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Fundamental Body Region Specific Programs
Intro to the Hip/Core Program
What we will learn (0:14)
Mobility - Hip/Core
Mobility - Quadruped rocks (0:38)
Mobility - Hip 90/90 (0:44)
Mobility - Anterior lunge on step with stick overhead reach (0:42)
Mobility - Lateral lunge on step with rotational reach (0:39)
Stabilization Circuit 1 - Hip/Core
Alternating hip fallouts (0:45)
Segmental bridge with alternating march (0:59)
Clams (0:38)
Bear with alternating leg extension (0:34)
Dead bugs on foam roll (1:00)
Stabilization Circuit 2 - Hip/Core
Diagonal Kickbacks (0:58)
Foam Roll Single Leg RDL (0:44)
Posterior Lunge (1:06)
Lateral Lunge (0:56)
Lateral march with kettlebell farmer carry at side (1:00)
Intro to the Shoulder Fundamentals Program
Shoulder Fundamentals - What we will learn (0:30)
Mobility - Shoulder
Quadruped rocks - 3 way (1:36)
Mobility - Anterior lunge on step with stick overhead reach (0:42)
Wall Pec Stretch with Nerve Glide (0:47)
Foam Roll Thread the Needle (1:09)
Stabilization Circuit 1 - Shoulder
Quadruped Scapular Protraction - Retraction (0:49)
Wall Slides (0:40)
Bilateral shoulder ER (0:47)
Overhead Medball Wall Clock (0:41)
Incline Bear with Alternating Shoulder Taps (1:24)
Stabilization Circuit 2 - Shoulder
Band Single Arm Row (0:40)
Bent Over YTI (1:08)
Lateral March with Overhead Farmer Carry (0:45)
Band External Rotation 0-90 Series (1:00)
Rotational Plank Series (0:59)
Ankle Fundamentals
Intro Ankle Fundamental - What we will learn (0:20)
Mobility - Ankle
3 Way Calf Stretch (1:29)
Wall Toe Stretch (0:56)
Anterior Lunge on Step with Weight Shift (1:01)
Closed Chain Ankle Inversion/Eversion (0:48)
Stabilization Circuit 1 - Ankle
Woodpeckers (0:53)
2 to 1 Heel Raise (1:04)
Posterior Lunge with Lateral Band Pull (1:02)
Single Leg Balance with Overhead Lateral Reach (0:44)
Lateral Lunge to Curtsey Lunge (0:54)
Stabilization Circuit 2 - Ankle
Drop Step to Single Leg Balance with Farmer Carry (0:37)
Single Leg Balance with 4 Way Reach (0:52)
Step Up to Single Leg Balance (0:42)
Lateral Band Walk with Band at Toes (0:42)
Isometric Single Leg RDL with Weight Transfer (0:49)
Teach online with
Bear with alternating leg extension
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