Welcome!
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Let's start! Program introduction & FAQs (3:26)
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Injury prevention & efficient movement, in simple terms (2:38)
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Recovery: an important - and enjoyable- part of your training! (3:57)
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Some concepts: building foundations & frequent exposure (5:39)
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What does "owning your range" & "progressive overload mean"? (4:26)
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Novelty & variability: we're not robots! (1:52)
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Demystifying myofascial release (5:16)
WEEK 1
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Let's start! Program introduction & FAQs (3:26)
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Demystifying myofascial release (5:16)
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Program Introduction, Weeks 1-4 (5:13)
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Day 1, Exercise 1: General Mobility & Stability: Thoracolumbar Fascia Myofascial Release (3:48)
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Day 1, Exercise 2: General Mobility & Stability: Mellow Seated Spine Flow (16:01)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 2, Exercise 2: Lateral Hip: Standing Gluteus Medius Hip Abduction (3:49)
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Day 3, Exercise 1: Core: Pelvic Clock - Standing (6:59)
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Day 3, Exercise 2: Core: Seated QL Hip Hikes (6:32)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release - Plantar Fascia (5:59)
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Day 4, Exercise 2: Posterior Hip: Block Step-Ups (4:49)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Seated Bird-Dog (6:21)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Mellow Standing Spine Flow (6:21)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Passive Thoracic Extension (7:45)
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Day 6, Exercise 1: Anterior Hip: Supine Quad & Hip Flexor Stretch (4:34)
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Day 6, Exercise 2: Anterior Hip: Split Stance Knee Dips (5:20)
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Day 7, Exercise 1: Relaxation: Body Scan (14:47)
WEEK 2
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Injury prevention & efficient movement, in simple terms (2:38)
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Day 1, Exercise 1: General Mobility & Stability: Thoracolumbar Fascia Myofascial Release (3:48)
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Day 1, Exercise 2: General Mobility & Stability: Mellow Seated Spine Flow (16:01)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 2, Exercise 2: Lateral Hip: Standing Gluteus Medius Hip Abduction (3:49)
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Day 3, Exercise 1: Core: Pelvic Clock - Standing (6:59)
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Day 3, Exercise 2: Core: Seated QL Hip Hikes (6:32)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release - Plantar Fascia (5:59)
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Day 4, Exercise 2: Posterior Hip: Block Step-Ups (4:49)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Seated Bird-Dog (6:21)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Mellow Standing Spine Flow (6:21)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Passive Thoracic Extension (7:45)
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Day 6, Exercise 1: Anterior Hip: Supine Quad & Hip Flexor Stretch (4:34)
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Day 6, Exercise 2: Anterior Hip: Split Stance Knee Dips (5:20)
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Day 7, Exercise 1: Relaxation: Body Scan (14:47)
WEEK 3
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Recovery: an important - and enjoyable- part of your training! (3:57)
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Day 1, Exercise 1: Core//General Mobility & Stability: Lumbar Extensor Myofascial Release At Wall (4:55)
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Day 1, Exercise 2: Core//General Mobility & Stability: Energizing Standing Spine Flow (7:12)
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Day 2, Exercise 1: Hip Stability: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 2, Exercise 2: Hip Stability: Basic Hip Co-Contraction (6:01)
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Day 3, Exercise 1: Core//Adductors: Lumbar Support - Glutes & Lats (Seated) (6:56)
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Day 3, Exercise 2: Core//Adductors: Side-Lying Adductor Activation (9:48)
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Day 3, Exercise 3: Core//Adductors: Prone Lumbar Release (7:14)
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Day 4, Exercise 1: Posterior Hip: Hamstrings Myofascial Release (Seated) (8:29)
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Day 4, Exercise 2: Posterior Hip: Standing Glute Max Activation - Extension & External Rotation (5:20)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Quadratus Lumborum Myofascial Release (6:42)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Standing QL Hip Hikes (3:18)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Thoracic Rotation In Lunge 1 (6:21)
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Day 6, Exercise 1: Anterior Hip: Standing Quad Stretch (3:01)
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Day 6, Exercise 2: Anterior Hip: Cross-Body Adduction (7:21)
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Day 7, Exercise 1: Relaxation: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 4
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Some concepts: building foundations & frequent exposure (5:39)
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Day 1, Exercise 1: Core//General Mobility & Stability: Lumbar Extensor Myofascial Release At Wall (4:55)
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Day 1, Exercise 2: Core//General Mobility & Stability: Energizing Standing Spine Flow (7:12)
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Day 2, Exercise 1: Hip Stability: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 2, Exercise 2: Hip Stability: Basic Hip Co-Contraction (6:01)
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Day 3, Exercise 1: Core//Adductors: Lumbar Support - Glutes & Lats (Seated) (6:56)
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Day 3, Exercise 2: Core//Adductors: Side-Lying Adductor Activation (9:48)
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Day 3, Exercise 3: Core//Adductors: Prone Lumbar Release (7:14)
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Day 4, Exercise 1: Posterior Hip: Hamstrings Myofascial Release (Seated) (8:29)
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Day 4, Exercise 2: Posterior Hip: Standing Glute Max Activation - Extension & External Rotation (5:20)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Quadratus Lumborum Myofascial Release (6:42)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Standing QL Hip Hikes (3:18)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Thoracic Rotation In Lunge 1 (6:21)
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Day 6, Exercise 1: Anterior Hip: Standing Quad Stretch (3:01)
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Day 6, Exercise 2: Anterior Hip: Cross-Body Adduction (7:21)
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Day 7, Exercise 1: Relaxation: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 5
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What does "owning your range" & "progressive overload mean"? (4:26)
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Program Introduction, Weeks 5-8 (2:50)
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Day 1, Exercise 1: General Mobility & Stability: Pelvic Clock - Supine (10:10)
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Day 1, Exercise 2: General Mobility & Stability: Transverse Abdominus Activation (9:18)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 2, Exercise 2: Lateral Hip: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Adductor Strength (4:11)
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Day 3, Exercise 3: Adductors: Mellow Adductor Flow (4:53)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release - Hamstrings (5:33)
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Day 4, Exercise 2: Posterior Hip: Psoas & Glutes (8:39)
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Day 4, Exercise 3: Posterior Hip: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Upper Trapezius & Rhomboids Myofascial Release (9:12)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Quadratus Lumborum Side Crunches (6:11)
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Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Lata Myofascial Release (12:08)
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Day 6, Exercise 2: Anterior Hip: Eccentric Psoas Strength on Block (6:14)
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Day 7, Exercise 1: Relaxation: 3-Part Breath Meditation (9:20)
WEEK 6
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Novelty & variability: we're not robots! (1:52)
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Day 1, Exercise 1: General Mobility & Stability: Pelvic Clock - Supine (10:10)
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Day 1, Exercise 2: General Mobility & Stability: Transverse Abdominus Activation (9:18)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 2, Exercise 2: Lateral Hip: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Adductor Strength (4:11)
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Day 3, Exercise 3: Adductors: Mellow Adductor Flow (4:53)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release - Hamstrings (5:33)
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Day 4, Exercise 2: Posterior Hip: Psoas & Glutes (8:39)
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Day 4, Exercise 3: Posterior Hip: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Upper Trapezius & Rhomboids Myofascial Release (9:12)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Quadratus Lumborum Side Crunches (6:11)
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Day 6, Exercise 1: Anterior Hip: Quadriceps & Tensor Fascia Lata Myofascial Release (12:08)
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Day 6, Exercise 2: Anterior Hip: Eccentric Psoas Strength on Block (6:14)
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Day 7, Exercise 1: Relaxation: 3-Part Breath Meditation (9:20)
WEEK 7
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Day 1, Exercise 1: General Mobility & Stability: 3D Hip Awareness (10:26)
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Day 1, Exercise 2: General Mobility & Stability: Active Transverse Abdominus Twists (7:29)
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Day 2, Exercise 1: Hip Function: Piriformis Myofascial Release (7:42)
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Day 2, Exercise 2: Hip Function: 360 Hip Strength (5:44)
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Day 2, Exercise 3: Hip Function: Cat Pulling Its Tail (11:48)
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Day 3, Exercise 1: Adductors: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 3, Exercise 2: Adductors: Adductor Strength for Squatting (5:25)
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Day 3, Exercise 3: Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 4, Exercise 1: Posterior Chain: Gluteus Maximus Myofascial Release (4:55)
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Day 4, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
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Day 4, Exercise 3: Posterior Chain: Eccentric Hamstrings - Pyramid Pose (6:02)
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Day 5, Exercise 1: Core & Thoracic Mobility: Quadratus Lumborum and Obliques (11:33)
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Day 5, Exercise 2: Core & Thoracic Mobility: Kneeling Thoracic Rotation (6:35)
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Day 5, Exercise 3: Core & Thoracic Mobility: Thoracic Mobility Flow (14:12)
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Day 6, Exercise 1: Anterior Hip: Three-Part Quad Stretch (6:33)
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Day 6, Exercise 2: Anterior Hip: Flow for Quads and Hip Flexors (11:55)
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Day 7, Exercise 1: Relaxation: Jellyfish Breathing Meditation (12:54)
WEEK 8
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Day 1, Exercise 1: General Mobility & Stability: 3D Hip Awareness (10:26)
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Day 1, Exercise 2: General Mobility & Stability: Active Transverse Abdominus Twists (7:29)
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Day 2, Exercise 1: Hip Function: Piriformis Myofascial Release (7:42)
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Day 2, Exercise 2: Hip Function: 360 Hip Strength (5:44)
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Day 2, Exercise 3: Hip Function: Cat Pulling Its Tail (11:48)
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Day 3, Exercise 1: Adductors: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 3, Exercise 2: Adductors: Adductor Strength for Squatting (5:25)
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Day 3, Exercise 3: Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 4, Exercise 1: Posterior Chain: Gluteus Maximus Myofascial Release (4:55)
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Day 4, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
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Day 4, Exercise 3: Posterior Chain: Eccentric Hamstrings - Pyramid Pose (6:02)
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Day 5, Exercise 1: Core & Thoracic Mobility: Quadratus Lumborum and Obliques (11:33)
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Day 5, Exercise 2: Core & Thoracic Mobility: Kneeling Thoracic Rotation (6:35)
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Day 5, Exercise 3: Core & Thoracic Mobility: Thoracic Mobility Flow (14:12)
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Day 6, Exercise 1: Anterior Hip: Three-Part Quad Stretch (6:33)
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Day 6, Exercise 2: Anterior Hip: Flow for Quads and Hip Flexors (11:55)
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Day 7, Exercise 1: Relaxation: Jellyfish Breathing Meditation (12:54)
WEEK 9
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Program Introduction, Weeks 9-12 (2:15)
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Day 1, Exercise 1: General Mobility & Stability: Sacroiliac Reset (5:34)
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Day 1, Exercise 2: General Mobility & Stability: Core Activation - Parighasana (6:34)
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Day 1, Exercise 3: General Mobility & Stability: Core & Legs Coordination for Lumbar Support (11:13)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Leg Lifts (5:21)
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Day 2, Exercise 2: Lateral Hip: Squishy Surface Hip Stability Challenge (Introductory) (5:20)
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Day 3, Exercise 1: Adductors: Adductor Bridge Lifts (5:44)
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Day 3, Exercise 2: Adductors: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 3, Exercise 3: Adductors: Supta Baddha Konasana (13:02)
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Day 4, Exercise 1: Posterior Hip: Posterior Hip Myofascial Release (At Wall) (5:24)
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Day 4, Exercise 2: Posterior Hip: Glute Bridge Plus (7:21)
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Day 4, Exercise 3: Posterior Hip: Hip External Rotation, A Little Bit of Load (4:53)
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Day 5, Exercise 1: Core: Core - Quadratus Lumborum & Side Plank (6:44)
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Day 5, Exercise 2: Core: Segmental Control and Lumbar Cat/Cow (6:35)
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Day 5, Exercise 3: Core: Side-Lying Thoracic Rotation (5:20)
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Day 6, Exercise 1: Anterior Hip: Hip Flexor Activation Flow (7:04)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Leg Lifts (4:52)
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Day 7, Exercise 1: Relaxation: Legs Up The Wall (14:17)
WEEK 10
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Day 1, Exercise 1: General Mobility & Stability: Sacroiliac Reset (5:34)
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Day 1, Exercise 2: General Mobility & Stability: Core Activation - Parighasana (6:34)
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Day 1, Exercise 3: General Mobility & Stability: Core & Legs Coordination for Lumbar Support (11:13)
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Day 2, Exercise 1: Lateral Hip: Gluteus Medius Leg Lifts (5:21)
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Day 2, Exercise 2: Lateral Hip: Squishy Surface Hip Stability Challenge (Introductory) (5:20)
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Day 3, Exercise 1: Adductors: Adductor Bridge Lifts (5:44)
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Day 3, Exercise 2: Adductors: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 3, Exercise 3: Adductors: Supta Baddha Konasana (13:02)
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Day 4, Exercise 1: Posterior Hip: Posterior Hip Myofascial Release (At Wall) (5:24)
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Day 4, Exercise 2: Posterior Hip: Glute Bridge Plus (7:21)
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Day 4, Exercise 3: Posterior Hip: Hip External Rotation, A Little Bit of Load (4:53)
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Day 5, Exercise 1: Core: Core - Quadratus Lumborum & Side Plank (6:44)
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Day 5, Exercise 2: Core: Segmental Control and Lumbar Cat/Cow (6:35)
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Day 5, Exercise 3: Core: Side-Lying Thoracic Rotation (5:20)
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Day 6, Exercise 1: Anterior Hip: Hip Flexor Activation Flow (7:04)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Leg Lifts (4:52)
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Day 7, Exercise 1: Relaxation: Legs Up The Wall (14:17)
WEEK 11
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Day 1, Exercise 1: General Mobility & Stability: Flowing Movement for Core Support (7:32)
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Day 1, Exercise 2: General Mobility & Stability: Team Effort Abs (6:15)
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Day 1, Exercise 3: General Mobility & Stability: Prone Lumbar Release (7:14)
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Day 2, Exercise 1: Lateral Hip: Kneeling Half Moon Leg Raises (5:38)
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Day 2, Exercise 2: Lateral Hip: Glute Med Standing Sequence (9:27)
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Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Side Plank Adductor Mini-Workout (6:48)
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Day 3, Exercise 3: Adductors: Full ROM Adductor Activation (11:54)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release for Foot Mobility (5:03)
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Day 4, Exercise 2: Posterior Hip: Posterior Chain, All Together (11:13)
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Day 4, Exercise 3: Posterior Hip: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 5, Exercise 1: Core & Thoracic Mobility: Segmental Control & Thoracic Cat/Cow (5:52)
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Day 5, Exercise 2: Core & Thoracic Mobility: Resisted Thoracic Rotation (3:51)
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Day 5, Exercise 3: Core & Thoracic Mobility: Diagonal Dead Bug (8:01)
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Day 6, Exercise 1: Anterior Hip: Vastus Lateralis Myofascial Release (11:42)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Strength (10:09)
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Day 7, Exercise 1: Relaxation: 10-Count Breath Meditation (7:59)
WEEK 12
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Day 1, Exercise 1: General Mobility & Stability: Flowing Movement for Core Support (7:32)
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Day 1, Exercise 2: General Mobility & Stability: Team Effort Abs (6:15)
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Day 1, Exercise 3: General Mobility & Stability: Prone Lumbar Release (7:14)
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Day 2, Exercise 1: Lateral Hip: Kneeling Half Moon Leg Raises (5:38)
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Day 2, Exercise 2: Lateral Hip: Glute Med Standing Sequence (9:27)
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Day 3, Exercise 1: Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 2: Adductors: Side Plank Adductor Mini-Workout (6:48)
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Day 3, Exercise 3: Adductors: Full ROM Adductor Activation (11:54)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release for Foot Mobility (5:03)
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Day 4, Exercise 2: Posterior Hip: Posterior Chain, All Together (11:13)
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Day 4, Exercise 3: Posterior Hip: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 5, Exercise 1: Core & Thoracic Mobility: Segmental Control & Thoracic Cat/Cow (5:52)
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Day 5, Exercise 2: Core & Thoracic Mobility: Resisted Thoracic Rotation (3:51)
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Day 5, Exercise 3: Core & Thoracic Mobility: Diagonal Dead Bug (8:01)
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Day 6, Exercise 1: Anterior Hip: Vastus Lateralis Myofascial Release (11:42)
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Day 6, Exercise 2: Anterior Hip: Hip Flexor Strength (10:09)
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Day 7, Exercise 1: Relaxation: 10-Count Breath Meditation (7:59)
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