IT Band

IT Band

53 Episodes

Every Essentrics workout lengthens and strengthens the musculature of the full body. Within this collection, you will find full-body exercises that will strengthen and/or stretch the IT Band.

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IT Band
  • Mobility with Miranda Esmonde-White

    Episode 1

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Floor
    Objectives: Connective Tissue, Mobility, Range of Motion, Pain Relief
    Focus: Full Body

    One of the most obvious physical signs of aging is our level of mobility. Low mobility can mean difficulty with daily...

  • Season 10 Ep.27: Feet & Ankle Strength and Mobility

    Episode 2

    Filmed at Silver Sands Jamaica
    Instructor: Miranda Esmonde-White
    Level: Advanced
    Pace: Fast
    Components: All Barre
    Objectives: Cardio, Toning, Strengthening
    Focus: Ankles, Butt, Glutes, Calves, Achilles, Feet, Toes, Groin, Hamstrings, Hips, IT band, Psoas, Quads, Thighs

  • Season 9 Ep.03: Weight Loss: Hips & Legs

    Episode 3

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Balance, Cardio, Cycling, Spinning, Energy Boost, Toning, Strengthening
    Focus: Lower Body, Arms, Back, Spine, Butt, Glutes, Core, Hamstrings, ...

  • Season 9 Ep.04: Weight Loss: Slenderizing Legs & Hips

    Episode 4

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Cardio, Cycling, Spinning, Energy Boost, Mobility, Range of Motion, Toning, Strengthening, Weight Loss
    Focus: Lower Body, Arms, Back, Spine, B...

  • Season 9 Ep.16: Pain Relief: Focusing on Hips

    Episode 5

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Beginner, Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Posture, Toning, Strengthening
    Focus: Lower Body...

  • Season 8 Ep.05: Balance & Strength

    Episode 6

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Balance, Posture
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hips, IT band, Knees, Legs, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, Shins...

  • Season 9 Ep.17: Weight Loss: Increase Your Range of Motion

    Episode 7

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Cycling, Spinning, Energy Boost, Flexibility, Stretching, Mobility, Range of Motion, Posture, Toning, Strengthening, Yoga
    Focus: Full Body, Ar...

  • Season 8 Ep.03: Stress Relieving Workout

    Episode 8

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief, Posture, Relaxation, Stress relief
    Focus: Full body, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achille...

  • Season 9 Ep.30: Pain Relief: Frozen Shoulder

    Episode 9

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: All Standing
    Objectives: Balance, Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Posture, Stress Relief, Relaxation, Yoga
    Focus: Full Body, Arms, Back,...

  • Season 8 Ep.07: Elongating Your Muscles

    Episode 10

    Instructor: Miranda Esmonde-White
    Level: Advanced
    Pace: Slow
    Components: All Floor
    Objectives: Toning, Strengthening
    Focus: Ankles, Back, Spine, Butt, Glutes, Core, Feet, Toes, Groin, Hips, IT band, Legs, Psoas, Quads, Thighs

  • Pain Relief with Miranda Esmonde-White

    Episode 11

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Mobility, Range of Motion, Pain relief
    Focus: Full body

    Maintaining your physical health and vitality can be difficult when in pain. This mild, full-body workout acts to lib...

  • Season 12 Ep.24: Upper Body Pain Relief

    Episode 12

    Filmed at Round Hill Hotels and Villas
    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Floor
    Objectives: Cycling, Spinning, Pain relief, Posture, Restore, Healing, Running, Yoga, Mobility, Range of Motion
    Focus: Lower body, Butt, Glutes, Core, Groin, Hamstrin...

  • Season 9 Ep.26: Pain Relief: Pain Prevention

    Episode 13

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Beginner, Intermediate
    Pace: Slow
    Components: All Floor
    Objectives: Cycling, Spinning, Flexibility, Stretching, Mobility, Range of Motion, Pain Relief, Stress Relief, Relaxation, Toning, Strengthening
    Focus: Ful...

  • Season 9 Ep.20: Weight Loss: Hip & Back Strengthening

    Episode 14

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Beginner, Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Flexibility, Stretching, Mobility, Range of Motion, Posture, Stress Relief, Relaxation, Yoga
    Focus: Full Body, Arms, Back, Spine, Core, Ha...

  • Season 8 Ep.14: Unlock Your Hips

    Episode 15

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: All Floor
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Restore, Healing
    Focus: Abs, Butt, Glutes, Groin, Hamstrings, Hips, IT band, Knees, Legs, Neck, Psoas, Quads, Thighs

  • Season 7 Ep.10: Strengthen Hips & Improve Balance

    Episode 16

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Slow
    Components: Standing and Barre
    Objectives: Flexibility, Stretching, Pain relief, Posture, Toning, Strengthening
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Groin, Hamstrings, Hips, IT band, Knees, Legs, Pectorals, ...

  • Season 8 Ep.22: Full Barre Workout to Loosen Hips

    Episode 17

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: All Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Pain relief
    Focus: Back, Spine, Calves, Achilles, Feet, Toes, Hamstrings, Hips, IT band, Knees, Legs, Neck, Psoas, Quads, ...

  • Season 9 Ep.05: Pain Relief: Feet & Calf Healing

    Episode 18

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Energy Boost, Flexibility, Stretching, Hockey, Mobility, Range of Motion, Running, Stress Relief, Relaxation, Toning, Strengt...

  • Season 8 Ep.23: Stretch & Strengthen The Lower Body

    Episode 19

    Instructor: Miranda Esmonde-White
    Level: Beginner
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Mobility, Range of Motion, Toning, Strengthening
    Focus: Abs, Back, Spine, Core, Hamstrings, Hips, IT band, Legs, Pectorals, Chest, Quads, Thighs, Shoulders, Waist

  • Season 7 Ep.12: Relieve Aches & Pains

    Episode 20

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Connective Tissue, Balance, Energy Boost, Pain relief
    Focus: Back, Spine, Butt, Glutes, Core, Groin, Hamstrings, Hips, IT band, Knees, Legs, Neck, Pectorals, Chest, Psoas, Quads, Thighs, Ribs, ...

  • Season 8 Ep.25: Feet & Ankles

    Episode 21

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Energy Boost
    Focus: Abs, Ankles, Arms, Back, Spine, Calves, Achilles, Core, Feet, Toes, Hips, IT band, Knees, Legs, Pectorals, Chest, Quads, Thighs, Ribs, Shoulders, Waist

  • Season 8 Ep.30: Strength & Flexibility of Hips

    Episode 22

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Flexibility, Stretching, Mobility, Range of Motion,
    Focus: Abs, Back, Spine, Butt, Glutes, Core, Hamstrings, Hips, IT band, Knees, Legs, Pectorals, Chest, Ribs, Waist

  • Season 7 Ep.15: Feet & Knees

    Episode 23

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Energy Boost, Mobility, Range of Motion, Pain relief
    Focus: Abs, Ankles, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hamstrings, Hips, IT band, Knees, Legs...

  • Season 7 Ep.19: Loosening Your Body Barre Workout

    Episode 24

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Slow
    Components: Standing and Barre
    Objectives: Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Posture, Stress Relief, Relaxation
    Focus: Ankles, Back, Spine, Butt, Glutes, Calves, Achilles, Feet, Toes, Groin, Hams...