Course curriculum
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1
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How to use this course
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Before you begin - IMPORTANT! Informed Consent & Waiver
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2
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What is the core? - reading and visuals
FREE PREVIEW -
What is the core? - video
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Breath & Core Assess - Part 1 (Rib or Belly Breath?)
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Breath & Core Assess - Part 2 (Can you exhale?)
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Breath & Core Assess - Part 3 (Core activation?)
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Breath & Core Assess - Part 4 (Bottom Up Core?)
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Deeper Dive - Breath Basics
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Deeper Dive - Core Basics
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Deeper Dive - Core Activation
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3
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Knee Rotation Assessment
FREE PREVIEW -
Hip Rotation Assessment
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Shoulder Rotation Assessment
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Spine Segmentation Assessment
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4
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Hamstring Isometric Assessment & Exercise
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5
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Home Workout #1 - Spine mobility, mastering the stack and prepping the knees
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Home Workout #2 - Pelvic & hip mobility and the lateral shift
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6
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Phase 2 - Whole Body Workout
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Phase 2 - Tempo (4 exercise) Circuit (dumbbells only)
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Lower Body Health & Strength
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Upper Body Health & Strength
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7
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Rib and Pelvis Orientation - Stacking
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Using Isometrics and Co-Contractions to Support Knee Health
FREE PREVIEW -
Deep Dive Into the Squat
FREE PREVIEW -
Deep Dive into the Hip Shift
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Hip Hinge/Deadlift Basics
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Hip Hinge - deepen with a single leg
FREE PREVIEW
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8
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How to use this section
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Spine Hinge Point Training
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Knee - Tibial Rotation w Rag
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Knee - Tibial Rotation w Massage Balls
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Knee - Controlled Articular Rotations (CARs)
FREE PREVIEW -
Pelvis - Knee Rolls @ wall
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Pelvis - Side Lying Shift + inner and outer thigh
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Hip & Pelvis - Side-lying knee and foot taps; 4 ways
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Hips - 90/90 SLOW Transitions
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Hip - Standing Hip CARs (Controlled Articular Rotations)
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Shoulder Blade/Ribs - Kayak
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Spine - Segmental Cat-Cow
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Hip/Pelvis - Posterior Hip Opener
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