Ascend Movement Studio

What is the core? (video)

Breath Assess - Part 1 (rib or belly breather?)

Breath Assess - Part #2 (Can you exhale?)

Breath & Core Assess - Part 3 (Reflexive Core Activation?)

Breath & Core Assess - Part 4 (Bottom up or Top Down Core Strategy?)

A Mini Breathwork Session (8-min)

Using the belly breath to relax and expand

Massage Ball for Mid-Back & Rib Cage

Using Breath to Stretch from the Inside Out

Exercise Idea: Lying Back Body Expansion

Exercise Idea: Seated Back Body Expansion

Pelvic Movement - 3 planes

Gentle Pelvic Rocks (supine lying)

Do your hips shift left and right?

Moving the ribs & pelvis together

Exercise Idea: 4 Point Hip Shift on Block

Mini-Workout - Pelvic Mobility (quadruped & side-lying)

Standing Pelvic Shifts

Rib & Pelvic Orientation (aka "stacking")

The serratus anterior - the core muscle that you didn't know about

Creating and Managing Pressure with a Connected Core

Relaxing the Abdomen w a belly breath

Spinal Segmentation

Hinge Point Training (Lumbar Spine)

Standing Spinal Rolls

Belly Breath to Relax the Back

Centre of Gravity, Feet & Pelvic Floor Health

Pronation/Supination

Happy Hips Shift

Happy Hips Hinge

We all need to master a hinge

Happy Hips Rotate

Phase 1 Intro

Home Program Phase 1

A quick breath work session (5-min)

Core Fundementals (supine @ wall 90/90 position) (15-mins)

Pelvic Mobility (20 mins) - 4 pt & side lying

Ribs & Core at the wall

Prep + Hip Hinge (25 mins)

Kitchen Counter Push-Up & Squat (5-10 mins)

How to use this section

Spine Hinge Point Training

Knee - Tibial Rotation w Rag

Knee - Tibial Rotation w Massage Balls

Pelvis - Knee Rolls @ wall

Pelvis - Side Lying Shift + inner and outer thigh

Hip & Pelvis - Side-lying knee and foot taps; 4 ways

Hips - 90/90 SLOW Transitions

Hip - Standing Hip CARs (Controlled Articular Rotations)

Shoulder Blade/Ribs - Kayak

Spine - Segmental Cat-Cow

Hip/Pelvis - Posterior Hip Opener