Stretch And Recover

Are you experiencing any pain in your lower back, knees or neck? WeΓƒΒ’Γ’β€šΒ¬Γ’β€žΒ’ve designed our Stretch & Recover series to help you remove inflammation and increase blood flow. Rachel, our licensed physical therapist will be showing us exercises and foam rolling designed to keep you dancing and moving pain free.Γƒβ€šΓ‚Β  After a long day or a tough workout, show your body the care it deserves!

Safe And Simple Pregnancy Exercises To Do At Home

Pregnancy exercises that are simple and safe for my preggy mamas are here. I’ve loved sharing my pregnancy journey with you all so I hope these workouts can help you like it helped me. Pregnancy Exercises For Every Trimester When I was pregnant and I wasn’t active, I didn’t feel great. I needed to move…

Rachel Suson

Stretch & Recover Instructor

@jujuba_cbla

Rachel has been part of the Forster Physical Therapy team since 2009. After graduating from the University of California ΓƒΒ’Γ’β€šΒ¬Γ’β‚¬Ε“ Los Angeles with a BachelorΓƒΒ’Γ’β€šΒ¬Γ’β€žΒ’s of Science in Physiological Sciences, Rachel began her career a physical therapy aide. From there, she moved on to Phase IV applying her bachelorΓƒΒ’Γ’β€šΒ¬Γ’β€žΒ’s education to practical application of exercise physiology, working with both weekend warriors and professional athletes to reach their optimal performance. Rachel returned to FPT in 2016 having graduated with a Doctorate in Physical Therapy from Mount St. MaryΓƒΒ’Γ’β€šΒ¬Γ’β€žΒ’s University. Besides orthopedics and sports, her clinical experience includes working with Brain Injury, geriatrics, and Home Health. Rachel is an avid practitioner of martial arts with a background in judo, jujitsu, the Korean art Kuk Sool Won, and most extensively, capoeira. She practices and teaches in her off-time while also exploring different movement practices such as dance, yoga, hiking, and cycling. Rachel is excited to continue to be a part of the FPT team, while learning and expanding her skills through educational seminars.

Mom life never stops not even after Mother’s Day. Watch me pump and dance to Yummy because that’s just what moms do. πŸ’… Learn the full Yummy Heels Dance Choreo today πŸ‘‡ Mom life. Working mom. Pumping mom. Dance mom. Postpartum fitness. Mom humor. Mother’s Day. Yummy dance. Heels dance workout. Dance fitness for moms. HipShake Fitness. Filipina fitness. Mom over 40. Fit mom. Yummy mom. Drop a 🧁 if you’re a Yummy mom! #MomLife #YummyMom #DanceMom #MothersDay #FitMom #MomOver40 #YummyDance #PostpartumFitness #FYP
β€œDay After Mother’s Day Be Like | Pumping & Dancing to Yummy 🍼
"Let it go... I want my snack" πŸ˜­πŸ‘ Nicole Steen teaching the Cry Baby twerk and I can't stop watching πŸ˜„ This is what happens when twerking meets a full emotional breakdown πŸ’€ Watch the 30 min beginner twerk workout with Nicole to learn the cry baby and more now! πŸ”” Subscribe for more: https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #TwerkTutorial #HowToTwerk #TwerkForBeginners #DanceFitness #Shorts
The Twerk Move That Makes You Cry πŸ˜­πŸ‘
30-Min Booty Band Workout + Twerk Dance | Tone & Lift for Beginners Ready to tone and lift your booty AND learn how to twerk β€” all in one 30-minute workout? This is the Tone N Twerk experience with Nicole Steen: a booty band resistance workout on the floor followed by a step-by-step beginner twerk dance routine that will have you moving with confidence. No experience needed. All body types welcome. Just grab your booty bands and show up. This is Week 3 of the Hip Shake Fitness FREE 21-Day Total Body Tone Challenge 🌸πŸ’ͺ Sign up free and get your full workout schedule delivered to your inbox πŸ‘‡ https://www.hipshakefitness.com/dance/total-body-workouts-tone-total-body-tone/ πŸ’ͺ BOOTY BAND TONING WORKOUT: Clam Shells Β· Leg Lifts Β· Door Kick Β· Pulse Up Β· Front Leg Sweep Β· Front Tap and Lift Β· Heel Toe Β· Bridges This booty band workout targets your glutes, outer thighs, and hamstrings through resistance-based floor exercises that activate and tone your booty before you twerk. πŸ‘ TWERK MOVES YOU'LL LEARN STEP BY STEP: Butt Drop Β· Arms Up Β· Pump & Circle Β· Fast Drop Β· Booty Circles Β· Tick Tock Β· Twerk Push Ups Β· Bang Bang Β· Cry Baby πŸ’ƒ TWERK DANCE ROUTINE: Put all your twerk moves together in a short choreography you can actually do at the end of class. Nicole walks you through every step so you finish feeling like a queen. πŸ‘‘ This booty band twerk workout is perfect for: βœ”οΈ Women who want to tone and lift their booty while dancing βœ”οΈ Beginners learning how to twerk step by step βœ”οΈ Anyone who wants a booty workout with resistance bands at home βœ”οΈ Women who want to feel confident, sexy, and strong βœ”οΈ Low-impact floor workout β€” no jumping required πŸ§˜β€β™€οΈ CLASS DETAILS: Workout Type: Booty Band + Twerk Dance Length: 30 Minutes Level: All Levels Welcome Equipment: Booty bands (resistance bands), yoga mat Studio Name: Booty Bands On The Floor ⏱️ TIMESTAMPS: 00:00 Intro & Warm Up 02:57 Booty Band Toning Workout 13:00 Twerk Dance Routine 13:27 Butt Drop 14:12 Pump & Circle 15:57 Side Twerk 18:00 Pump & Circle with Drop 20:26 Circle with One Leg Bounce 21:20 Little Shake / Tick Tock Circle 24:33 Push Up Twerk 25:35 Bang Bang Bang 25:53 Cry Baby 27:45 Cool Down πŸ”” SUBSCRIBE for new twerk workouts & dance fitness every week β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 πŸ”— WATCH NEXT: πŸ‘ How To Twerk Playlist β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=2S0ZTnMpaT5cosmB πŸͺ‘ Chair Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=TS-1U_3TiZ90HBoT πŸ‘  Heels Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSrG_K_JZFaiXufEZTyTU5c&si=q5b453cqVnPBRKO πŸ‘©β€πŸ« TONE N TWERK INSTRUCTOR: Nicole Steen β†’ https://www.instagram.com/nicolesteenfitness/ πŸ’ƒ HIP SHAKE DANCERS: Jill β†’ https://www.instagram.com/jilliandawn808/ Charlene β†’ https://www.instagram.com/charlene.dipaola/ πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. #BootyBandWorkout #TwerkWorkout #TwerkForBeginners #BootyWorkout #ResistanceBandWorkout #TwerkTutorial #BeginnerTwerkWorkout #ToneNTwerk #BootyBandTwerk #DanceFitnessForWomen #TwerkDance #BootyWorkoutAtHome #LearnToTwerk #TwerkDanceWorkout #TotalBodyTone
30-Min Booty Band Workout + Twerk Dance | Tone & Lift for Beginners
You are stronger than you think πŸ’ͺ🌸 So strong. So powerful. So brave. Say it to yourself today β€” especially on the hard days. Full 20-min Yoga Sculpt Booty workout free on YouTube β€” link in comments πŸ‘‡ πŸ”” Subscribe for new workouts: https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #YogaSculpt #WorkoutMotivation #bootyworkout #StrengthTraining #TotalBodyTone #Shorts
Booty Focused Yoga Sculpt
30-Min Barre Workout for Arms & Chest | Upper Body + Abs with Weights This 30-minute barre workout for arms and chest combines upper body sculpting with a standing abs series and seated arm work β€” giving you a complete upper body barre experience with weights from the comfort of home. All levels welcome. No dance experience needed. This is Week 2 of the Hip Shake Fitness FREE 21-Day Total Body Tone Challenge 🌸πŸ’ͺ Sign up free and get your full workout schedule delivered to your inbox πŸ‘‡ https://www.hipshakefitness.com/dance/total-body-workouts-tone-total-body-tone/ Today's mantra: "I am the architect of my own body. My own life." ✨ πŸ”₯ EXERCISES IN THIS BARRE ARM WORKOUT: Military Press with Squats Β· 90 Degree Angle Up and Down Β· Shoulder Blade Pulse Back Β· Press Down Β· Elbow Pulse Back Β· Pinky Out Arm Walk Β· Pulse Up Β· Bicep Curls Β· Bicep Walk Out and In Β· Bicep Curl with Squats Β· Elbow Scoop Β· Chest Press Β· Little Arm Lifts Β· Tricep Press Β· Tricep Circles Β· Arm Pedals Β· Arm Side Pulls Β· Arm Rows πŸ”₯ ABS & CORE SERIES: Twist with Weight Β· Twist and Lift Β· Knee Taps with Crunch Β· Arabesque with Pulse Β· Plank with Tuck Β· Side Plank with Tuck Β· Forearm to Straight Plank Β· Push Ups with Ball Β· Knee Bent Push Ups Β· Seated Arm Crunches Β· Arm Presses on Mat Β· Arm Pull Downs on Mat Β· Above Head Weight Taps Β· Tabletop Β· Knee Hugs with Weights Β· Crunches Β· Hundreds on Tabletop This barre workout for arms and chest is perfect for: βœ”οΈ Sculpting and toning arms, chest and shoulders βœ”οΈ Low-impact upper body strength training at home βœ”οΈ Women who want a complete 30-minute barre class βœ”οΈ All fitness levels β€” modifications included throughout βœ”οΈ Part of a structured 21-day toning program πŸ§˜β€β™€οΈ CLASS DETAILS: Workout Type: Upper Body Barre + Abs Length: 30 Minutes Level: All Levels Welcome Choreography: Low | Cardio: Low | Impact: High | Strength: High Equipment: Hand weights, Pilates ball (optional), yoga mat Studio Name: Hush Puppies 😏 ⏱️ TIMESTAMPS: 00:00 Intro 00:40 Blissful Word of the Day 00:56 Warm Up 02:10 Chest & Arm Workout 11:15 Standing Abs 19:39 Seated Arm Workout 28:37 Cool Down πŸ”— MORE WORKOUTS YOU'LL LOVE: 🩰 Diane's Barre & Rebounder Workouts β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRA9lOMuTCcc3etY_LGSbiM&si=KANqpEtFoixOmXvx πŸ‘ How To Twerk β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=2S0ZTnMpaT5cosmB πŸͺ‘ Chair Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=TS-1U_3TiZ90HBoT πŸ‘‹ YOUR BARRE WORKOUT INSTRUCTOR: Diane β†’ https://www.instagram.com/dianenumark/ Today's Barre Babes: Anne β†’ https://www.instagram.com/anniesaurous πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. πŸ”” SUBSCRIBE for new barre workouts & dance fitness every week β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #BarreWorkoutForWomen #BarreArms #ArmWorkout #UpperBodyBarre #BarreWorkout #30MinWorkout #UpperBodyWorkout #TotalBodyTone #21DayChallenge #BarreForBeginners #LowImpactWorkout #HomeWorkout #WorkoutForWomen #ChestWorkout #BarreAbs
30 Minutes of Barre That Will Completely Change Your Arms πŸ’ͺ
15-min upper body barre workout with Diane targets your arms, chest and shoulders πŸ’ͺ🌸 Barre workout for women that sculpts and tones your upper body with no gym needed. All levels welcome. Part of the FREE 21-Day Total Body Tone Challenge β€” sign up link in comments πŸ‘‡ #BarreWorkout #UpperBodyWorkout #ArmWorkout #BarreWorkoutForWomen #TotalBodyTone #Shorts
Your Arms Will Feel This Tomorrow πŸ”₯
20-Min Yoga Sculpt Booty Workout | Yoga Flow + Weights for Women This 20-minute yoga sculpt booty workout with Charlene combines a traditional yoga flow with light weights to tone and strengthen your glutes, legs, and core β€” all in one mindful, empowering session. All levels welcome. This is Week 1 of the Hip Shake Fitness FREE 21-Day Total Body Tone Challenge 🌸πŸ’ͺ Sign up free and get your full workout schedule delivered to your inbox πŸ‘‡ https://www.hipshakefitness.com/dance/total-body-workouts-tone-total-body-tone/ πŸ”₯ WHAT'S INSIDE THIS YOGA SCULPT WORKOUT: βœ”οΈ Warm-up + mobility to open your hips and spine βœ”οΈ Sun A & Sun B yoga flows to build heat and strength βœ”οΈ Yoga sculpt with light weights to tone your booty βœ”οΈ Squat series to sculpt and lift your glutes βœ”οΈ Mindful cool down to restore and reset πŸ§˜β€β™€οΈ EXERCISES INCLUDE: Mountain Pose Β· Planks Β· Chair Pose Β· Three Legged Dog Β· Crescent Lunge Β· Squats This booty yoga sculpt workout is perfect for: βœ”οΈ Women who want yoga AND a real workout βœ”οΈ Building glute strength through mindful movement βœ”οΈ Low-impact booty toning at home βœ”οΈ All fitness levels β€” modifications included βœ”οΈ No studio needed β€” just a mat and light weights πŸ§˜β€β™€οΈ CLASS DETAILS: Workout Type: Yoga Flow + Sculpt Length: 20 Minutes Level: All Levels Welcome Equipment: Light dumbbells (3–5 lbs), yoga mat Studio Name: Hustle and Flow | Strong Flow ⏱️ TIMESTAMPS: 00:00 Intro 00:17 Hip Shake Fitness Intro 00:30 Warm Up 03:22 Yoga Flow 09:53 Yoga Sculpt with Weights 13:47 Squat Series 16:10 Cool Down πŸ’– ABOUT HUSTLE AND FLOW Hustle & Flow is Hip Shake Fitness's signature yoga sculpt series led by Charlene Dipaola β€” combining traditional yoga poses with strength training to build muscle, confidence, and mind-body connection. We flow first, then layer in weights to tone the body and deepen the connection between movement and breath. πŸ”” SUBSCRIBE for new yoga sculpt & dance fitness workouts every week β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. πŸ’₯ WATCH NEXT: πŸ§˜β€β™€οΈ Yoga Sculpt Workouts β†’ https://youtu.be/NA8jK9ohh68?si=9HRzeoYMQQlgK_QB πŸ‘ How To Twerk β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS πŸͺ‘ Chair Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0 πŸ‘©β€πŸ« YOUR INSTRUCTOR: Charlene Dipaola β†’ https://www.instagram.com/charlene.dipaola Charlene's Workout Playlist β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSJzjhA_rXi3-Tkk7ixo28A πŸ”— MORE YOGA SCULPT WORKOUTS: https://www.hipshakefitness.com/dance/category/yoga-sculpt/ #YogaSculpt #BootyYogaWorkout #YogaSculptForWomen #BootyWorkout #YogaFlow #YogaWithWeights #TotalBodyTone #21DayChallenge #YogaForWomen #HomeWorkout #LowImpactWorkout #GluteWorkout #YogaSculptBooty
This 20-Min Yoga Flow Will Sculpt Your Booty πŸ‘ | Yoga Sculpt
15-Min Upper Body Barre Workout for Women | Arms & Chest This 15-minute upper body barre workout for women with Diane targets your chest, arms, and posture through barre-inspired moves in both standing and seated positions β€” plus low-modification planks for core engagement. All levels welcome. No dance experience needed. This is Week 1 of the Hip Shake Fitness FREE 21-Day Total Body Tone Challenge 🌸πŸ’ͺ Sign up to get your full workout schedule + surprises delivered to your inbox πŸ‘‡ https://www.hipshakefitness.com/dance/total-body-workouts-tone-total-body-tone/ Today's mantra: "My body is healthy, my mind is brilliant, my soul is tranquil." ✨ πŸ”₯ EXERCISES IN THIS UPPER BODY BARRE WORKOUT: Pull Down Pulses Β· Parallel Lifts Β· Tuck Planks Β· Hand Walk Push Ups Β· Chest Presses Β· Elbow Pull Backs This upper body barre workout for women is perfect for: βœ”οΈ Sculpting and toning your chest, arms and shoulders βœ”οΈ Low-impact strength training at home βœ”οΈ Women who want a quick but effective barre class βœ”οΈ All fitness levels β€” modifications included βœ”οΈ Part of a structured 21-day toning program πŸ§˜β€β™€οΈ CLASS DETAILS: Workout Type: Upper Body Barre Length: 15 Minutes Level: All Levels Welcome Equipment: Hand weights (optional), ball or foam roller, yoga mat Studio Name: Treasure Chest ⏱️ TIMESTAMPS: 00:00 Intro 00:25 Blissful Word of the Day 00:50 Warm Up 01:45 Arm Workout 07:57 Plank Series 11:42 Sitting Chest Workout 14:06 Cool Down πŸ”— MORE WORKOUTS YOU'LL LOVE: 🩰 Diane's Barre & Rebounder Workouts β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRA9lOMuTCcc3etY_LGSbiM&si=KANqpEtFoixOmXvx πŸ§˜β€β™€οΈ Charlene's Yoga & Capoeira Workouts β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSJzjhA_rXi3-Tkk7ixo28A&si=zdmnqVPfMMwCKfjY πŸ‘ How To Twerk β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQRegFOW_73XD0e6Isz9h7bS&si=2S0ZTnMpaT5cosmB πŸͺ‘ Chair Dance β†’ https://youtube.com/playlist?list=PLEX0f7oP3IQSOXIVdDvbCXE6TwupSFoN0&si=TS-1U_3TiZ90HBoT πŸ‘‹ YOUR BARRE WORKOUT INSTRUCTOR: Diane β†’ https://www.instagram.com/dianenumark/ Today's Barre Babes: Our Founder, Charlene β†’ https://www.instagram.com/charlene.dipaola/ Our Video Editor, Anne β†’ https://www.instagram.com/anniesaurous πŸ’– JOIN THE HIP SHAKE FAM β†’ https://www.youtube.com/channel/UC3j0NBFog-U6h4g6RYXUkEw/join Early access to new videos, challenge prizes, priority replies, voting rights + loyalty badges. πŸ”” SUBSCRIBE for new barre workouts & dance fitness every week β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #BarreWorkoutForWomen #UpperBodyBarre #BarreWorkout #ArmWorkout #UpperBodyWorkout #TotalBodyTone #21DayChallenge #BarreForBeginners #LowImpactWorkout #HomeWorkout #WorkoutForWomen #ChestWorkout #BarreFitness #DanceFitness #ToneAndSculpt
15 Minutes to a Stronger Chest | Upper Body Barre Workout
Tone It. Twerk It. Own It. πŸ’ͺπŸ‘ FREE 21-Day Total Body Tone Challenge starts April 28 🌸 Barre β€’ Twerk β€’ Trampoline β€’ Yoga Sculpt All levels welcome. Sign up link in comments πŸ‘‡ πŸ”” Subscribe β†’ https://www.youtube.com/@Hipshakefitness?sub_confirmation=1 #TotalBodyTone #21DayChallenge #DanceFitness #WorkoutChallengeForWomen #ToneNTwerk #Shorts
FREE 21-Day Total Body Tone Challenge
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