Course curriculum

  • 1

    Start Here

    • MOBILITY PHASE 1 - Intro
  • 2

    Wrist Mobility Sequence

    • Wrist Mobs
  • 3

    Shoulders & Spine

    • Shoulders and Spine (Phase 1)

    • Neck Controlled Articular Rotations (CARs)

    • Thoracic spine CARs

    • Scapular CARs

    • Shoulder CARs

    • Tea Cups

    • Shoulder corkscrews
  • 4

    BONUS: Upper Body Mobility Flow (18 mins)

    • Upper Body Mobility Follow Along
  • 5

    Hips & Lower Body

    • Intro to better hips

    • Hip 90:90

    • Side lying hip CARs

    • Kneeling Hip CARs

    • Shin Box Lifts

    • Active Pigeon

    • Fisherman Stretch

    • Straddle Pancakes
  • 6

    BONUS: Lower Body Mobility Flow (17 min)

    • Lower Body Mobility Follow Along
  • 7

    Animal Flow

    • ANIMAL FLOW PHASE 1 - STRENGTH AND STRUCTURE

    • Beast Position + Hold

    • Beast Lift Offs/Activations

    • Crab Position + Lift Offs

    • Under Switches

    • Crab Tabletops

    • Crab Reach

    • Side Kick Thru
  • 8

    MOBILITY PHASE 2

    • Phase 2 Intro
  • 9

    Shoulders & Spine Phase 2

    • Shoulders and Spine (Phase 2)

    • Scapular Push ups

    • Segmental cat cows

    • Side Lying thoracic spine rotations

    • Swimmer Hovers

    • Broom forward folds

    • Shoulder dislocates

    • Standing Spinal Waves

    • Lat and tri stretch

  • 10

    Hips & Lower Phase 2

    • Bulletproof Hips

    • Squat Mobs

    • Hip 90 90 lift offs

    • Ironing Legs

    • Can Openers

    • Kneeling Diagonal stretch

    • Sissy Squats

    • Cossack Squat Slides

    • Horse Stance Holds
  • 11

    Animal Flow Phase 2

    • STRENGTHENING AND EXPANDING MOVEMENT LANGUAGE

    • Traveling Beast

    • Scorpion Reach

    • Front Kick Thru

    • Lateral Traveling Ape

    • Forward Traveling Ape

    • Spinal Wave

  • 12

    Phase 2 download

    • MOBILITY PROGRAM PHASE 2

  • 13

    Weighted Mobility (Bonus)

    • Intro to weighted mobility

    • Front foot elevated split squats

    • Horse stance pulses

    • Single leg DL

    • Jefferson Curls

    • Seated good mornings
  • 14

    MOBILITY PHASE 3

    • Intro to Phase 3
  • 15

    Shoulders and Spine Phase 3

    • Behind Back S Reach

    • Cuban Rotations

    • Active Cobra Liftoffs

    • Segmental Spinal Rolls

    • Prone Shoulder Dislocates

    • Swimmer Hovers

    • Bridge

    • BONUS: Scapular Shrugs

    • BONUS: German Hang & Skin the Cat
  • 16

    Hips & Lower Phase 3

    • Active Hamstring

    • External Rotation Lift Offs

    • Hip Flexor Lift Offs

    • Horse Stance to Straddle Reach

    • Long Lunge Holds

    • Step Behind Lunge Holds

    • Elevated Pigeon dips

    • Horse Stance Good Mornings