Course curriculum

  • 1
    Liability Release Form
    • LIABILITY RELEASE FORM AND AGREEMENT
  • 2
    Introduction
    • CARs Routine: Controlled. Articular. Rotations. Start here!
    • The Basics
    • Common Terms
    • Equipment
  • 3
    CARs Analysis
    • How To: CARs Analysis
    • Toes
    • Ankle
    • Knee
    • Wrist
    • Elbow
    • Lumbar Spine
    • Hips
    • Thoracic Spine
    • Scapula
    • Shoulders
  • 4
    August's Program
    • August's Training Schedule
    • Lumbar and Thoracic Segmentation
    • Hamstring Basics
    • Spine Rotation Mini Class
    • Toe Touch Prerequisites
    • Active Spine Flexion
    • Single Leg Hinge - Intermediate
    • Jefferson Curl 2.0 - Advanced
    • Single Leg Deadlifts, Copenhagens & Divebombers
  • 5
    Foot/Ankle/Knee
    • 1 - Toe Deep Dive
    • 2 - Foot and Ankle Basics
    • 3 - Beginner Ankle Rotation and Dorsiflexion
    • 4 - Foot and Ankle Complex
    • 6 - Knee Internal Rotation and Flexion
    • 7- Ankle Dorsiflexion + Achilles Specifics
    • 8 - Deep Knee Flexion
    • 9 - Lower Body ISO holds
    • 10 - Knee Day: Build to Split Squat
    • 11 - Knee Day: Build to Natural Leg Extensions
    • Patella Tendon Preparedness
    • Squat Day Prep - Intermediate
    • The Squat
    • The Lunge - Beginner
    • Split Squat - Intermediate
    • Natural Leg Extensions - Intermediate
    • Retrain your Gait
    • Run Prep - Foot and Ankle
    • Squat - Advanced
    • Sissy Squat - Advanced
  • 6
    Hips
    • 1 - Beginner Hip Internal Rotation
    • 2 - Hip Basics
    • 3 - Introduction to 90/90
    • 4 - Decoupling the Hip and Spine
    • 5 - Hip Rotation, Flexion and Abduction: Build to Squat
    • 6 - Breathing and Hip Abduction
    • 7 - Knee and Hip Rotation
    • 8 - Hip Flexion: Bent leg/Straight leg
    • 9 - Hip IR and Hip Extension Training
    • 10 - Bent Leg Hip Flexion: Progressions
    • 11 - Straight Leg Hip Extension
    • 12- Hip ER and Adduction
    • 13 - Trail Leg of 90-90
    • 14 - Hip Abduction: Intro to Standing Split
    • 15 - Advanced Knee and Hip Rotation
    • 16 - Advanced Hip Rotation
    • 17 - Progressing the 90-90: Loaded Options
    • 18 - Hip Extension Specific Training
    • 19 - Half-90 Focus
    • 20 - Loaded Kinstretch: Half-90 to Figure-4 ISOmp
    • Build a Stronger Butterfly
    • The Hinge - Intermediate
    • Breaking Down the Single Leg Hinge
    • Conquer the Stepup
    • Pigeon - Intermediate
    • Can you Cossack?
    • Cossacks & Copenhagens
    • Copenhagen Plank - Intermediate
    • Lotus - Advanced
    • The Pancake
    • Advanced Middle Splits
    • Middle Splits - Advanced
    • Advanced Front Splits
    • The Van Damme - Advanced
  • 7
    Wrists/Elbows
    • 1 - Troubleshooting the Wrist
    • 2 - The Elbow/Wrist Basics
    • 3 - All the Little Things - Beginner
    • 4 - Intermediate Wrist and Fingers
    • 5 - Wrist Extension - Intermediate
    • 6 - Elbow Rotators - Intermediate
    • 7 - Wrist Extension + Loaded ISO holds - Advanced
    • 8 - Wrist Specific Training - Advanced
    • 9 - Elbow Training - Advanced
    • Pushup - Beginner
    • Bodyweight Skullcrusher Breakdown - Intermediate
    • Crow - Advanced
  • 8
    Spine
    • 1 - Beginner Breathwork Training
    • 2 - Train the Breath
    • 3 - It Starts With the Spine
    • 4 - Spine Segmentation Homework
    • 6 - Conquering Pelvic Compensations
    • 7 - Lumbar Spine Training
    • 8 - Lumbo-Pelvic Relations
    • 9 - Upper Back Mobility
    • 10 - Overcoming Text Neck
    • 11 - The Tspine CAR
    • 12 - Breathwork + Spine Cool Down
    • 13 - Spine Day Favorites
    • 14 - T-Spine Extension
    • 15 - Lumbar Spine Progressions
    • 16 - Core/Spine Favorites
    • 18 - Progressing Spine Segmentation
    • 19 - Neck Specific Training
    • 20 - T-spine Rotation and Scapula Specifics - Intermediate
    • 21 - Spine Rotation + Anti Rotation
    • 22 - Progressing Spine Rotation
    • 23 - Spine Rotation and Lateral Bending
    • 24 - Advanced Neck Training
    • the Backbend
    • Unpacking your Backbend - Advanced
    • Jefferson Curl - Advanced
  • 9
    Shoulders
    • 1 - Entry Level Shoulder - Beginner
    • 2 - Shoulder IR and ER - Beginner
    • 3 - Scapula Basics - Beginner
    • 4 - Scapula Specifics and Shoulder IR - Beginner
    • 5 - Shoulder and Elbow Rotation
    • 6 - Rotator Cuff Basics - Beginner/Intermediate
    • 7 - Scapula and Shoulder ER
    • 8 - Overhead Position
    • 9 - Bodyweight SASS - Intermediate
    • 10 - Shoulder Rotation - Intermediate
    • 11 - Upper Body Kinstretch - Intermediate
    • 12 - Scapula Protraction + Shoulder IR - Intermediate
    • 14 - Progressing SASS - Intermediate
    • 13 - Expanding Shoulder Extension - Intermediate
    • 15 - Shoulder Rotation + Adduction - Intermediate
    • 16 - Shoulder Flexion + Extension - Intermediate
    • 17 - I's, Y's and T's - Intermediate
    • 18 - Loaded Shoulders and Scapula - Advanced
    • 19 - Loaded Shoulders - Advanced
    • 20 - Regressing the Rotator Cuff
    • 21 - Pec Fly Prerequisites
    • Active Hang
    • Introducing Pike Pushups
    • Breaking Down the Bench Dip - Intermediate
    • Kettlebell Armbar Focus
    • Pike Pushup - Advanced
    • Elevated Pike Pushup - Advanced
    • Handstand Prep
    • Pullup and Chinup - Advanced
    • Wall Handstand - Advanced
  • 10
    Total Body
    • Turbo Advanced CARs Class
    • Total Body Kinstretch: Hip/Shoulder ISOmp's
    • Mobility is Strength - Advanced
    • Hip and Shoulder IR - Beginner
    • Dissociating Spine from Hips and Shoulders - Beginner
    • Bearsit Transfer and Swimmer Hover - Beginner
    • Triple Flexion (Ankle/Knee/Hip) - beginner
    • Post Travel Series - Beginner
    • Deadlift Day Prep - Intermediate
    • Basic Kinstretch - Beginner
    • Total Body Kinstretch - Beginner
    • Total Body CARs - Intermediate
    • Squat and Crunch - Beginner
    • Shoulder Flexion and Hip Extension - Beginner
    • Wrist, Overhead Position and Hip Abduction Mini Class / Homework - Intermediate
    • Replace Your Rest Day - Intermediate
    • Spine and Everything Upper
    • Spine, Scapula and Shoulder - Beginner
    • Hip and Shoulder External Rotation - Intermediate
    • Pushup and Butterfly - Intermediate
    • Spine, Hips, Shoulders - Intermediate
    • Passive Range Holds - Intermediate
    • Total Body Hovers Mini Class - Intermediate
    • Layering Hip and Shoulder Rotation with Linear Training - Intermediate
    • Cossacks and Copenhagens Half Class - Intermediate
    • Loaded CARs - Intermediate
    • Loaded CARs and Capsules - Intermediate
    • The Turkish Getup
    • Hip and Shoulder Rotation - Advanced
    • Compression Challenges - Advanced
    • L-sit - Advanced
    • Train Your EQI's (Eccentric Quasi Isometrics) - Advanced
  • 11
    Strength Training + Mobility
    • Sumo ISM
    • ISM: Triceps - Advanced
    • Pullups and Shoulder Mobility - Advanced
    • Single Leg Strength Day
    • Hamstring ISM
    • Total body Push/Pull - Intermediate
    • Upper Body ISO Holds - Beginner
    • 1 Arm Row - Intermediate
    • Upper Body 'Pump' - Intermediate
    • Split Squats + Plank Row
    • Advanced Arm Care
    • Unilateral Lower Body Strength - Intermediate
    • Unilateral Total Body Push/Pull - Intermediate
    • Gorilla Rows, Z Presses and FRC - Intermediate
    • Upper Body Fusion Workout - Intermediate
    • Total Body Push: FRC x Strength - Intermediate
    • Bi's and Tri's with elbow - Intermediate
    • Single Leg Strength x FRC - Intermediate
    • Spine Day: Strength Training
    • Hip Dominant Knee Day - Advanced
    • Core ISM - Reverse Crunch - Advanced
    • Upper Push ISM: Chest - Advanced
    • Groin Strength - ISM - Advanced
    • Upper Pull ISM- Advanced
    • Single Leg Calf Specifics - ISM
    • Grip Strength ISM - Intermediate
    • Back and Bicep - ISM - Intermediate
    • Quad Dominant - ISM - Intermediate
  • 12
    30 Minutes or Less
    • 18 Minute Breathwork
    • Advanced CARs Half Class - Intermediate
    • Spine Segmentation + Rotation Mini Class
    • 16 Minute Lumbar Spine Class
    • Ankle, Knee and Hip Flexion
    • Hip and Shoulder Internal Rotation
    • Squat Day Prep
    • Hip and Knee Rotation
    • Advanced Hip Mini Class
    • Hip and Shoulder ER
    • Plyo Prep
    • Upper Body Mobility x Strength Mini Workout
    • Pigeon Pose Mini Class
    • Advanced Hip Cool Down