Course curriculum

  • 1
    Liability Release Form
    • LIABILITY RELEASE FORM AND AGREEMENT
  • 2
    Featured Classes
    • Phase One
    • Decoupling the Hip & Spine
    • Rotator Cuff Basics
    • Total Body CARs
    • Bearsit and Swimmer Hover
    • Phase Two
    • Progressing Hip and Shoulder
    • Shoulder Rotation and Adduction
    • Phase Three
    • Advanced Hip Rotation
  • 3
    Introduction
    • CARs Routine: Controlled. Articular. Rotations. Start here!
    • The Basics
    • Common Terms
    • Equipment
  • 4
    CARs Analysis
    • How To: CARs Analysis
    • Toes
    • Ankle
    • Knee
    • Wrist
    • Elbow
    • Lumbar Spine
    • Hips
    • Thoracic Spine
    • Scapula
    • Shoulders
  • 5
    Foot/Ankle/Knee
    • Phase 1
    • Foot & Ankle Basics
    • Toe Deep Dive
    • Foot & Ankle Complex
    • Retrain your Gait
    • Ankle Rotation & Dorsiflexion
    • Knee Internal Rotation & Flexion
    • Hamstring Basics
    • Toe Touch Prerequisites
    • Phase 2
    • Run Day Prep
    • Squat Basics
    • Lower Body ISO holds
    • Own your Squat
    • Deep Knee Flexion: ISOs & Eccentrics
    • Ankle Dorsiflexion & Achilles Specifics
    • Conquer the Stepup
    • Build a Split Squat
    • Patella Tendon Preparedness
    • Phase 3
    • Squat Day Prep
    • Plyometrics Preparedness
    • The Natural Leg Extension
    • Single Leg Calf Specifics - ISM
    • Quad Dominant ISM
  • 6
    Wrists/Elbows
    • Phase 1
    • Troubleshooting the Wrist
    • The Elbow & Wrist Basics
    • Wrist & Finger Focus: Pseudo Planche Lean
    • Phase 2
    • Loaded Wrist Training
    • Elbow Rotators: ISOs + Loaded Training
    • Wrist Extension: the 1-Arm Plank
    • Grip Strength ISM
    • Wrist Extension + Crow Intro
    • Progressing the Pike Pushup
    • Phase 3
    • Back and Bi's - ISM
    • Advanced Elbow Training
    • Bodyweight Skullcrusher Breakdown
    • Advanced Arm Care
    • Triceps - Advanced ISM
  • 7
    Spine
    • Phase 1
    • Beginner Breathwork Training
    • Train the Breath
    • Breathwork + Spine Cool Down
    • Lumbar and Thoracic Segmentation
    • Overcoming Text Neck
    • Lumbar Spine Training
    • T-Spine Extension
    • Phase 2
    • Lumbar Spine Progressions
    • Upper Back Mobility
    • Spine Day Favorites
    • Spine Rotation + Anti Rotation
    • Core/Spine Favorites
    • Progressing Spine Segmentation
    • Progressing Spine Rotation
    • Neck Specific Training
    • Phase 3
    • Lumbo-Pelvic Relations
    • Active Spine Flexion
    • Advanced Neck Training
    • Core ISM - Reverse Crunch
    • Train your Backbend
    • The Jefferson Curl
  • 8
    Hips
    • Phase 1
    • Hip Basics
    • Decoupling the Hip and Spine
    • Hip IR and Hip Extension Training
    • Hip ER and Adduction
    • Hip Flexion: Bent leg/Straight leg
    • Knee and Hip Rotation
    • Phase 2
    • Conquering Pelvic Compensations
    • Trail Leg of 90-90
    • Deadlift Day Prep
    • Straight Leg Hip Extension
    • Bent Leg Hip Flexion: Progressions
    • Half-90 Focus
    • Build a Stronger Butterfly
    • Pigeon Pose
    • Phase 3
    • Hip Extension Specific Training
    • Advanced Knee and Hip Rotation
    • Advanced Hip Rotation
    • Hamstring ISM
    • Introduction to Standing Split
    • Cossacks & Copenhagens
    • Loaded Kinstretch: Half-90 to Figure-4 ISOmp
    • Middle Splits
    • Front Splits
  • 9
    Shoulders
    • Phase 1
    • Entry Level Shoulder
    • Scapula Basics
    • Rotator Cuff Basics
    • Scapula and Shoulder ER
    • Phase 2
    • Expanding Shoulder Extension
    • Shoulder Flexion + Extension
    • Upper Body Kinstretch
    • Regressing the Rotator Cuff
    • Shoulder Rotation + Adduction
    • Shoulder Rotation
    • Shoulder and Elbow Rotation
    • Scapula Protraction + Shoulder IR
    • Phase 3
    • Progressing SASS
    • Active Hang
    • Kettlebell Armbar Focus
    • Pec Fly Prerequisites
    • The Turkish Getup
    • Handstand Prep
    • Loaded Shoulders: End Range Strength
  • 10
    Total Body
    • Phase 1
    • Total Body CARs
    • Post Travel Training
    • Applying Internal Rotation: Shoulders and Hips
    • Bearsit Transfer and Swimmer Hover
    • Hips and Scapula: the Dissociation Game
    • Replace Your Rest Day
    • The Squat and Crunch
    • CARs, 90-90, Butterfly Swimmer Hovers
    • Pushup and Butterfly
    • Phase 2
    • Layering Hip and Shoulder Rotation with Linear Training
    • Train Your CARs
    • Hip and Shoulder ISOmp's
    • Advanced Hip and Shoulder Rotation
    • Advanced CARs Routine
    • Phase 3
    • Loaded CARs and Capsules
    • Loaded Spine, Hips, Shoulders
    • Train Your EQI's (Eccentric Quasi Isometrics)
    • Compression Challenges
    • Mobility is Strength
  • 11
    Fusion Strength Training
    • Upper Body 'Pump'
    • Bi's and Tri's Fusion
    • Single Leg Strength Day
    • Unilateral Total Body Push/Pull
    • Unilateral Lower Body Strength
    • Spine Day Strength Training
    • Single Leg Strength x FRC - Intermediate
    • Single Leg Deadlifts, Copenhagens & Divebombers
    • Total body Push/Pull - Intermediate
    • Upper Body Mobility x Strength Mini Workout
    • Upper Body Fusion Workout - Intermediate
    • Total Body Push: FRC x Strength - Intermediate
    • Gorilla Rows, Z Presses and FRC - Intermediate
    • Split Squats + Plank Row
    • Groin Strength - ISM - Advanced
    • Sumo ISM
    • Upper Push ISM: Chest - Advanced
    • Pike Pushup ISM - Advanced
    • Upper Pull ISM- Advanced
  • 12
    Homework: 30 Minutes or Less
    • Hip & Shoulder Internal Rotation 1.0
    • Hip & Shoulder Internal Rotation: 2.0
    • Lumbar Spine Specifics
    • Spine Segmentation & Rotation
    • Hip & Shoulder External Rotation
    • Hip and Knee Rotation
    • Wrist, Overhead & Hip Abduction
    • Scap, Shoulder & Hip Passive Range Holds
    • Shoulder Flexion & Hip Extension
    • Total Body Hovers
    • Loaded CARs Routine