Course curriculum

  • 1

    Welcome!

    • Start Here!

    • How To Use This Program

    • How To Get The Most Out Of This Program (PDF)
  • 2

    Module 1: The Core

    • Lesson #1

    • Lesson #1 Q&A

    • Core Control Conditioning Program Intro

    • Core Control Conditioning Program

    • Diaphragmatic_Breathing_Exercise

    • _Wall_Push_Dead_Bug

    • _Weight_Shoulder_Flexion

    • Quadruped_Shoulder_Taps

    • Wall_Slides

    • _Band_Pull_Dead_Bug
  • 3

    Module 2: The Shoulders

    • Lesson #2

    • Lesson #2 Q&A

    • Shoulder Self-Assessment Guide Intro

    • Shoulder_Impingement_Test_1_

    • Shoulder_Instability_Test_1_

    • AC_Joint_Injury_Test_1

    • AC_Joint_Injury_Test_2

    • Rotator_Cuff_Strain_Test_1_1_

    • Rotator_Cuff_Strain_Test_2_1_

    • Bicep_Tendinitis_Test_1_

    • Bursitis_Test_1_

    • Thoracic_Outlet_Syndrome_Test

    • Pinched_Nerve_Test_1_

    • Bonus: Cross Training Guide for Pole-Proof Shoulders
  • 4

    Module 2.1: Home Shoulder Stretch & Myofascial Release Guide

    • Home Shoulder Stretch & Myofascial Release Guide Intro

    • Rhomboid Release

    • Rhomboid Stretch

    • Thoracic Spine Release

    • Thoracic Spine Stretch

    • Pec Minor Release

    • Pec Stretch

    • Rotator Cuff Release

    • Lat Stretch
  • 5

    Module 2.2: Home Shoulder Prehab Guide

    • Home Shoulder Prehab Guide Intro

    • Medical Disclaimer
  • 6

    Module 2.2a: Thoracic Spine Mobility Exercises

    • Straight Leg Thoracic Extension

    • Active Thoracic Rotation

    • Thoracic Cat/Cow

    • Praying Mantis

    • Plank Ankle Taps
  • 7

    Module 2.2b: Shoulder Mobility Exercises

    • Dynamic Pec Stretch

    • Shoulder Swimmers

    • Side Lying Shoulder Reach

    • Wall Slides

    • Banded Shoulder Dislocates
  • 8

    Module 2.2c: Rotator Cuff Strengthening Exercises

    • External_Rotation_Overhead_Press

    • Side_Lying_Shoulder_ER

    • Side_Lying_Shoulder_ABD

    • Banded_Overhead_Reach

    • Banded_3_Point_Tap

    • Face_Pull_Overhead_Press
  • 9

    Module 2.2d: Scapular Strengthening Exercises

    • Diagonal Band Pull

    • IYT Band Pull

    • Lying Band Lift

    • Quadruped Rows

    • Quadruped IYT

    • Side Plank Reverse Fly
  • 10

    Module 2.2e: Shoulder Stability Exercises

    • Plank Roll

    • Bird Dog Row

    • Plank Passthrough

    • Kettlebell Overhead Crunch

    • Kettlebell Punch

    • Kettlebell Half Windmill
  • 11

    Module 3: The Hips

    • Lesson #3

    • Lesson #3 Q&A

    • Hip Flexor Prehab Guide PDF

    • Snapping Hip Prehab Guide PDF

    • External Rotation Fallout

    • Heel Slide

    • Stale Bug

    • Dead Bug on Foam Roll

    • Hip Elevated Toe Tap

    • V-Up with Yoga Block

    • Glute Bridge with Hip Extension

    • Banded Dead Bug with Yoga Block

    • Quadruped Toe Tap

    • Stability Ball Plank with Hip Flexion

    • Bonus: EFT Tapping for Easy Hip Mobility
  • 12

    Module 4: Grip, Lines, & Toe Point

    • Lesson #4

    • Microbend & Toe Point Exercises PDF

    • Bonus: EFT Tapping for Grip Strength

    • Bonus: EFT Tapping for Sweaty Hands
  • 13

    Module 5: The Spine

    • Lesson #5

    • Lesson #5 Q&A

    • Backbend Routine

    • Needlescale Routine

    • Chest Stand Routine

    • Piriformis Prehab Guide

    • Abdominal Workout for Back Bending

    • Exercises for Better Posture

    • Bonus: EFT Tapping for Back Pain

    • Bonus: EFT Tapping for Back Bending Anxiety
  • 14

    Module 6: Creating Your Prehab Routine

    • Lesson #6
  • 15

    Module 7: Basics Bootcamp

    • Spins & Climbs

    • Inverts

    • Core Stability Drill

    • Core Stability Drill 2

    • Straddle Pull Up

    • Power Drill

    • Strength Drill

    • Leg Hooks

    • Aerial Inverts & Leg Hooks

    • Outside Leg Hang Drill

    • Ground to Air Drill

    • Aerial Invert - Forward

    • One Arm Hangs & Flare Legs

    • Handsprings & Deadlifts
  • 16

    Module 8: Warm Up & Cool Down

    • Warm Up & Cool Down Intro

    • Medical Disclaimer

    • Cardio

    • Neck, Wrists, & Forearms

    • Shoulders, Back, & Chest Part 1

    • Shoulders, Back, & Chest Part 2

    • Core & Spine

    • Ankles, Knees, & Calves

    • Cool Down
  • 17

    Bonus: EFT Tapping Tutorial

    • EFT Tapping Tutorial