Ascend Movement Studio

Home Program #1 (weeks 1-4)

Phase 2 - Home Program (2x45-min workouts + 2x 15 mins mobility)

Core & Breath Fundamentals (20 minutes)

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

Whole Body Mobility Flow (28 minutes)

Hip Hinges + Prep (25 mins)

Ski Knees Tune Up (15-20 minutes)

Kitchen Workout: Counter Push-Ups & Staggered Stance Squats (10 mins)

Tempo Kitchen Workout (tempo push-up and deadlift)

Get up and don't fall

Resistance Band Super Duo

Tempo Dumbbell Workout

What is the core? - video

Breath & Core Assess - Part 1 (Rib or Belly Breath?)

Breath & Core Assess - Part 2 (Can you exhale?)

Breath & Core Assess - Part 3 (Core activation?)

Breath & Core Assess - Part 4 (Bottom Up Core?)

Breath & Core Assess - Part 5 (How connected is your core?)

Rib and Pelvis Orientation - Stacking

Lesson: "Slippy Scaps and Stable Ribs"

Scapular Kayak

Scapular Wall Plank

Raised Bear and Shoulder Taps

A lesson: 3-planes of pelvic Movement

Movement to Master: Gentle Pelvic Rocks (supine lying)

Movement to Master: Turn your pelvis right and left (lying on side)

Deep Dive into the Hip Shift

A lesson: Centre of Gravity and Foot Movement

Movement to Master: Unlock the foot - transition from pronation to supination

Calf Raise Assessment + Correctives

Massage Ball Basics for Feet

Toe Yoga

Tib Post Calf Raise

Toe flexor strength

Single Leg Stance w Big Toe Control

Hamstring Isometric Assessment & Exercise

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