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Trina Altman

Trina Altman

Pilates Deconstructed® & Yoga Deconstructed® Embodied Anatomy Biomechanics

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Yoga Deconstructed® Workshop Weekend

This workshop weekend is for movement educators and the general public. It includes four workshops taught over the course of two days. Participants may sign up for one or all of the workshops.

This workshop weekend can also be included as part of a 200 or 300 hour teacher training.

Put Some Swoosh in Your Toosh

3 hour workshop

Your booty doesn’t have to be a beast. Having strong gluteal muscles can help prevent injury and decrease back pain. But too many times, we’re getting lax in the back – letting our butts develop “gluteal amnesia,” a muscular imbalance that can overwork the hamstrings, hip flexors, and lower-back muscles, leading to pain and weakness. This Yoga Deconstructed®workshop will dispel myths about what to do with your derriere in yoga poses and help you put some swoosh back in your tush. Free your hips so that you can sashay your way to a better behind.

  • Learn how, why, and when to use your glutes during your yoga practice, daily life, and other fitness endeavors.
  • Explore self-massage techniques, targeted stretches, and preparatory exercises
  • Connecting the upper and lower extremities to your spine and pelvis

Rotation: Move More Like A Human & Less Like A Yoga Paper Doll

3 hour workshop

Discover how to build mobility without sacrificing stability using novel exercises that explore dynamic multi-directional movement in the transverse plane. If you’ve ever been afraid to use a kettlebell or a sandbag, didn’t have access to equipment, or were afraid of hurting yourself, this workshop is for you.

Perhaps you’ve wanted to hire a personal trainer to become more educated about building strength. However, it’s too expensive, you don’t like the gym, and you struggle to find someone you connect with and can trust. This Yoga Deconstructed® workshop will teach you the foundational principles for adding load, improving strength, and enhancing coordination, so you can master new motor patterns in a slow, mindful way, and be better prepared to load in the transverse plane.

You will learn about the subtle nuances of rotation that go beyond a passive yoga twist, including:

  • Creating segmental rotation.
  • Using rotation to improve balance and stability.
  • Accessing rotation through cross body patterning (crawling and gait).

P.S. Soothing somatic exercises and myofascial release techniques are included!

Creative Progressions for Dynamic Pelvic Stability

3 hour workshop

Pelvic stability is necessary for pain free movement during your yoga practice and activities of everyday life. Old school yoga taught us that all you need for core stability was to engage mula bandha and uddiyana bandha during your asana practice. However, many practitioners still experience SI joint and low back pain, despite adhering to this practice.

Modern movement science is now finding that pelvic stability requires more than drawing the navel to the spine and engaging the transverse abdominis. While isolated strength training for the pelvis and core can be beneficial, you also need to practice connecting the upper and lower extremities to your pelvis in a coordinated and functional way to experience true stability and address SI joint dysfunction.

In this Yoga Deconstructed® workshop, you will learn preventative strategies as well as a vast array of dynamic and static exercises that will keep your SI Joint stable and strong. Whether you have sacroiliac dysfunction, or just want to keep the low back area safe during your yoga practice, this workshop is for you.

Soothing somatic exercises and myofascial release techniques are also included.

UnWreck Your Neck

3 hour workshop

The daily grind might just be wrecking your neck. Most of us spend a large portion of our days glued to a computer screen or texting on the phone.  Unfortunately your cervical spine bears the brunt of this repeated stress and strain which often leads to stiffness, painful tension and decreased range of motion. Unwreck Your Neck hands you the tools to undo the damage and prevent further injury.

Think of this workshop as a cervical oasis, a place where you’ll learn self-massage techniques using specialized balls to reduce tension in the muscles and fascia of your knotty neck and upper back.

Soothed, you’ll be ready to address all the tissues of your neck, shoulders and forearms with a detailed focus on your deep neck flexors—the “core” of your neck.  Expect to have “a-ha” light-bulb moments as you unveil body blind spots while learning how to change your daily habits to set a new foundation for a healthy, happy neck.

*All four workshops are all levels and qualify for Yoga Alliance CEC’s.

RETURN TO EVENTS

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LEARN ONLINE

  • Yoga Deconstructed®
  • Break it Down: Regress to Progress
  • UnWreck Your Neck
  • Pilates Deconstructed®
  • Movement Logic
  • Yoga Anytime

TAKE A LIVE WORKSHOP

Trina teaches fitness industry professionals throughout the world. Find a workshop near you to experience a unique in-person training experience.

FIND AN EVENT

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If you missed our Instagram live today, and you wa If you missed our Instagram live today, and you want to watch it, simply go to the reels section on @yogawithsuzanne ‘s IG. 

And big thank you to everyone who was there! 

If you have any questions about anything, we discussed, feel free to add them in the comments or DM us 💪🏼

P.S. my necklace is @charmcandy_xox
Ashley’s first session with me was on 9/27/22. S Ashley’s first session with me was on 9/27/22. She did a 45lb Lat pull down that day and now 1 year later she can now do a full chin-up!!

One of the main reasons Ashley came to me because she was having shoulder pain so this is a huge accomplishment!

Her strength training program is based on these 5 movements patterns:

1. Squat
2. Hinge (Deadlift)
3. Vertical Push
4. Vertical Pull
5. Horizontal Push
6. Horizontal Pull

IMO, these 5 strength training movement patterns are the bare minimum that every human over age 30 needs to stay healthy, strong and pain free. 

Over the last year in addition to these 5 patterns, she has learned lots of other lifts BUT I make sure that these 5 movements are progressively overloaded…which is why she went from a 45lb vertical pull to pulling her ENTIRE BODY WEIGHT one year later.

Ashley is a phenomenal Pilates teacher who also incorporates strength training with her clients and the best part of this “chin up achievement” story is that it was a complete surprise!

Here’s what happened:

She was teaching a client how to do vertical pulling on the Cadillac and need to do a demo. 

When she started the demo she told her client that she would only get half way up but instead she did her first ever chin-up!!!

Congratulations @ashleyfranceshoffman!!!!
Join @yogawithsuzanne and me on Friday at 12:30 pm Join @yogawithsuzanne and me on Friday at 12:30 pm PST for an IG Live!

We’ll discuss how we make weekly online strength training sessions in the gym work from opposites sides of the country. 

Here’s a few of the topics we’re excited to share with you: 

1. The difference between private weight lifting sessions on zoom at home vs. using FaceTime at a a commercial gym like Planet Fitness. 

2. The differences between private online weight training sessions at a gym that has squat racks, hex bars, belted squat machines AND machines. vs. at a commercial gym that only has machines.

3. Changes in how you teach and practice yoga after 12 months of virtual one-to-one strength training sessions + Pilates on the equipment. 

4. Let us know in the comments if there are any additional topics you would like for us to cover or any questions you have for us. 

We can’t wait to see you on Friday!
This 25lb single arm overhead press is 7 years in This 25lb single arm overhead press is 7 years in the making. 

Can you tell that I’m disciplined AND patient? 

#celebrateyourwins #thisis51💪 #liftheavy #menopausestrong #osteopenia #hypermobility
The professional photos from @lbsoy and @wombhealt The professional photos from @lbsoy and @wombhealthfm ‘s wedding are ready! There’s hundreds of them but here’s some highlights. My mom and dad came to LA from Tulsa to celebrate 🎉 Can you tell that Farzad and I love to dance at weddings? 💃🏼 🕺🏻
Happy Friday ya’ll! Here’s your good news for Happy Friday ya’ll! Here’s your good news for the day. When I saw this, I couldn’t stop smiling 😃

#Repost @the_female_lead with @use.repost
・・・
Throwback to this tweet in 2017 😁 Kathrine Switzer was the first woman to enter the Boston Marathon at a time when women were forbidden to run!

In 1967 @kathrineswitzer became the first woman to run the Boston Marathon as an officially registered competitor.

In 2015, Kathrine Switzer launched a global non-profit called 261 Fearless (@261fearless) with an ambassador program, club training system, and events. 261 Fearless uses running as a means to empower women to overcome life obstacles!

Kathrine is one of our Female leads and features in our second book: The Female Lead: We Rise By Lifting Others. The Book features 60 incredible trailblazing women from around the world!

Find out more and buy a book here: https://www.thefemalelead.com/book

All of the proceeds from our go toward the work we do as an educational foundation!
Last night I got to take a phenomenal vinyasa flow Last night I got to take a phenomenal vinyasa flow yoga class from @katheagberglar at @homtownyoga that included the inversion skills and drills from her new book Yoga Inversions! 

There were several magical moments in the class where I caught some hang time while hand standing thanks to her smart sequencing and cues. 

Kat is not only a masterful teacher but she’s also an incredible writer. 

If you want to discover the freedom and joy of going upside down, then you must get this book 📕!
I’m sharing this because there are so many myths I’m sharing this because there are so many myths and scams out there on the topic of osteoporosis. My Movement Logic colleagues Sarah & Laurel did a fantastic job breaking it all down in this episode! 

Repost @movementlogictutorials 
・・・
In this week’s @movementlogictutorials  episode, Laurel and Sarah discuss myths around osteoporosis and osteopenia, including why yoga and Pilates are poor choices for bone building (yes, we’ll talk about THAT study, again) and ultimately how weight training and impact training are both safe options when applied with the proper dosage and programming.
 
You will learn:

✅Osteoporosis and osteopenia, defined
✅Why so many people with osteoporosis are afraid of falling
✅What the fear-mongering messaging around osteoporosis is disempowering people with osteoporosis
✅Why strength training is not only tolerable for people with osteoporosis, it’s essential
✅How no progressive overload in weight training is like staying in kindergarten forever
✅Why the myth that yoga reverses osteoporosis from the Fishman study prevails to this day, and why this is proof that we need to keep a critical eye about research
✅Why the Fishman paper does not prove what it claims to prove
✅How yoga asana might help bone density for a very short time, but strength and impact training are your best bets overall
✅What is cellular accommodation and what does it mean for your bone density building 
✅Types of movement classes for osteoporosis and their respective claims around their safety and efficacy
✅Is Osteostrong a good choice to build bone density? 
✅Do Osteostrong’s claims match up with what research has found so far?

And more!

🔗 in bio to listen
As a kid, I sucked at sports that involved throwin As a kid, I sucked at sports that involved throwing & catching a ball 🏀. 

I could hit a ball with a tennis racket or a field hockey stick, but throwing and catching a ball was so freaking hard for me. 

I would always wonder, “why is this basketball/volleyball/football so freaking big?” 

Perhaps it’s why I love how dumbbells, barbells, and kettlebells have handles. 

I can grip them and it feels like I’m actually holding onto something… kind of like the monkey bars at recess…but I must say that this 15lb SQUAT BALL TOSS  is my new favorite warmup exercise 💥

It makes me feel like Wonder Woman wielding her lasso of truth ⚡️… especially when I’m at the Warner Brothers Studio Tour in Burbank 😆. And it’s a simple ball tossing skill that helps build speed and power…something we can all use more of as we get older. 

What’s your favorite warm up exercise these days? 

Have you changed your mind about any movements that you used to hate as a kid? 

If so, I’d love to hear about it ⬇️
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