Every move at P.volve yields big results, including the very first one of committing to next steps towards total-body strength.
More than anything, the most important part of P.volve is setting your foundation so you can prepare for what lies ahead in your workouts. You’ll focus on form, begin to understand our terminology and learn the new way your body will move—all in the name of helping you reach whatever goals you set for yourself. Your P.volve routine starts now, and we’ll be with you every step of the way.
First, learn the six P.volve foundational moves that are fundamental to our method. These moves will help you become acquainted with our workouts, form and the way you’ll begin to properly engage your muscles. You’ll see them in every workout ahead, so mastering these moves will get you one step closer to mastering your workouts.
The p.stance grounds our body so we can deeply activate muscles before introducing any other movement. This ready stance that prepares us to move in any direction.
The p.sit, unlike a squat, loads the weight into the glutes instead of the thighs. This helps turn on the hips (our prime source of movement) and find muscular balance in the lower body. To p.sit, hinge back at the hip with a slight bend in the knees; push glutes down and back as if sitting into a chair, keeping knees over ankles. Maintain a neutral spine and avoid arching in the lower back by keeping ribs and hips hugging together.
Catching the weight allows muscles to activate through movement. When catching, you’re loading the weight into that leg with the glute firing to control the placement of the leg. This will allow your muscles to accept the weight of the floor into the glute and leg. Eliminate bouncing when catching weight on either side so you absorb momentum through muscle activation.
The tap allows for the standing glute to fire up and improves mobility in the standing leg, starting with the ankle and moving all the way up through the hip. Keep the weight in the standing glute by gently tapping the opposite leg as directed. To do, tap toe (pointed) or ball of foot to the floor, depending on cue. Refrain from bouncing when shifting weight from one side to the other.
The Step Back is one of the best ways to start activating your glutes, stretching the thighs and opening the front of the hips. It mimics the motion of walking or running (hence, functional movement) except here, we’re moving mindfully to actively engage our muscles as we step. To do, step back with active leg straight and heel up. Keeping your heel up immediately ignites the glutes, lengthens the muscles of the leg, and strengthens the muscles in the foot and ankle.
The staggered position starts with the p.sit but emphasizes one glute over the other for extra activation and balance. The stagger will help teach you to engage one side over the other for more advanced moves to come. Start in a p.sit position, bring the heel up on one side and slide the foot back to keep the knees in line. Keep the weight shifted into the glutes.
This move allows you to lift more from the underside of the glute, lengthening through the front of the working hip. It also loads into the standing glute and find ease through the shoulders. It’s crucial to maintain the connection of your abs, lengthening through the lower back to avoid an arch. To shift back, start on all fours with hands stacked under your shoulders. Shift your pelvis back, loading into the glutes and reach your arms in front of you slightly so shoulders stay away from ears. Degree of shift can be slight, depends on hips and keeping lower back long.
The pelvis is the steering wheel of our bodies. Therefore, we need to learn to properly rotate the pelvis in every plane of motion for dynamic total-body movements. So many muscles all connect through the pelvis, and learning to properly move it allows for more flexibility and strength through the largest muscle groups in the body. Try moving your pelvis forward, backward, internal and external to begin to understand the various articulations.
At P.volve, we work in 360-degrees, so it’s crucial you get to know every angle and the terminology we use to identify every move. Each of the 12 o’clock, 1 o’clock, 3 o’clock, 5 o’clock and 6 o’clock positions happen with different articulations of the pelvis and hip movement. Internal and external rotations allows hips to train eccentrically and promote healthy muscle function for more advanced movements to come.
Feel like you don’t have the hang of it yet? Do them all again or come back to them later in your journey to reconnect with your form as needed. Once you master all six, you’ll be set success to achieve maximum results every step of the way.
Now, for a workout. If you don’t have equipment yet, don’t sweat it—the 8-Day Foundation Series is your best bet for putting that good form to use to start seeing and feeling results.
Our 8-Day Foundation Series uses just your own body weight to strengthen and elongate every muscle. Each workout has a different body part focus—abs, legs, glutes and more—and ranges from both standing and on-the-mat moves, just like the rest of our workout library. All videos are 40 minutes or less and include both a warmup and cooldown to keep your body connected from start to finish.
Then, you’ll be ready to try a variety of other P.volve classes that incorporate equipment, move at a faster pace and get you even more results.
Looking to put your mind to work and use controlled movements to tone and sculpt your body? Start with these four Strength & Sculpt videos:
40-minute Ultimate Sculpt - Micro movements matter most as you focus on all those angles in this intense workout with Zach
Core and Hip Connection with the p.3 trainer - This 20-minute standing workout with the p.3 trainer will give you great core engagement, glute burn, and hip stretch all in one.
Booty Focused Workout - Join Celestine for a 50-minute glute focused workout using the slant board and the heavy ankle weights.
7 Day Reset: Day 4 Sculpt with Dani - For 54 muscle-pumping minutes, Dani will use the light ankle band and p.band strengthen the entire body.
Want to get your heart rate up with added intensity while still using our signature low-impact movements? Press play on these three Cardio Burn workouts:
Cardio Burn: Reconstruct - Grab your p.band for 30 minutes of high intensity work with Zach and Maeve.
Cardio burn: Renovate - Here, you’ll use the light ankle band and gliders to move quickly but efficiently for 30 minutes.
Full Body Cardio Burn - Join Mel for 38 minutes with the heavy ankle band and hand weights—you’ll be breaking a sweat in no time.
25 Minute Full Body Cardio Burn - Raise your heart rate with Dani, where you'll work through longer plank series and cardio bursts in less than half an hour.
Short on time? Go for one of three Quick Boosts for all the burn and muscle activation in 15 minutes or less.
Quick Arm Workout - Ten minutes with Zach and the hand weights is all you need to fire up the upper body.
Summit Boost: Abs - Add this quick ab boost on to another full-body workout, or use on its own for some speedy core work.
Arm and Lower Body Burn - Join Lloyd for 13 minutes of upper and lower-body activation with the p.band and light ankle band.
Ready to give your body the TLC it deserves? Try four Recover & Stretch workouts that use restorative techniques and flexibility exercises to proper stretch and relax every muscle.
Stretch to Elongate - Use this stretch sesh as a pre-workout opener or a post-class wind down.
Active Recovery with the Foam Roller - If you need to with your breath, this recovery with the foam roller will do the trick.
Mat Recovery Without Equipment - It’s just you and the mat for this deep-muscle stretch.
Stretch and Lengthen - Join Zach for 22 minutes of soothing, active recovery with the p.ball and p.3 trainer.
Start with these videos, then explore the rest of our on-demand platform to find more detailed workouts and structured programs that fit your routine. Want to connect even more? Join our P.volve Community group on Facebook to connect with thousands of members working out all over the world.