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Contact us to learn which of these movements are right for you!
These are some of the movements you can expect to see in a customized program. Feel free to try them out without consulting us, but please understand that every movement may not be right for you and you are conducting them at your own risk. Also, be aware that some movements require prerequisites as a proper warm up. 

By conducting the movements it is assumed you have read, understood, and agree to the liability waiver.

Bird Dog

Purpose: Core Control & Posterior Chain Activation

Cues: Keep back leg straight and in line with spine while squeezing glute and hamstring

Reps: 5 each with 2 second hold

Side Bird Dog

Purpose: Core Control, Hip, Glute, & Upper Back Activation

Cues: Squeeze shoulder blade to engage back. Keep back parallel to ground while mimicking a dog peeing.

Reps: 5 each with 2 second hold

Hip Circles

Purpose: Hip Mobility

Cues: Keep back parallel to ground while moving your hip through the maximum range of motion.

Reps: 5 each direction each leg

T-Spine Rotation

Purpose: To maximize spinal mobility

Cues: Back toes flexed, hips back towards heel, hand on ground placed inside the knee. Continue the motion for two breaths, gaining more range of motion on the second breath.

Reps: 5 each

Bear Crawls

Purpose: Hip & core Control, shoulder stability, quad, chest & lat activation

Cues: Move opposite hand & foot simultaneously while maintaining a parallel back. Keep hands below chest and knees barely hovering above ground underneath hips.

Reps: 5 Forward/5 Reverse x 3

Bridges

Purpose: Glute & Hamstring Activation

Cues: Squeeze glutes and hamstrings. Keep spine in line at the end of the movement.

Reps: 5 with 2 second hold

Alternating Bridge Hold

Purpose: Glute & Hamstring Control

Cues: Keep hips up while alternating between legs. Keep legs in line with each other.

Reps: 5 each leg

Hip Twists

Purpose: Rotational Core Control

Cues: Keep the attention on the lower back and only rotate as far as is comfortable

Reps: 5 each direction

Dead Bugs

Purpose: Hip Flexor Activation & Core Control

Cues: Opposite arm & leg extend to full extension with a long exhale; inhale on the way back. Keep back against the ground.

Reps: 5 each

Superman Flutter Kick

Purpose: Posterior Chain Activiation

Cues: Barely raise chest and legs off the ground. Perform small rapid kicking motions without arching back.

Reps: 5 seconds on/ 3 seconds off x 3

Superman Scissor Kick

Purpose: Posterior Chain & Adductor Activation

Cues: Barely raise chest and legs off the ground. Perform small rapid alternating scissor motions.

Reps: 5 seconds on/ 3 seconds off x 3

Superman In & Out Kick

Purpose: Posterior Chain, Adductor, & Abductor Activation

Cues: Barely raise chest and legs off the ground. Open and close legs as wide as is comfortable.

Reps: 5 seconds on/ 3 seconds off x 3

Side Lying Hip Series: Leg Even

Purpose: Hip & Glute Activation

Cues: Point toe down at the center of the other foot and raise leg as high as is comfortable.

Reps: 5  each leg

Side Lying Hip Series: Leg Offset

Purpose: Hip & Glute Activation

Cues: Point toe down 2 inches behind lower heel and raise leg as high as is comfortable. Be sure to raise in line with where the motion began.

Reps: 5 each leg

Side Lying Hip Series: Adductor

Purpose: Adductor Activation

Cues: Cross upper leg across body and bend knee. Raise entire lower leg off the ground while keeping it straight.

Reps: 5

Reverse Lunge to Front Lunge

Purpose: Glute & Quad Strength as well as coordination

Cues: Bottom of lunge should have both knees bent at 90 degrees (front knee in line with ankle). Step back into a lunge, return to neutral, then forward into a lunge, repeat.

Reps: 5 each 

SL (single leg) Hinge

Purpose: Posterior Chain, Hip, & Ankle  Strength

Cues: Hinge at the hips with a slight knee bend. Keep hips forward and back parallel to ground.

Reps: 5 each

Lateral Lunge Slides

Purpose: Quad & Glute Strength

Cues: Leg spacing should not exceed the ability to stack the hip over the ankle, but should be maximized to that point. Slide back and forth without raising hips.

Reps: 5 each

Rev Fly Hold

Purpose: Posterior Chain Strength

Cues: Hinge at the hips, pushing them back and down. Pinch shoulder blades together, keeping arms perpendicular to torso. Maintain a flat back & return to standing between reps.

Reps: 5 with a 5 second hold

Chest/Lat Squeeze

Purpose: Chest & Lat Activation

Cues: Squeeze chest and lats simultaneously. Pinch armpits to help activate lats.

Reps: 5 with a 5 second squeeze

Shoulder CARS

Purpose: Shoulder Mobility

Cues: Rotate arm naturally through full range of motion.

Reps: 5 each direction each arm

Shoulder Circles

Purpose: Shoulder Strength

Cues: With arms straight out to the side, perform small circles, rotating through various arm positions (palms down, thumbs up, palms up, thumbs down), forwards & reverse

Reps: 5 seconds each variation, rest when needed.

Squat

Purpose: Quad & Glute Strength

Cues: Sit hips back and begin to squat. Pay attention to when your lower spine begins to cave and learn to stop just before. 

Reps: 5 with 3 second hold

Calf Raise Toe Raise

Purpose: Lower Leg Activation

Cues: Perform under control, holding for a second at the top of each movement.

Reps: 20 each

Ankle Circles

Purpose: To provide a full range of motion through the ankle joint.

Cues: While balancing on one leg, raise the other straight and slightly up, act as if your big toe is a paint brush and paint the largest circle possible without moving your leg, only rotating at the ankle joint.

Reps: 10 each direction each leg

Hip CARS

Purpose: To provide a full range of motion to the hip joint.

Cues: Act as if you are stepping over a fence, while also keeping the hips facing forward.

Reps: 5 each direction each leg

High Knee IR/ER

Purpose: Hip Flexor strength and range of motion

Cues: While holding a high knee, rotate both internally and externally at the hip joint.

Reps: 5 each with a 1 second hold at each end of the motion

Low Knee IR/ER

Purpose: Hip, Glute, & Adductor Activation

Cues: While maintaining a light hamstring squeeze, rotate internally and externally at the hip joint.

Reps: 5 each with a 1 second hold at each end of the motion

Standing Hydrant

Purpose: Hip & Glute Strength

Cues: Standing on one leg with the other bent at 90 degrees, knee pointing at the ground, mimic a dog peeing on a hydrant. 

Reps: 5 each

High Knee Leg Extension

Purpose: Hip Flexor Strength

Cues: Standing on one leg, raise the other knee into a high hold and alternate between straight leg and bent leg 

Reps: 5 each with a 1-3 second hold