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THE DANAHER METHOD

DIGITAL LIBRARY

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Introduction to the Library

02:21

Introduction to the Library

What you can expect. An introduction from Catherine.

Introduction to our Props

01:48

Introduction to our Props

Please review our terms and conditions before beginning any workout.

The Class for Everyone

32:43

The Class for Everyone

While on vacation I recorded my go to-no prop-for everyone- workout. I took my entire family, parents age 70 and nieces age 6 & 9 thru this workout earlier in the week. It’s a fool proof, 30min full-body class requiring no props. Plus there’s lots of bird and ocean sounds so it’s basically a 30min meditation that will leave you with a stronger booty. Props: None

Lower Back Release

07:00

Lower Back Release

In only 7 minutes, release tension in your lower back in this quick rolling sequence. Props: 2 yoga balls, optional block

Full-Body Class

45:24

Full-Body Class

This is a full-body class including warm up & cool down. We use the yoga block (or a pillow) to gain strength in the glutes and hamstrings and then finish with a lengthening stretch. Props: Yoga blocks, weights, resistance bands

Rolling the IT Band

13:28

Rolling the IT Band

Rolling sequence for the IBT performed at the wall. Props: 2 toted yoga balls Part of the Myofascial Release Masterclass

Release Tension in the Hips and Lower Back

13:24

Release Tension in the Hips and Lower Back

This is a rolling sequence for the glutes performed with two yoga balls on the mat. This sequence can help release tension in the hips and lower back and improve mobility in the hips. Props: 2 toted yoga balls This video pairs well with the IT Band Rolling Sequence

Rolling for Sleep

18:51

Rolling for Sleep

Get comfy! This is a sequence for relaxation and down-regulation of the nervous system. Props: Yoga Block, Pair of Yoga Balls, Pilates Ball (or small pillow)

Go-To Upper-Back Release

13:18

Go-To Upper-Back Release

A short of time release for the upper-back focusing on neck, shoulders & chest. Great after work, before a workout or if you're feeling stiff after you wake up. Props: Yoga Ball, Block, Wall to Lean Against

Take a Movement Break from your Desk

21:48

Take a Movement Break from your Desk

Part of the 20 minutes of Essential Movement Series. Try this as you need as you're ending your day, needed a break or need to shift your headspace. No equipment required.

IT Band Release (Toted)

08:08

IT Band Release (Toted)

Here we isolate the ITB, Quads and Hamstrings for an IT Band Release. You'll find 3 different placements of your fascia balls at your thigh for an overall release of the fascia between the hip, knee and beyond. Props: Toted Release Balls, Ball or block for the knees.

5 Muscles Releases for Runners

24:32

5 Muscles Releases for Runners

This class takes you thru 5 fascia releases that are particularly great for runners. When training for the NYC marathon these were almost daily exercises for me. In this class you'll release your: Feet, Glutes, Calves, Quads, Shoulders Props: Release balls

Headache Relief

15:56

Headache Relief

In this class we focus on relieving tension in neck, jaw and face, areas of the body that can build tension and make our heads ache. Props: 1 block, 2 yoga balls

IT Band Rolling

11:12

IT Band Rolling

Here we use yoga balls to massage the fascial tissue around the IT Band. Props: 2 totes yoga balls

Go-To Upper-Back Release

13:18

Go-To Upper-Back Release

A short of time release for the upper-back focusing on neck, shoulders & chest. Great after work, before a workout or if you're feeling stiff after you wake up. Props: Yoga Ball, Block, Wall to Lean Against

Release Tension in the Hips and Lower Back

13:24

Release Tension in the Hips and Lower Back

This is a rolling sequence for the glutes performed with two yoga balls on the mat. This sequence can help release tension in the hips and lower back and improve mobility in the hips. Props: 2 toted yoga balls This video pairs well with the IT Band Rolling Sequence

Lower Back Release

07:00

Lower Back Release

In only 7 minutes, release tension in your lower back in this quick rolling sequence. Props: 2 yoga balls, optional block

Hip Opening with Foam Roller & Yoga Balls

17:55

Hip Opening with Foam Roller & Yoga Balls

In this self myofascial release sequence we open the hips using a foam roller and yoga tune up balls. The foam roller opens the larger muscles and connective tissues (quads, ITB, glutes). The yoga balls go deeper and more precisely into the muscles supporting the hips and rotation. Props: Foam Roller & Yoga Balls

Core: Transverse Abdominals plus Shoulders

18:41

Core: Transverse Abdominals plus Shoulders

This class takes us thru 2 deep abdominal sequences. First using a block to tap into the deepest core layer (the transverse abdominals "TVA"). Second using a band to further work the deep core while layering in shoulder stability and deltoid strength. Props: Loop Band, Block

Adductors/Inner Thighs

11:18

Adductors/Inner Thighs

Short and sweet, this an activation drill for your inner thighs. Progress into a side plank or just start to engage and feel the inner thigh start to build strength. Try this before a run or walk or lower-body strength training

12 Min Challenging Core

15:08

12 Min Challenging Core

12 minutes of plank focused core work. Challenging and quick. No props needed.

LIHI Core

17:26

LIHI Core

Part 3 of the LIHI (Low Impact, High Intensity) Series. Planks and Resistance bands make this a quick and challenging core series with bonus upper body strengthening. Prop: Resistance Band

Core Circuit

19:16

Core Circuit

Core Circuit! 4 Moves / 40" of Work / 4 Rounds Quick and Challenging! Props: None. Optional ankle weights

Posterior Chain Posture Workout

15:23

Posterior Chain Posture Workout

We open the front-body and work the back-body. This workout just might result in standing taller. Prop: Theraband or small towel

Lower-body Strength & Balance

23:47

Lower-body Strength & Balance

No props needed. This class works lower-body strength with bonus nervous system regulation strategies. Heart rate will rise in this fast paced class.

Lower-body Strength & Mobility: The Pre-Workout

22:06

Lower-body Strength & Mobility: The Pre-Workout

Focus on balance, ankle stability and hip mobilization in this pre-workout. Great as a warm up in within the lower-body series or on it's own. Because we focus on balance here, please use something to stabilize yourself (wall, bar, etc) so that you feel safe and stable. Props: Yoga balls, Light to Medium Band

Lower-body Strength & Mobility: Strength Training

26:36

Lower-body Strength & Mobility: Strength Training

Grab your heavy weights for some strength training with extra attention on the hamstrings & glutes. 40" of work, 20" of rest. Save this workout and progress with weights while working in the complimentary Pre-Workout & Release. Props: Heavy Weights (Dumbells or Kettlebells), Sliders (socks or blankets work too!)

Lower-body Strength & Mobility: The Release

17:43

Lower-body Strength & Mobility: The Release

Open the hips, stretch the legs and feel restored. The 3rd sequence in the Lower-body & Mobility series. Props: Yoga Balls, Strap/Band

Intro to the Lower-body Strength & Mobility Series

03:16

Intro to the Lower-body Strength & Mobility Series

This quick intro will guide you thru the three Lower-body Strength & Mobility sequences.

Reformer on the Mat: Full Body Slider Workout

37:17

Reformer on the Mat: Full Body Slider Workout

On the moderate/advanced side, this workout that gets into the lower body, core and posterior chain using sliders (or in my case, hand towels).

Pre-Run Mat Workout

32:06

Pre-Run Mat Workout

Hip Stability, Glute & Hamstring Activation and Balance! I call this one a pre-workout for those reasons. If you have time, perform this before a run, HIIT workout or lower-body strength training. It's also a great workout on it's own!

Circuit Cardio & Strength

54:19

Circuit Cardio & Strength

This workout has it all! Two different circuits - 1/Lowerbody & Cardio 2/Core & Mobility. Finished with relaxing myofascial release on the glutes. Previously live streamed. Props: Resistance Bands, Yoga Balls, Block or Pillow

LIHI Lower Body

30:57

LIHI Lower Body

Part 1 of the LIHI (Low Impact, High Intensity) Series. Workout the glutes, hamstrings and supporting muscles to the hips and knees in the lower body focused workout. Props: Resistance Loop Band

LIHI Upper Body

21:13

LIHI Upper Body

Part 2 of the LIHI (Low Impact, High Intensity) Series. Focused on triceps, shoulders and back body.

Low Impact Pilates Ball Workout for Wholebody

32:31

Low Impact Pilates Ball Workout for Wholebody

A soft Pilates ball is a great way to level up exercises that are already in your practice. In this class you'll challenge the glutes, abdominals, strength the postural muscles and practice push ups (don't worry, it's not that bad!). This is a great class if you're looking for something challenging but also supportive.

Glute & Side Lying Activation

21:48

Glute & Side Lying Activation

This class is all low impact and fire-y in all the right ways. You can use a loop band to add intensity if you'd like! I love this class on it's own, before any high impact workout, a run, or if you're getting in some fresh air on a walk. Props: You'll see me using a loop band but this can be done without

Bridging with a Block

16:25

Bridging with a Block

Glute release & big time glute activation using just a block & your beautiful body. Props: 1 yoga/tennis ball, 1 Block

Upperbody Tone

11:04

Upperbody Tone

Strengthen the posterior chain, biceps, triceps & shoulders. Plus a little core because, well, this is TDM! Props: Dumbbells 1-3 lb, options ball or pillow

Adductors/Inner Thighs

11:18

Adductors/Inner Thighs

Short and sweet, this an activation drill for your inner thighs. Progress into a side plank or just start to engage and feel the inner thigh start to build strength. Try this before a run or walk or lower-body strength training

Inner Thighs & Core

31:08

Inner Thighs & Core

We get into hip & pelvis stabilization in this entirely low impact series. Bonus of core strengthening. Props: Theraband, Pilates Ball. Add a loop band for an extra challenge.

Glute & Arm Bridge Workout

28:09

Glute & Arm Bridge Workout

Low Impact but challenging, we use a heavy loop band to work the arms and glutes simultaniously. Challenging but layerable to modify for what works for you. Props: Heavy Loop Band

Foam Roller Fullbody Workout

26:45

Foam Roller Fullbody Workout

In this class we use a foam roller to move the body in all planes of motion. There's emphasis on hip & shoulder mobility, a plank challenge and a restorative stretch at the end. Prop: Foam Roller

5 Muscles Releases for Runners

24:32

5 Muscles Releases for Runners

This class takes you thru 5 fascia releases that are particularly great for runners. When training for the NYC marathon these were almost daily exercises for me. In this class you'll release your: Feet, Glutes, Calves, Quads, Shoulders Props: Release balls

Headache Relief

15:56

Headache Relief

In this class we focus on relieving tension in neck, jaw and face, areas of the body that can build tension and make our heads ache. Props: 1 block, 2 yoga balls

Go-To Upper-Back Release

13:18

Go-To Upper-Back Release

A short of time release for the upper-back focusing on neck, shoulders & chest. Great after work, before a workout or if you're feeling stiff after you wake up. Props: Yoga Ball, Block, Wall to Lean Against

Upper-back & Lat Release

19:19

Upper-back & Lat Release

Release the upper-back and lat muscles with a foam roller. This is a massage around the scapula, getting into the teres major & minor, top of the lats & lower/mid trap. Short, sweet & releasing. Props: Foam Roller

Release Tension in the Hips and Lower Back

13:24

Release Tension in the Hips and Lower Back

This is a rolling sequence for the glutes performed with two yoga balls on the mat. This sequence can help release tension in the hips and lower back and improve mobility in the hips. Props: 2 toted yoga balls This video pairs well with the IT Band Rolling Sequence

Glute Rolling

16:06

Glute Rolling

Release tension in the hips and lower back by rolling out the glutes and TFL. Props: Yoga Balls

Rolling for Sleep

18:51

Rolling for Sleep

Get comfy! This is a sequence for relaxation and down-regulation of the nervous system. Props: Yoga Block, Pair of Yoga Balls, Pilates Ball (or small pillow)

Lower-body Strength & Balance

23:47

Lower-body Strength & Balance

No props needed. This class works lower-body strength with bonus nervous system regulation strategies. Heart rate will rise in this fast paced class.

Lowerbody Lengthening

34:23

Lowerbody Lengthening

Low impact lengthening & strengthening for the lower & upperbody. Props: Optional Ankle Weights, Light Dumbells (1-3lb)

Quickie Core - Planks

15:35

Quickie Core - Planks

15min Core focused workout: Plank, Side Plank. No equipment needed, low impact.

Glute & Side Lying Activation

21:48

Glute & Side Lying Activation

This class is all low impact and fire-y in all the right ways. You can use a loop band to add intensity if you'd like! I love this class on it's own, before any high impact workout, a run, or if you're getting in some fresh air on a walk. Props: You'll see me using a loop band but this can be done without

12 Min Challenging Core

15:08

12 Min Challenging Core

12 minutes of plank focused core work. Challenging and quick. No props needed.

Take a Movement Break from your Desk

21:48

Take a Movement Break from your Desk

Part of the 20 minutes of Essential Movement Series. Try this as you need as you're ending your day, needed a break or need to shift your headspace. No equipment required.

Core Circuit

19:16

Core Circuit

Core Circuit! 4 Moves / 40" of Work / 4 Rounds Quick and Challenging! Props: None. Optional ankle weights

The Class for Everyone

32:43

The Class for Everyone

While on vacation I recorded my go to-no prop-for everyone- workout. I took my entire family, parents age 70 and nieces age 6 & 9 thru this workout earlier in the week. It’s a fool proof, 30min full-body class requiring no props. Plus there’s lots of bird and ocean sounds so it’s basically a 30min meditation that will leave you with a stronger booty. Props: None

Pelvic Floor Stability

26:49

Pelvic Floor Stability

This class is an introduction to the muscles of the pelvic floor and the inner unit. We focus on diaphramatic breathing and pelvic floor stability. Prop: Pilates Ball Props: Pilates Ball

Spinal Decompression

19:40

Spinal Decompression

This class focuses on spinal decompression by moving the spine and accessing the core muscles that stabilize the spine. From a shoulder release to lower spine mobility we work on moving the whole spine. Props: 1 Release ball, an optional Pilates Ball

Lower-body Strength & Balance

23:47

Lower-body Strength & Balance

No props needed. This class works lower-body strength with bonus nervous system regulation strategies. Heart rate will rise in this fast paced class.

Low Impact Pilates Ball Workout for Wholebody

32:31

Low Impact Pilates Ball Workout for Wholebody

A soft Pilates ball is a great way to level up exercises that are already in your practice. In this class you'll challenge the glutes, abdominals, strength the postural muscles and practice push ups (don't worry, it's not that bad!). This is a great class if you're looking for something challenging but also supportive.

Headache Relief

15:56

Headache Relief

In this class we focus on relieving tension in neck, jaw and face, areas of the body that can build tension and make our heads ache. Props: 1 block, 2 yoga balls

Core: Transverse Abdominals plus Shoulders

18:41

Core: Transverse Abdominals plus Shoulders

This class takes us thru 2 deep abdominal sequences. First using a block to tap into the deepest core layer (the transverse abdominals "TVA"). Second using a band to further work the deep core while layering in shoulder stability and deltoid strength. Props: Loop Band, Block

IT Band Release (Toted)

08:08

IT Band Release (Toted)

Here we isolate the ITB, Quads and Hamstrings for an IT Band Release. You'll find 3 different placements of your fascia balls at your thigh for an overall release of the fascia between the hip, knee and beyond. Props: Toted Release Balls, Ball or block for the knees.

5 Muscles Releases for Runners

24:32

5 Muscles Releases for Runners

This class takes you thru 5 fascia releases that are particularly great for runners. When training for the NYC marathon these were almost daily exercises for me. In this class you'll release your: Feet, Glutes, Calves, Quads, Shoulders Props: Release balls

Spinal Decompression

19:40

Spinal Decompression

This class focuses on spinal decompression by moving the spine and accessing the core muscles that stabilize the spine. From a shoulder release to lower spine mobility we work on moving the whole spine. Props: 1 Release ball, an optional Pilates Ball

Pelvic Floor Stability

26:49

Pelvic Floor Stability

This class is an introduction to the muscles of the pelvic floor and the inner unit. We focus on diaphramatic breathing and pelvic floor stability. Prop: Pilates Ball Props: Pilates Ball

Lower-body Strength & Balance

23:47

Lower-body Strength & Balance

No props needed. This class works lower-body strength with bonus nervous system regulation strategies. Heart rate will rise in this fast paced class.

8 Minute Arms

08:48

8 Minute Arms

Grab a light set up dumbells for this quick and effective arm workout. This is one I'm doing a variation of regularly with clients and in class. Try to keep the neck & shoulders relaxed the entire time. Props: 1-3lb Dumbells. I'm using 3

Low Impact Pilates Ball Workout for Wholebody

32:31

Low Impact Pilates Ball Workout for Wholebody

A soft Pilates ball is a great way to level up exercises that are already in your practice. In this class you'll challenge the glutes, abdominals, strength the postural muscles and practice push ups (don't worry, it's not that bad!). This is a great class if you're looking for something challenging but also supportive.

The Class for Everyone

32:43

The Class for Everyone

While on vacation I recorded my go to-no prop-for everyone- workout. I took my entire family, parents age 70 and nieces age 6 & 9 thru this workout earlier in the week. It’s a fool proof, 30min full-body class requiring no props. Plus there’s lots of bird and ocean sounds so it’s basically a 30min meditation that will leave you with a stronger booty. Props: None

Glute & Arm Bridge Workout

28:09

Glute & Arm Bridge Workout

Low Impact but challenging, we use a heavy loop band to work the arms and glutes simultaniously. Challenging but layerable to modify for what works for you. Props: Heavy Loop Band

Please review our terms and conditions before beginning any workout.

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