Even though the planking challenge eneded over 15 years ago we're still encouraging people to get involved as often as possible. When performed well, the plank and its infinite variations will help to solidify many of the positions we're trying to achieve with for better posture and less pain. In...

There's no boats or artificial intelliegence involved in this class but there will be lots of reaching and pulling. Performing any type of row well involves a lot more than just our arms. In this class we'll look at the machanics behind a couple of different types of rowing actions, how we can im...

Turkish Get Ups. It's up for discussion just how delightful they are but there's certainly not much need for discussion on how functional they are. If you want an exercise that simultaneously works reaching/pushing, flexion/extension, left/right, upper/lower and much more, you don't need to look ...

Exercises that allow us to build strength whilst simultationusly allowing us to address the differences between the left and right side of the body should be explored and utilised thoroughly. The Split Squat is one of those exercises. In this class we dive deep into how we can build lower body st...

The Good Morning is a fantastic exercise when utilised corrcetly. Unfortunately it can come with some prerequisites or at least an understanding of when or how to regress correctly. In this class we're going to pull the position apart, build those prerequisites and learn how to correctly progress...

This class teaches you how to prepare and set up your body to perform the perfect press up. Expect shoulder and wrist prep work, explanations as to the importance of the positioning of the ribcage and pelvis, oh and a fair few press-ups.

EQUIPMENT:
A Mat
2 x Yoga Blocks
Some Wall Space
Some Ligh...

For many of us a deep and comfortable squat position can be as elusive as the mythical sassquatch creature. The aim of this class is to demystify some of the important points limiting our squat position and then of course build some capcity there. So by the time we're done you're squat will be fu...

Learning to connect to and load the hamstrings in a shortened position can be vital for some people. The Bridge is an excellent tool to facilitate this process but requires some detail and nuance to properly progress the exercise. So in this class we spend some time (quite a bit of time if you do...

The Kettlebell Windmill is a fantastic full body exercise. It challenges our ability to both stabilise and express strength in the shoulders, midline and hips. So in this Kinstretch Plus class we're going to work the various parts in isolation before bringing it all together at the end. (N.B. a k...

The Crow Pose in yoga can be a cool little party trick if you're able to do it. However it requires a certain amount of prerequiste strength and control especially in the wrists, ribs and shoulders. So in this session we're going to use this pose to build a session and who knows by the end you ma...

Let's be honest, Middle Splits is probably never gonna happen for the vast majority of us. However it's still a great tool to orientate a workout as we can all do with being able to get our left leg further away from our right. This punchy little 35ish minute workout will do just that.

EQUIPMEN...

The L Sit. Sure it looks kinda cool if you can do one but training for the L Sit Hold has many benefits aside from showing off at parties or down the playground with your kids. To be able to perform one we need a decent amount of postrior pelvic tilt, straight leg hip flexion and scapular depress...

The hip hinge is aruguably one of the hardest patterns to do well when in the gym. Deadlifts, Good Mornings, Bent Over Rows and many more exercises are reliant on a strong and stable hip hinge. However many of us find ourselves overly extended, relying on muscles around the lumbar spine and mid b...

The Horse Stance is a position that is utilised in many asian martial arts but has also been adapted for weight lifting, gymnastics and many other forms of movement and sport. It requires the ability for the hips to flex, abduct and externally rotate. So in this session we are going to utilise th...

Wanna get ass to grass in your squat? It's not only ankles that limit our depth. To hit depth, we need to understand how to get our weight back and find more global internal rotation. In this class we'll build a broad and integrated group of exercises that you'll be able to use to help increase y...

In this class we trained the pre-requisites for a skater squat/lunge. We worked on pelvis rotation, hip rotation and adduction and knee flexion and brought it all together in some skater squats variations at the end. This also worked on the mechanics needed to get "into" our right and left side w...

In this class, we work on improving our forward fold by improving our ability to first shift our centre of mass backwards. Then we work on other elements of improving our forward fold (and subsequently good human movement) like our hips and pelvis. If you struggle to touch the ground or it feels ...

In this class, we focused on finding and connecting with our obliques (the muscles on the side of our mid-section or "abs") to improve control of our midsection and connection of our ribs with our pelvis. This is important for shoulder movement and mobility because proper alignment of the mid-sec...