REFORMER
The Class: Our signature Pilates class is designed to push your muscles to fatigue and controlled failure. In just 45 minutes, you'll experience a full-body workout with a special focus on neutral and optimal alignment. This ensures that you properly engage your muscles, particularly your core and posterior chain. This class targets your entire body, emphasizing muscle groups that are often neglected but essential for a healthy and strong physique.
The Method: In this class, you'll work with varying spring loads to create different levels of tension, weight, and stability. Your instructor will guide you through slow, controlled movements, to ensure optimal muscle contraction across the entire range of motion. You'll learn to properly recruit your core muscles, enabling you to move efficiently and feel amazing.
The Reason: Your body functions as a continuous kinetic chain. At FlowCrops, we design our programs to address the whole body while maintaining a strong focus on alignment. Your glutes cannot perform at their best if your core isn't optimally engaged. Proper core engagement begins with a neutral spine and pelvis. By focusing on the entire body, we help you maximize your time in class, allowing you to return to your daily activities and pursue your passions without pain, injury, or reduced mobility. Whatever your goals, you'll achieve them with a strong and healthy body!
Locations: All studios
TreadX
The Class: In this dynamic cardio and strength training class, your time will be evenly split between the treadmill and the Pilates machine. The Endurance format divides your workout into two halves, with equal time spent at each station, while the Quarters format divides it into four segments, involving three transitions between equipment. This fast-paced class ensures that just when you reach your limit, it's time to switch stations. Our beat-driven treadmill intervals push you across your entire speed spectrum, accommodating both runners and walkers. The Pilates segment incorporates dumbbells and focuses on abdominal work, upper-body training, full-body compound movements, and glute activation.
The Method: On the treadmill, you'll be guided through various rates of perceived exertion, with intervals perfectly timed to music to motivate your effort. You have the control to decide your energy output at any given moment. The floor work is designed to complement your treadmill training, targeting movements and muscles that will make you stronger and more efficient during your runs.
The Reason: Our Pilates classes focus on functional fitness, preparing your body for real-life activities. TreadX combines cardio and strength training, showing that strength training enhances your speed and efficiency on the treadmill, regardless of your level or pace. This comprehensive approach ensures you achieve a balanced and effective workout, helping you reach your fitness goals.
Locations: Chapel Hill & Sojourn
Flow
The Class: Experience our unique rhythm-based yoga class where traditional vinyasa flow meets the beat of the music. This class transforms your yoga practice into a dance-like experience, synchronizing each movement with the rhythm, creating a harmonious blend of body and sound. You will flow through sequences that build strength, flexibility, and balance, using body weight movements to enhance your practice. We offer this class across three temperature settings: unheated, heated (80-85 degrees), and hot (approximately 90 degrees), catering to your comfort and preference. This class is suitable for all levels, providing a captivating and energizing workout that engages both your body and mind.
The Method: In this beat-driven yoga class, every pose and transition is synchronized with the music, guiding you through a seamless flow. The method emphasizes body weight movements, ensuring that you use your own strength and stability to move through the poses. The music's tempo and rhythm help to maintain a steady pace, making it easier to stay focused and present in each moment. This approach not only enhances your physical practice but also creates a meditative state, allowing you to connect more deeply with your breath and body.
The Reason: Movement to music is a powerful practice because it taps into our innate sense of rhythm and movement. It elevates the traditional vinyasa flow by adding a dynamic and engaging element, making the practice feel like a dance. This synchronization of movement and music enhances coordination, improves balance, and increases the joy and satisfaction of the practice. By incorporating body weight movements, this class strengthens your muscles, improves your flexibility, and builds a strong core, contributing to overall functional fitness. The rhythm-based approach helps you stay motivated and energized, ensuring that you leave the class feeling empowered and invigorated.
Locations: Durham & Sojourn
Mat Pilates
The Class: Step into our dynamic Mat Pilates class, where precision meets power, and every movement is intentional. This class blends classical and contemporary Pilates techniques with functional fitness, designed to challenge your core, enhance mobility, and strengthen your entire body. Using your body weight and small props, you'll work through a series of controlled, rhythmic movements that target every muscle group. Expect a challenging yet rewarding experience that builds both physical and mental endurance. This class is accessible to all levels, offering modifications to match your fitness journey.
The Method: Our Mat Pilates class is grounded in the principles of Pilates, emphasizing controlled, deliberate movements that enhance core strength and stability. Each sequence is carefully curated to flow seamlessly from one exercise to the next, ensuring a full-body workout that is both balanced and effective. The addition of props & light weights intensifies the experience, incorporating resistance and endurance training to help you build muscle. The rhythmic pacing of the class keeps you engaged, allowing you to connect with your body and breath on a deeper level.
The Reason: Pilates is renowned for its ability to strengthen the core, improve posture, and enhance overall body awareness. By integrating sculpting elements, this class takes those benefits to the next level, providing a comprehensive workout that targets all major muscle groups. Whether you're looking to enhance your Pilates practice or seeking a challenging workout, this class offers a transformative experience that leaves you feeling strong, centered, and empowered.
Locations: Durham, Sojourn, San Diego
Mat Strength
The Class: Step into Mat Strength, where the control of our Mat Pilates classes meets the athletic intensity of strength training. This rhythm-driven, total-body workout fuses the slow, deliberate burn of Pilates with powerful strength sequences designed to build muscle, endurance, and stability. Guided by a beat-driven playlist, every movement flows with purpose as you work through dynamic strength circuits using heavier weights and your own body weight. Expect deep core connection, full-body activation, challenging strength circuits that build endurance and demand full-body focus.
The Method: Mat Strength blends the foundational Pilates principles with progressive strength training to create a balanced and challenging workout. Each sequence is choreographed to the rhythm of the music, encouraging fluid transitions and sustained muscular engagement. Heavier weights and controlled tempo amplify the intensity, pushing muscles to fatigue while maintaining the precision, alignment, concentration and breath that Pilates is known for. This method emphasizes core stability, mobility, and functional strength, creating a workout that builds power without sacrificing control.
The Reason: Mat Strength is designed to amplify your Mat Pilates practice and experience by introducing greater resistance and endurance-based training. The result is a class that strengthens, sculpts, and challenges the body on a deeper level. By combining rhythmic movement, intentional pacing, and progressive strength work, this class improves muscular endurance, enhances coordination, and builds lasting strength. The result is greater strength, improved coordination, and a deeper connection to how your body moves.
Locations: Durham & Sojourn