Holly Rilinger’s Lifted Class at Bandier

Bandier, the New York‑based boutique fitness hub, has become a destination for athletes who crave a blend of strength, mobility and community. Among its most talked‑about offerings is the Lifted class led by Holly Rilinger, a former competitive gymnast turned movement coach. Since its launch, Lifted has attracted both seasoned athletes and newcomers eager to experience a workout that feels like a dance, a strength session and a mindfulness practice all at once. This article breaks down everything you need to know before stepping onto the studio floor – from Holly’s background and the class format, to practical tips for preparation, integration into a broader routine, and how to make the most of the vibrant Bandian community.

Key takeaways

Focus on low-impact, rhythmic movements that blend functional strength with dynamic stretching and breath-centered timing.
Prepare for class with breathable gear, a resistance band, and a beginner's mindset to prioritize form over speed.
Incorporate Lifted twice weekly to boost joint health, core stability, and posture without overtaxing your nervous system.
Utilize the three-tier progression model to safely advance from foundation-building to advanced movement articulation.

What is the Lifted concept?

Lifted is marketed as a full‑body, low‑impact class that emphasizes functional strength, joint mobility and rhythmic movement. The core philosophy is simple: move with intention, celebrate range of motion, and build resilience without the high‑impact pounding typical of many cardio‑heavy classes. Each 45‑minute session weaves together elements of gymnastics, pilates, and contemporary dance, creating a flow that challenges the nervous system while keeping the joints safe.

Key components of the Lifted methodology include:

Progressive loading – using body weight, light dumbbells or resistance bands to gradually increase demand.
Dynamic stretching – moving through full ranges of motion to improve flexibility and proprioception.
Breath‑centered timing – synchronising inhalations and exhalations with movement to enhance mind‑body connection.
Playful sequencing – arranging moves in a way that feels like a choreographed routine rather than a rigid circuit.

The result is a workout that feels energising yet restorative, making it suitable for a wide spectrum of fitness levels.

Meet Holly Rilinger: Instructor profile

Holly Rilinger grew up training in elite gymnastics programs before transitioning to a career in movement coaching. Her experience spans collegiate gymnastics, competitive cheerleading and a decade of teaching at boutique studios across the United States. Holly’s teaching style is rooted in the belief that everyone can discover strength through curiosity and play.

What sets Holly apart is her emphasis on biomechanics. She often explains the “why” behind each movement, encouraging participants to feel the activation of specific muscle groups rather than simply completing a rep. Holly also holds certifications in corrective exercise, which informs her ability to modify moves for individuals with limited mobility or previous injuries.

Beyond the studio, Holly is an advocate for inclusive fitness, regularly contributing articles to wellness publications and hosting free community workshops that focus on body positivity and functional health.

Class structure and signature moves

A typical Lifted class follows a predictable yet fluid structure, allowing participants to anticipate the flow while staying engaged:

Grounding warm‑up (5 minutes) – gentle spinal articulations, shoulder rolls and diaphragmatic breathing to centre the mind.
Mobility circuit (10 minutes) – dynamic hip openers, ankle dorsiflexion drills and thoracic rotations performed in a flowing sequence.
Strength segment (15 minutes) – body‑weight rows, single‑leg dead‑lifts, and overhead presses using light kettlebells or bands. Holly often incorporates “gymnastics‑style” holds such as hollow body and arch positions to build core stability.
Flow integration (10 minutes) – a choreographed series that blends the previously practiced moves into a continuous, music‑driven routine. This is where participants experience the dance‑like quality of Lifted.
Cool‑down and reflection (5 minutes) – static stretches paired with guided mindfulness prompts.

Signature moves that frequently appear include the “Superman pull”, a controlled reverse fly that targets the posterior shoulder; the “Lunge‑to‑reach”, which couples lower‑body strength with spinal extension; and the “Band‑assisted roll‑through”, a fluid transition that improves coordination and scapular mobility.

Physical benefits and participant feedback

While individual results vary, regular attendees of Lifted report several consistent benefits:

Improved joint health – the emphasis on controlled range of motion reduces wear on knees and hips compared with high‑impact cardio.
Enhanced core stability – the combination of hollow holds and dynamic sequencing strengthens deep abdominal muscles.
Better posture – thoracic extensions and scapular retractions counteract the forward‑leaning posture common among desk workers.
Increased body awareness – participants often note a heightened sense of how muscles engage during everyday tasks.

Testimonials on Bandier’s website highlight the class’s “feel‑good” factor, describing sessions as “a moving meditation” and “the perfect blend of strength and flow”. Importantly, Holly stresses that the class is not intended to replace high‑intensity interval training for athletes seeking maximal cardiovascular conditioning; instead, it serves as a complementary modality that supports longevity and movement quality.

Preparing for your first session: gear, warm‑up and mindset

Showing up prepared can make the difference between feeling overwhelmed and enjoying the experience. Here are actionable steps to set yourself up for success:

Dress in breathable, stretch‑friendly clothing – fitted leggings, a moisture‑wicking top and supportive sneakers (or barefoot if the studio permits) allow unrestricted movement.
Bring a small towel and water bottle – the studio maintains a climate‑controlled environment, but staying hydrated supports optimal muscle function.
Pack a resistance band – while Holly provides equipment, having your own band ensures you can follow along comfortably.
Complete a brief home warm‑up – 5 minutes of cat‑cow spinal rolls, ankle circles and shoulder shrugs can prime the nervous system before class begins.
Adopt a beginner’s mindset – remember that the class is designed for progressive learning. It’s okay to modify moves, ask for cues, and focus on form rather than speed.

Holly often reminds participants that the mental component is as important as the physical. Arriving with an intention – whether it’s “cultivate balance” or “release tension” – can enhance the mindfulness aspect of the session.

Integrating Lifted into a balanced fitness routine

Lifted works well alongside a variety of other training modalities. Consider the following weekly template for a well‑rounded program:

Monday – Strength training (free weights or machines, focusing on lower body power).
Tuesday – Lifted class (45‑minute functional flow).
Wednesday – Active recovery (light yoga, walking or swimming).
Thursday – HIIT or cardio (interval sprints, rowing or cycling).
Friday – Lifted class (repeat of the Tuesday structure).
Saturday – Outdoor activity (hiking, cycling or a sport you enjoy).
Sunday – Rest or gentle mobility work.

This schedule ensures you receive adequate strength stimulus, cardiovascular conditioning and the joint‑friendly benefits of Lifted. Adjust the frequency based on personal recovery needs; many participants find that attending Lifted twice per week provides optimal mobility gains without overtaxing the nervous system.

Pricing, scheduling and booking tips

Bandier offers several membership options that include Lifted. As of the latest update, the pricing tiers are:

Drop‑in rate – $30 per class, ideal for occasional visitors.
5‑class pass – $130, a modest discount for those planning a short‑term commitment.
Monthly unlimited – $199, granting unrestricted access to all boutique classes, including Lifted.

Classes fill quickly, especially during peak times (early morning and early evening). To secure a spot:

Download the Bandier app and enable push notifications for class releases.
Set a reminder for the weekly schedule release – typically on Thursday evenings.
Consider booking a “waitlist” if your preferred time is full; cancellations often open up spots the same day.
Take advantage of introductory workshops, which are sometimes offered at a reduced rate and provide a deeper dive into Holly’s teaching style.

Remember to review the studio’s cancellation policy (usually 24‑hour notice) to avoid forfeiting credits.

Community and culture at Bandier’s studio

Beyond the workout, Bandier cultivates a strong sense of community. Participants often describe the environment as supportive, inclusive and celebratory. Here are a few ways the studio nurtures connection:

Post‑class socials – a short coffee or tea period where members share experiences and exchange tips.
Instructor office hours – Holly holds monthly “ask‑me‑anything” sessions, allowing participants to discuss technique, recovery strategies or personal goals.
Member challenges – quarterly mobility challenges that encourage consistent practice and foster friendly competition.
Inclusive language – the studio emphasizes non‑judgmental cues, using modifications and progressions rather than a one‑size‑fits‑all approach.

This culture not only enhances adherence but also creates a network of accountability partners. Many long‑term members credit the community vibe as a key reason they continue attending Lifted weeks after their initial enrollment.

Progression pathways: From beginner to advanced in Lifted

One of the most compelling aspects of Holly Rilinger’s Lifted class is the built‑in scaffolding that lets participants evolve at their own speed. While the original article mentions that moves are scalable, it does not outline a concrete roadmap. Below is a three‑tier progression model that instructors and dedicated members can use to chart measurable growth.

Tier 1 – Foundation (Weeks 1‑4)
- Focus on mastering the basic joint‑centric cues: “spine neutral,” “shoulder blades down and back,” and “weight evenly distributed through the feet.”
- Use only body‑weight or ultra‑light resistance (e.g., 2‑lb bands). The goal is to develop proprioceptive awareness rather than strength.
- Key moves: Cat‑cow flow, assisted hollow hold (knees bent), band‑assisted roll‑through with a focus on smooth transition.
- Assessment metric: Ability to hold a hollow position for 20 seconds with a neutral spine and no sagging hips.
Tier 2 – Strength & Flow Integration (Weeks 5‑10)
- Introduce moderate resistance (3‑5 lb dumbbells or medium‑resistance bands). Begin to layer strength moves into the flow segment.
- Key moves: Single‑leg dead‑lift to reach, band‑assisted Superman pull with a full range of motion, and a 4‑count “traveling” lunge that incorporates a torso twist.
- Assessment metric: Complete a 10‑minute choreography that includes at least three strength‑focused transitions without stopping for more than two breaths.
Tier 3 – Advanced Articulation (Weeks 11‑16+)
- Incorporate heavier implements (8‑10 lb kettlebells) and explore plyometric variations (e.g., squat‑to‑press jumps) while maintaining low impact on the joints.
- Key moves: Full‑range overhead press with a controlled eccentric, “arch‑to‑hollow” flow that flips the spine position within a single breath cycle, and a dynamic band‑resisted roll‑through that challenges scapular coordination.
- Assessment metric: Execute a 15‑minute full‑class sequence with at least 80 % of the prescribed load while preserving form cues (no rounding of the back, shoulders stable).

Each tier can be revisited as needed; the model is not linear but cyclical. For example, an athlete recovering from a minor ankle sprain might drop back to Tier 1 for two weeks, then re‑enter Tier 2 once stability returns. Instructors can use a simple spreadsheet to track these metrics, providing participants with visual proof of progress.

Injury prevention and rehabilitation applications

Lifted’s low‑impact, mobility‑first design makes it an excellent adjunct to formal physiotherapy programs. Below are three case studies that illustrate how the class can be leveraged for specific injury scenarios, along with concrete modifications and safety checks.

Patellofemoral pain syndrome (runner’s knee)
- Problem area: Excessive valgus collapse during single‑leg work.
- Lifted adaptation: Replace single‑leg dead‑lifts with a “reverse lunge‑to‑reach” where the front knee stays over the ankle and a band around the thigh provides gentle external rotation cue.
- Progression: Begin with a 1‑band (light) and increase tension only after the participant can maintain knee alignment for three consecutive reps.
- Outcome measure: Decrease in Visual Analog Scale (VAS) pain during a 30‑second wall sit from >5/10 to <2/10 after four weeks.
Rotator cuff tendinopathy
- Problem area: Impingement during overhead presses.
- Lifted adaptation: Substitute overhead kettlebell presses with a “scapular plane raise” using a resistance band anchored at waist height. Emphasize the “thumbs up” cue to promote external rotation.
- Progression: After three weeks of pain‑free band work, introduce a light dumbbell (2 lb) for a controlled press, limiting the range to 90 degrees of shoulder flexion.
- Outcome measure: Ability to complete 12 repetitions of the banded raise without pain, measured with the Shoulder Pain and Disability Index (SPADI) dropping below 20 %.
Low back discomfort from prolonged sitting
- Problem area: Reduced thoracic extension and hip flexor tightness.
- Lifted adaptation: Emphasize the “spine‑wave” drill: start in cat‑cow, then progress to a seated thoracic rotation using a yoga block. Follow with the “band‑assisted roll‑through” that specifically trains scapular glide while protecting lumbar curvature.
- Progression: Add a 30‑second hollow‑hold with a small pillow under the lower back to encourage lumbar neutral positioning.
- Outcome measure: Improved lumbar flexion angle on a goniometer by at least 10 degrees after six sessions.

In each scenario, the instructor should conduct a brief pre‑class screen (e.g., a 3‑question pain check) and document any modifications in a shared class log. This systematic approach not only protects the participant but also creates a data trail that therapists can reference.

Integrating wearable technology and data tracking into Lifted

While Lifted is fundamentally a movement‑mindfulness practice, many athletes now seek quantifiable feedback. Below are three wearable tools that complement the class without detracting from its low‑impact ethos, plus a step‑by‑step guide for syncing the data to the Bandier app.

Heart‑rate variability (HRV) wristband (e.g., Whoop, Oura)
- Purpose: Gauge autonomic nervous system recovery before and after class.
- Implementation: Wear the band 24/7; review the nightly HRV score. If HRV drops more than 10 % compared to the weekly baseline, consider swapping a Lifted session for active recovery.
Inertial measurement unit (IMU) socks (e.g., Motus)
- Purpose: Capture joint angular velocity during dynamic stretches (hip openers, ankle dorsiflexion).
- Implementation: Pair the socks with the Bandier app via Bluetooth. The app will generate a heat map of range‑of‑motion improvements after each class, highlighting any asymmetries.
Surface electromyography (sEMG) patches (e.g., MyoWare)
- Purpose: Visualize muscle activation patterns during the strength segment.
- Implementation: Place patches on the gluteus medius and upper trapezius before the class. The live feed can be displayed on a tablet for a brief 2‑minute “tech check” at the start, allowing participants to see if they are recruiting the intended muscles.

Data privacy is paramount. The Bandier app offers an opt‑in setting that encrypts all biometric streams and deletes them after 30 days unless the user chooses to retain a historical log. For members uncomfortable with continuous monitoring, the technology can be used on a “once‑a‑month” basis to benchmark progress.

Nutrition strategies for optimal recovery after Lifted

Because Lifted emphasizes both strength and mobility, post‑class nutrition should support muscle repair, glycogen replenishment, and connective‑tissue health. Below is a three‑phase nutrient protocol that can be personalized based on dietary preferences (omnivore, vegetarian, vegan).

Immediate window (0‑30 minutes)
- Goal: Spike insulin modestly to shuttle amino acids into muscle cells.
- Suggested combo: 20 g of high‑quality protein (whey isolate, pea protein, or soy) blended with 15 g of fast‑acting carbohydrate (e.g., ripe banana, honey, or a small sports drink).
- Example recipe: “Recovery Smoothie” – 1 scoop whey, ½ cup frozen berries, ½ banana, ½ cup oat milk, 1 tsp chia seeds.
Intermediate window (30‑90 minutes)
- Goal: Provide sustained amino acid delivery and replenish electrolytes lost through sweat.
- Suggested meal: A balanced plate of lean protein (grilled chicken, tempeh, or lentils), complex carbs (sweet potato, quinoa), and colorful vegetables (broccoli, bell peppers).
- Electrolyte tip: Add a pinch of sea salt or a splash of coconut water to the meal.
Long‑term window (2‑4 hours)
- Goal: Support collagen synthesis for joint health, which aligns with Lifted’s mobility focus.
- Suggested foods: Bone broth, gelatin‑infused smoothies, or a serving of vitamin‑C‑rich fruit to aid collagen cross‑linking.
- Supplement suggestion: 5 g of hydrolyzed collagen plus 500 mg of vitamin C, taken with a light snack.

Special consideration: Participants who practice intermittent fasting should aim to break their fast within the immediate window to avoid catabolic stress, but they can still keep the carbohydrate portion modest (e.g., 10 g) if they prefer a lower‑glycemic approach.

Adapting Lifted for special populations: pregnancy, seniors, and high‑performance athletes

Lifted’s modular nature makes it a flexible template for diverse groups. The following subsections outline concrete adjustments, safety checks, and progression cues for three distinct demographics.

Pregnant participants (second and third trimester)

Safety focus: Maintain a neutral spine, avoid deep lumbar flexion, and keep the center of gravity within the pelvic basin.
Modified moves:
- Replace deep lunge‑to‑reach with a “standing side‑leg lift” that strengthens hip abductors without excessive forward flexion.
- Swap overhead kettlebell presses for “band‑assisted chest openers” performed while seated on a stability ball.
- Use a wide‑stance “rock‑back” squat to reduce pressure on the pelvis.
Progression cue: If a participant can comfortably hold a modified hollow position for 30 seconds without pelvic floor strain, they may add a light resistance band for the next session.

Older adults (65+)

Safety focus: Prioritize joint protection, balance, and controlled tempo.
Modified moves:
- Replace single‑leg dead‑lift with a “chair‑supported single‑leg raise” where the participant holds the back of a sturdy chair for stability.
- Introduce a “wall‑supported Superman pull” using a resistance band anchored at chest height, keeping the torso upright.
- Use a “step‑down flow” instead of a full lunge‑to‑reach, allowing the participant to step onto a low platform (4‑6 inches) and gently lower the opposite foot.
Progression cue: Once the participant can perform five repetitions of each modified move with a smooth, pain‑free tempo, the instructor can gradually reduce chair support and increase band tension.

High‑performance athletes (e.g., sprinters, climbers)

Safety focus: Preserve the low‑impact nature while adding sport‑specific overload.
Modified moves:
- Integrate “explosive hollow‑to‑arch” transitions that mimic the rapid core activation required in sprint starts.
- Introduce “single‑leg kettlebell swing” variations with a moderate load (12‑15 lb) to develop posterior chain power without high‑impact landing.
- Use “band‑resisted scapular pull‑ups” (light band) to reinforce shoulder stability for climbers.
Progression cue: Athletes should log the load and tempo of each power‑focused move. Once they can maintain a 2‑second eccentric phase with a 10 % increase in load, they may advance to the next intensity tier.

Instructors are encouraged to keep a “population‑specific cheat sheet” on the studio wall, ensuring that modifications are applied consistently and safely across sessions.

Designing your own at‑home Lifted‑inspired routine

Not every day can be a studio visit, especially when travel or a busy schedule intervenes. Holly’s publicly released flow charts serve as a blueprint, but many members want a personalized, time‑efficient version they can execute in a living‑room or hotel suite. Below is a 30‑minute, equipment‑minimal routine that mirrors the class’s five‑segment architecture.

Micro‑grounding warm‑up (4 minutes)
- 30 seconds of deep diaphragmatic breathing while seated, hands on the belly.
- 10‑second intervals of neck circles, shoulder rolls, and wrist mobilizations.
- 30 seconds of cat‑cow on a mat, focusing on articulating each vertebra.
Dynamic mobility circuit (8 minutes)
- Hip‑openers: 3 × 10 “world’s greatest stretch” reps per side, moving fluidly.
- Ankle dorsiflexion: 2 × 15 toe‑rock‑to‑heel‑rock repetitions, using a wall for balance if needed.
- Thoracic rotations: 2 × 12 seated thread‑the‑needle variations per side.
Strength segment (10 minutes)
- Body‑weight rows using a sturdy table (3 × 8 reps).
- Single‑leg dead‑lift to reach (no weight) – 3 × 6 per leg, emphasizing hip hinge.
- Band‑assisted overhead press – 3 × 10 reps using a light resistance band (around 10 lb tension).
Flow integration (6 minutes)
- Combine the previous moves into a seamless sequence: start in a standing hollow, transition to a single‑leg dead‑lift, flow into a banded press, then roll through into a tabletop row, finishing with a gentle lunge‑to‑reach. Perform the chain 3 times, matching breath to movement (inhale on lengthening, exhale on contracting).
Cool‑down and reflection (2 minutes)
- Standing forward fold for 30 seconds, allowing the head to hang.
- Seated spinal twist (each side 30 seconds).
- Finish with a 30‑second seated mindfulness pause, noting any sensations of gratitude or tension release.

To keep the routine fresh, swap out one mobility exercise each week (e.g., replace ankle dorsiflexion with “frog stretch”) and rotate the band resistance level. For those who own a yoga block, incorporate it into the hollow‑to‑arch transition to increase the stretch intensity without adding weight.

Finally, log the session in a simple notebook or the Bandier app’s “home workout” tab. Tracking reps, band tension, and perceived exertion (scale 1‑10) will reveal trends and inform when you’re ready to re‑enter the studio for a higher‑intensity class.

Frequently asked questions

1. Do I need prior gymnastics or dance experience to join Lifted?
No. Holly designs each movement with scalable options, and the class welcomes beginners. While a background in gymnastics can provide familiarity with certain body positions, the emphasis is on learning proper alignment and progressing at your own pace.

2. Can I modify the class if I have a shoulder injury?
Absolutely. Holly offers alternatives such as band‑assisted pulls, reduced range of motion for overhead movements, and extra support from props. It’s recommended to inform the instructor before class begins so she can suggest the safest modifications.

3. How does Lifted differ from a traditional pilates session?
Both share a focus on core engagement and controlled movement, but Lifted incorporates more dynamic, gymnastics‑inspired elements and uses light external resistance (bands, kettlebells). The flow is set to upbeat music, creating a rhythm that feels more like a dance class than a static pilates mat workout.

4. What should I eat before attending a Lifted class?
Aim for a light, balanced snack 60‑90 minutes prior – for example, a banana with almond butter or a small Greek yogurt with berries. This provides sufficient fuel without causing discomfort during the low‑impact, mobility‑focused session.

5. Is there a way to continue practicing Lifted moves at home?
Yes. Holly has released a series of short instructional videos on the Bandier website and YouTube channel. Additionally, the studio provides printable flow charts that outline the class sequence, allowing you to rehearse the movements on off‑days.