Flow x Strength

Spine

Twisting Tension

Flows well with a sound frequency of 528-741 Hz

This 18 minute spinal mobilization series will guide you through all planes of movement, and how to expand that extra little bit more. This will allow you to create more tension through the range, and then more stabilization and power.

Please have 2 dowel/broomstick or similar to use.

Upper Back/Chest

Open Heart, Strong Back

Flows Well with a sound frequency of 639 Hz

This is a 16 minute heart and back opener that incorporates end range eccentric back upper back strength drills.

2 Yoga blocks/bolster/pillow may be helpful.

Shoulder/Chest/Upper Back

Free and strong shoulders

flows well with a sound frequency of 639 hz

This is a 15 minute chest/shoulder/back opener series, that includes end range activation drills for increasing strength and power.

2 Yoga blocks or bolster/pillow/foam roller may be helpful.

Shoulder/Elbow Complex

Shoulder UpLift

Flows well with a sound frequency of 639 Hz

This is a 19 minute Shoulder/Elbow complex, that uses multi-joint and full body patterns to train shoulder mobility and stability for lifting.

2 tennis/lacrosse/massage balls or small towels for squeezing may be helpful for muscle recruitment.
Yoga blocks/bolster/pillow may be helpful for sitting/kneeling.

Hips (90/90)

Legit Hips

Flows well with a sound frequency of 396 hz or lower

This is a 30 minute guided session specifically around that "90/90" hip exercise that's floating around the internet and gyms...and often being done with compensations that are not going to lead to any hip gains. Here's how you can set-up and complete a series of drills for maximum success.

Yoga blocks/bolster/pillow may be helpful for some seated/base positions.

Hips & Shoulders

Squat Gains

Flows well with a sound frequency of 417 Hz

This 30 minute class is designed to improve your hips and overhead mobility and strength. Get a deeper and more stable base, that gives you the strength to train your overhead squat with more confidence.

Yoga blocks/bolster/pillow may be helpful for some seated/base positions.

Shoulders

Shoulder Opener End Range Series

Flows well with a sound frequency of 639 Hz

This is a 36 minute sequence starts by activating your spine and shoulder blade muscles, opening the chest muscles, and then doing end range strength holds and lift-offs for the shoulder to help you make your rotator cuff more resilient, and better prepare you for lifting overhead.

Yoga blocks/bolster/pillow will be helpful shoulder lift offs or seated positions, and a ball or small rolled up towel for monitoring active squeezing in some positions.

Hips & thighs

Hip end range series

Flows well with a sound frequency of 963 Hz

This is a 40 minute sequence that's going to expand your hip flexor, quads, and hamstring strength in some extreme opposite end ranges. And, you’ll experience what your spine/trunk range of motion truly is, while expanding that mobility from a deep hip stretch base.

Yoga blocks/bolster/pillow may be helpful for seated positions, and ball or small rolled up towel for monitoring active squeezing in some positions.

Spine, Hips & Legs

Synchronicity Series

Flows well with a sound frequency of 432 Hz

This is a 25 minute sequence that's going to get your body working in more synchronicity, coordinating and challenging the lower and upper body together and in opposite ways.

Yoga blocks/bolster/pillow may be helpful for seated positions.

Pelvis, hips, legs

hip freedom flow

Flows well with a sound frequency of 396 Hz or lower

This 42 minute combo of flexibility and strength is going to expand your range of motion in your hips and legs, and show you how to keep it long after the session ends!

A yoga block/bolster and yoga strap/belt may be helpful.

Wrists & Hands

Open Hands (& heart)

Flows well with a sound frequency of 639 Hz

This 27 minute session is all about mobilizing and strengthening your hands and wrists in ways you've likely never trained!
A tennis/lacrosse ball may be helpful.

Hips & Legs

force building flow

Flows well with a sound frequency of 396 Hz or lower

This 33 minute session is going to open and release the hips and legs, and build strength in that newly lengthened space.

Shoulders & Arms

Open and strengthen

Flows well with a sound frequency of 639-741 Hz

This 25 minute session focuses on maximizing mobility of the shoulders and arms by opening and strengthening the upper back through to the fingertips.

Upper Body

Upper Body: End range flows

Flows well with a sound frequency of 639-741 Hz

This 44 minute session focuses on maximizing mobility of the upper body, by guiding you through mobilizations at your ultimate end ranges and less-typical motions, as well as understanding where/how your lower body influences how much upper body mobility you have available.
A block or bolster to sit on may be helpful, as well as a block/pillow for support when laying on your side.

full Body

flow into Strength

flows well a sound frequency of 528 Hz

This 53 minute session focuses on maximizing mobility of the hips/legs and shoulders/arms, by guiding you through the full expression of your joint's range of motion followed by building strength in them.
A block or bolster to sit on may be helpful, as well as a block/book/small object for a target to use in a hover-challenge.

Hips & Pelvis

Hip Openers

flows well with a sound frequency of 417Hz

This 10 minute sequence will increase hip and pelvis mobility through all directions and movements.

Foot & Ankle

Lower leg: Release, Mobilize, Activate

flows well with a sound Frequency of 396 Hz or lower

This 30 minute self-release and mobility/activation series will facilitate grounding and stability in the foot and lower leg, as well as increase usable ankle range of motion both front/back and side to side.
This class utilizes a lacrosse ball (or similar) for self release techniques