---|---|---|---|---|
| CORE #1 | 32 min | Simple | Flat band (Light + Medium) | WARM UP. adductor rocking, clams R/L, calf walks SET 1. banded woodchop R/L, banded suitcase deadlift, body weight windmill R/L (x2) SET 2. plank tap, bridge, single leg drops (x3) COOL DOWN. downward dog, hip flexor stretch R/L, hands behind the back [Great for those with: Low Back Pain] |
| GLUTES & CORE #1 | 25 min | Simple | Flat band (Light) Loop Band (Medium) | WARM UP. knee hug R/L, bridges, clams R/L SET 1. band walking, push ups (x3). you can keep your band on the entire time SET 2. pallof press R/L, single leg deadlift R/L (x2) COOL DOWN. calf stretch R/L, hands behind the back R/L [Great for those with: Low Back Pain, Knee Pain] |
| MOBILITY & STABILITY #1 | 31 min | Simple | DB/KB | WARM UP. leg swings, thoracic rainbows, calf walks SET 1. figure 4 squat R/L, kickstand deadlift with asymmetric fly R/L (x3) SET 2. plank rows alternating, knee to balance woodchop R/L (x3) COOL DOWN. hip flexor stretch, kneeling calf stretch R/L, hands behind the back R/L |
STRENGTH. workout templates to
keep you strong for life
| STRONG FOR LIFE | LENGTH | COMPLEXITY | EQUIPMENT | EXERCISES |
|---|---|---|---|---|
| CORE #1 | 34 min | Moderate | DB/KB | WARM UP. shoulders around the world, inchworm, swimmers, plank to side plank SET 1. squat knee up, windmill R/L, plank row (x3) SET 2. sit up with weight overhead, mountain climbers, ab scissor feet (x3) COOL DOWN. knee to chest/thoracic twist R/L, hip flexor stretch R/L, hands behind the back |
| FULL BODY #1 | 32 min | Moderate | DB/KB | WARM UP. arm circles, squat, hinge, lateral lunge, frankensteins SET 1. squat knee-up, jack to press, kickstand deadlift row R/L (x3) SET 2. push-ups/chest press, leg drops w/ weight overhead (x3) COOL DOWN. knee to chest/thoracic twist R/L, downward dog, tricep stretch |
CARDIO. workout templates to
get you heart strong
| HEART STRONG | LENGTH | COMPLEXITY | EQUIPMENT | EXERCISES |
|---|---|---|---|---|
| GLUTES & CORE #1 | 29 min | Moderate | DB/KB | WARM UP. arm circles, squat, hinge, lateral lunge, frankensteins SET 1. squat cleans, swings/deadlifts, 3x3 beast crawls (x3) SET 2. woodchop R/L, plank taps (x3) COOL DOWN. hip flexor stretch standing, quad stretch, triceps stretch |
| FULL BODY #1 | 33 min | Moderate | Body weight | WARM UP. jumping jacks, inchworm down & up, speed skaters, calf walk, squat jumps SET 1. scissor feet, squat knee up, plank jacks, speed skaters (x3) SET 2. burpees, drop push ups, bicycles (x3) COOL DOWN. downward dog, hip flexor stretch R/L, hands behind back |
MUSIC PLAYLISTS.
Curated MUSIC PLAYLISTS for you to Jam to during your workouts. Grouped by vibes and length. Enjoy!