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
    October's Program
    • October's Training Schedule
    • Week 1 HW - Squat Basics 1.0
    • Week 1 Class 1 - Knee Internal Rotation & Flexion
    • Week 1 Class 2 - Bent Leg Hip Flexion: Progressions
    • Week 2 HW - Scapula Basics - Beginner
    • Week 2 Class 1 - Scapula Protraction + Shoulder IR - Intermediate
    • Week 2 Class 2 - 1 Arm Row - Intermediate
    • Week 3 HW - Squat Day Warmup
    • Week 3 Class 1 - Conquer the Stepup
    • Week 3 Class 2 - Quad Dominant - ISM - Intermediate
    • Week 4 HW - Elbow Rotators: ISOs + Loaded Training
    • Week 4 Class 1 - Grip Strength ISM - Intermediate
    • Week 4 Class 2 - Upper Pull ISM- Advanced
  • 5
    Foot/Ankle/Knee
    • 1 - Toe Deep Dive
    • 2 - Foot & Ankle Basics
    • 3 - Ankle Rotation & Dorsiflexion
    • 4 - Foot & Ankle Complex
    • 6 - Own your Lunge
    • 7 - Retrain your Gait
    • 8 - Hamstring Basics
    • 9 - Control your Squat
    • 10 - Ankle Dorsiflexion & Achilles: Single Leg Calf-Raise
    • 11 - Deep Knee Flexion: ISOs & Eccentrics
    • 12 - Patella Tendon Preparedness
    • 13 - Lower Body ISO holds
    • 15 - Build a Split Squat 1.0
    • 16 - Build a Split Squat 2.0
    • 17 - The Natural Leg Extension 1.0
    • 18 - The Natural Leg Extension 2.0
    • 19 - Load the Squat
    • 20 - The (not so) Sissy Squat
  • 6
    Wrists/Elbows
    • 1 - Troubleshooting the Wrist
    • 2 - The Elbow & Wrist Basics
    • 3 - Build Your Pushup
    • 4 - All the Little Things
    • 5 - Wrist & Finger Focus: Pseudo Planche Lean
    • 6 - Wrist Extension: the 1-Arm Plank
    • 8 - Bodyweight Skullcrusher Breakdown
    • 9 - Loaded Wrist Training
    • 10 - Wrist Extension + Inversion Intro
    • 11 - Can you Crow?
    • 12 - Advanced Elbow Training
  • 7
    Spine
    • 1 - Beginner Breathwork Training
    • 2 - Train the Breath
    • 3 - It Starts With the Spine
    • 4 - Spine Segmentation Homework
    • 5 - Lumbar and Thoracic Segmentation
    • 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
    • 17 - Active Spine Flexion
    • 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
    • 25 - Train your Backbend 1.0
    • 26 - Train your Backbend 2.0
    • 27 - The Jefferson Curl
  • 8
    Hips
    • 1 - Beginner Hip Internal Rotation
    • 2 - Hip Basics
    • 3 - Introduction to 90/90
    • 4 - Hip ER and Adduction
    • 5 - Decoupling the Hip and Spine
    • 6 - The Hinge - Intermediate
    • 7 - Hip Rotation, Flexion and Abduction: Build to Squat
    • 8 - Breathing and Hip Abduction
    • 9 - Knee and Hip Rotation
    • 10 - Hip Flexion: Bent leg/Straight leg
    • 11 - Hip IR and Hip Extension Training
    • 13 - Straight Leg Hip Extension
    • 14 - Breaking Down the Single Leg Hinge
    • 15 - Half-90 Focus
    • 16 - Trail Leg of 90-90
    • 17 - Pigeon Pose
    • 18 - Build a Stronger Butterfly
    • 19 - Introduction to Standing Split
    • 20 - Advanced Knee and Hip Rotation
    • 21 - Copenhagen Plank
    • 22 - Advanced Hip Rotation
    • 23 - Can you Cossack?
    • 22 - Hip Extension Specific Training
    • 23 - Cossacks & Copenhagens
    • 24 - Progressing the 90-90: Loaded Options
    • 25 - Loaded Kinstretch: Half-90 to Figure-4 ISOmp
    • 26 - The Lotus
    • 27 - The Pancake
    • 28 - Middle Splits 1.0
    • 29 - Middle Splits 2.0
    • 30 - Front Splits
    • 31 - The Van Damme Split
    • 32 - Single Leg Hinge - Intermediate
  • 9
    Shoulders
    • 1 - Entry Level Shoulder - Beginner
    • 2 - Shoulder IR and ER - 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 - Progressing SASS - Intermediate
    • 12 - Upper Body Kinstretch - Intermediate
    • 13 - Shoulder Flexion + Extension - Intermediate
    • 14 - Expanding Shoulder Extension - Intermediate
    • 15 - Shoulder Rotation + Adduction - Intermediate
    • 16 - I's, Y's and T's - Intermediate
    • 17 - Loaded Shoulders and Scapula - Advanced
    • 18 - Loaded Shoulders - Advanced
    • 19 - Regressing the Rotator Cuff
    • 20 - Pec Fly Prerequisites
    • 21 - Active Hang
    • 22 - Introducing Pike Pushups
    • 23 - Breaking Down the Bench Dip - Intermediate
    • 24 - Kettlebell Armbar Focus
    • 25 - Pike Pushup - Advanced
    • 26 - Elevated Pike Pushup - Advanced
    • 27 - Handstand Prep
    • 28 - Wall Handstand - Advanced
    • 29 - Pullup and Chinup - Advanced
    • 30 - The Turkish Getup
  • 10
    Total Body
    • 1 - Applying Internal Rotation: Shoulders and Hips
    • 2 - Hips and Scapula: the Dissociation Game
    • 3 - Post Travel Training
    • 4 - Bearsit Transfer and Swimmer Hover
    • 5 - Replace Your Rest Day
    • 6 - The Squat and Crunch
    • 7 - CARs, 90-90, Butterfly Swimmer Hovers
    • 8 - Spine, Scapula and Shoulder: Order of Operations
    • 9 - Total Body CARs
    • 10 - Hip and Shoulder External Rotation
    • 11 - Pushup and Butterfly
    • 12 - Layering Hip and Shoulder Rotation with Linear Training
    • 13 - Spine and Everything Upper
    • 14 - Hip and Shoulder ISOmp's
    • 15 - Loaded CARs
    • 16 - Loaded CARs and Capsules
    • 17 - Loaded Spine, Hips, Shoulders
    • 18 - Advanced Hip and Shoulder Rotation
    • 19 - Compression Challenges
    • 20 - Own the L-sit
    • 21 - Mobility is Strength
    • 22 - Train Your EQI's (Eccentric Quasi Isometrics)
  • 11
    Homework: 30 Minutes or Less
    • 1 - Breathwork Training
    • 2 - Hip & Shoulder Internal Rotation 1.0
    • 3 - Hip & Shoulder Internal Rotation: 2.0
    • 4 - Hip & Shoulder External Rotation
    • 5 - Spine Segmentation & Rotation
    • 6 - Lumbar Spine Specifics
    • 7 - Toe Touch Prerequisites
    • 8 - Shoulder Flexion & Hip Extension
    • 10 - Squat Basics 2.0
    • 11 - Spine Rotation Mini Class
    • 12 - Advanced CARs Routine
    • 13 - Scap, Shoulder & Hip Passive Range Holds
    • 14 - Run Day Warmup
    • 15 - Hip and Knee Rotation
    • 16 - Deadlift Day Warmup
    • 17 - Wrist, Overhead & Hip Abduction
    • 18 - Pigeon Pose
    • 20 - Total Body Hovers
    • 21 - Loaded CARs Routine
    • 22 - Plyometrics Preparedness
  • 12
    Fusion Strength Training
    • Upper Body ISO Holds - Beginner
    • Upper Body 'Pump' - Intermediate
    • Advanced Arm Care
    • Single Leg Strength Day
    • Sumo ISM
    • Split Squats + Plank Row
    • Single Leg Deadlifts, Copenhagens & Divebombers
    • Back and Bicep - ISM - Intermediate
    • Upper Body Mobility x Strength Mini Workout
    • ISM: Triceps - Advanced
    • Pullups and Shoulder Mobility - Advanced
    • Total body Push/Pull - Intermediate
    • Unilateral Lower Body Strength - Intermediate
    • Unilateral Total Body Push/Pull - Intermediate
    • Gorilla Rows, Z Presses and FRC - Intermediate
    • Upper Body Fusion Workout - Intermediate
    • Single Leg Calf Specifics - ISM
    • 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
    • Groin Strength - ISM - Advanced
    • Hip Dominant Knee Day - Advanced
    • Core ISM - Reverse Crunch - Advanced
    • Hamstring ISM
    • Upper Push ISM: Chest - Advanced
    • Jefferson Curl 2.0 - Advanced