Course curriculum

  • 1

    Week 1 - Superficial Fascial Release

    • OVERVIEW

    • EQUIPMENT_

    • CALVES

    • IT BAND

    • QUADS

    • GLUTES

    • HAMSTRINGS

    • ADDUCTORS

    • LATISSIMUS DORSI

    • SUBOCCIPITALS
  • 2

    Week 2 - Deep Fascial Release

    • FEET

    • IT BAND

    • INSIDE CALF

    • OUTSIDE CALF

    • QUADS

    • LOWER ADDUCTORS

    • UPPER ADDUCTORS

    • GLUTE MED/TFL

    • GLUTE MED/MAX

    • LATISSIMUS DORSI

    • PEC MINOR

    • SUBSCAPULARIS
  • 3

    Week 3 - Flexibility Balancing & Breathing

    • STRETCHING OVERVIEW

    • 3 WAY NECK

    • ABDOMINAL STRETCH

    • SIDEBEND - QL

    • PEC MINOR

    • GROIN FROG

    • 90/90

    • HAMSTRINGS STRETCH

    • HIP FLEXORS

    • BREATHING RELEASE

    • LONG FOAM ROLL
  • 4

    Week 4 - Core Foundations

    • OVERVIEW

    • 4 POINT TUMMY VACC

    • HORSESTANCE

    • FOAMROLLER THORACIC MOB

    • PELVIC TILTS
  • 5

    Week 5 - Stability

    • HIP EXTENSION BACK ON BALL

    • PLANK

    • SHOULDER SPINE INTEGRATOR

    • THORACIC PRONE COBRA

    • WALL BREATHING
  • 6

    Week 6 - Stability Advanced

    • CONTRALATERAL PLANK

    • REVERSE HYPER EXTENSION

    • ALTERNATING LEG DROP

    • WALL BREATHING
  • 7

    Week 7 & 8 - Integrated Stability

    • SUPINE LATERAL BALLROLL

    • PRONE JACKKNIFE

    • FORWARD BALLROLL

    • BACK EXTENSION SWISSBALL