Stretch & Flow is our newest class, which was designed based on a request from our members for a more low key stretch session, more opportunity for guided meditation and breathwork.

The typical format of class is to start in sitting. In sitting we will do gentle PWR! Moves, stretching, a guided meditation and breath work. Then we get down to the floor, spending most of the time on our backs, to avoid spending too much time in the more challenging positions of lying on our stomach or being on our hands and knees. On the floor we will do more gentle PWR! Moves, stretching, breath work and one more guided meditation.

Remember - modify as needed. Don't do anything that doesn't feel safe. Use support as needed during standing exercises and use a chair for getting down on the ground and back up if you need it!

Equipment needed:
- Chair without arms
- Yoga Mat
- Any padding, bolsters or support that help you feel more comfortable with the exercises on the floor.
- Sometimes we use a yoga strap or Theraband.
- Water Bottle
- Workout Towel

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Step Party
Step Party is exactly what it sounds like — walking it out to great music with your Rogue crew. We're starting with shorter classes and working our way up to 50 minutes, so you can build at your own pace. Different lengths, different music styles, different BPMs — and you can always do whatever portion works for you that day. Track your steps if you can: our goal is 5,000 steps in 50 minutes, which gets you most of the way to the research-backed daily target of 7,000. No equipment needed. Led by your Rogue PTs, adapted for all levels.

Equipment:
- Space
- A stable chair without arms for seated rest break or seated exercise
- Water
- Workout Towel
- Stable piece of furniture if you want support for exercise in standing

By using this video, you are agreeing to our Terms & Conditions