Course curriculum

  1. 1

    • A message from the instructor

    • How to use this course

    • Before you begin - IMPORTANT! Informed Consent & Waiver
  2. 2

    • What is the core? (text and images)

      FREE PREVIEW

    • 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?)

    • Core Basics Mini Workout (15 mins)
  3. 3

    • Rib & Pelvic Orientation (aka "stacking")

    • A core muscle you didn't know you had:)
  4. 4
  5. 5
  6. 6
  7. 7

    • Phase 2 - Lower Body Pre-Hab

    • Phase 2 - Home Workout #1

    • Phase 2 - Home Workout #2 (Circuit)
  8. 8

    • Back to basics 15-min core @ the wall

    • Hips & hamstrings - 3-ways (17-mins)

    • Ski Knees Tune Up (15-20 minutes)

    • Kitchen Push-Ups & Staggered Stance Squats (10 mins)

    • Get Up & Don't Fall Down (~10 mins)

    • 2 Dumbbells 3 Moves

    • Resistance Band Duo

    • One Move Wonder

    • Hamstring and Hip Mini-Protocol
  9. 9

    • How to use this section

    • Spine Hinge Point Training

    • Knee - Tibial Rotation w Rag

    • Knee - Tibial Rotation w Massage Balls

    • Knee - Controlled Articular Rotations (CARs)

      FREE PREVIEW

    • 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