WHO WE ARE/What we care about
FlowCorps is the Triangle’s premier High-Intensity Pilates and Low-Impact Cardio fitness studios. We strive to create an open, inclusive community that celebrates EVERY BODY, while guiding each client to better strength and a more empowered existence.
No one at FlowCorps will suggest how you should look. Rather, we will help you move optimally, build functional strength, and achieve your goals, whatever they may be.
At FlowCorps we teach functional strength training on Pilates machines. We train to neutral spine, neutral pelvis, a hip-hinge and the general principle that proximal (think core muscles - all of them) stability leads to safe distal mobility.
Put simply - a strong core is the foundation from which safe and powerful movement is coordinated.
Training the all the muscles of the trunk (all muscles that cross the spine, pelvis and scapula) under optimal postural conditions (let’s go, neutral spine and pelvis) create balanced, healthy strength that will enable you to pursue your life and passions, free from pain, injury and reduced mobility.
Our programming changes lives. Let us make a believer of you!
CLASS DESCRIPTIONS
At FlowCorps we hold as sacrosanct that movement should originate from and be coordinated by a strong core. And the core is strongest in neutral.
CORPS 45
The Class: Our signature class at FlowCorps is held on the XFormer®, a Pilates reformer designed to help you reach muscle fatigue and controlled failure. In 45 minutes you’ll get a full-body workout, with special attention given to core activation, neutral alignment and posterior chain recruitment. This class is designed to target the entire body, while focusing on muscle groups that are often inhibited yet absolutely critical to a healthy and strong body - i.e. the deep core (TVA, Diaphragm, Muscles of the Pelvic Floor, Multifidus), the Abdominal Wall and the Glutes.
The Method: In this class you’ll work with different spring loads to create varying levels of tension, weight and stability (or lack-there-of). We focus on slow, controlled pacing, interspersed with quick, explosive movement against heavy weight, so all your muscles and muscle fibers can be challenged. Eliminating momentum allows muscles to contract optimally across the entire range of motion. Slow movement in conjunction with optimal alignment means proper muscle recruitment to facilitate both movement AND stability.
The Reason: Your body is a continuous kinetic chain. At FlowCorps we program to general muscle groups and body parts, while paying fastidious attention to overall alignment. Your glutes are not going to activate at the top of their capacity if your spine is not also neutral. Your spine cannot achieve neutrality if your pelvis is not also neutral. Your core muscles (all the muscles that act on the spine, pelvis and scapula) function best in a neutral position, meaning the neck and shoulders need to be packed and aligned. Viewing parts of the body in isolation means forsaking the practical function your body serves, which is to move well throughout the world and life.
At FlowCorps we want you to move well so you can feel well and live a joyful and fulfilling life. We don’t care what your body looks lie. We care deeply how your body feels.
TREADX
Nothing beats the XFormer® when it comes to strength, alignment and control.
Combine that with intelligently programmed, beat-driven treadmill intervals and you get speed, agility and POWER.
TreadX is between 55-60 minutes, split into 4 quarters, each of which is 3-4 songs and about 12 minutes. You’ll be on each piece of equipment - the XFormer® and Woodway Curve treadmill - twice. Start on one piece of equipment, switch to the second. Move back to the first and finish opposite where you started. TreadX is a high-energy class designed apply the functional strength training we do on the XFormer® for a better, safer and more effective experience on the treadmill. You will leave feeling amazing and moving better, which is our goal for everyone who comes to FlowCorps. We leverage interval training on the Woodway Curve Treadmills with slow-resistance and low-impact movements on the XFormer® to build complimentary strength and lean muscle mass. You won’t believe how quickly this class goes by! And how much fun you have!
Running shoes and sticky socks are required.
TREADX ENDURANCE
TreadX endurance follows the same principles of TreadX, with fewer transitions between machines (1 instead of 3) and longer uninterrupted durations spent on each piece of equipment. This format is also between 55-60 minutes.
We welcome and encourage all people to take TreadX classes. All cues are given in terms of rates of perceived exertion. Walkers, joggers, runners and sprinters can find an adequate level of challenge in these classes!
Private parties are available upon request. Email amanda@flowcorps.com for more information.