The focus of this session is to introduce a Posterior Pelvic Tilt into more global movement patterns such as the Split Squat, Single Leg Work and Gait Cycle (walking/running) regressions.

Equipment:
Wall Space
A foam roller
2 x yoga blocks

Learning how to correctly utilise IAP in our movement and training is a vital aspect in the quest for greater stability. In this session we utilise exercises that challenge the pelvis and ribcage to stay connected via proper IAP whilst we move.

Equipment required:
Wall Space to lean on.
2 x Yoga...

Our ability to run, walk, hike, etc (gait cycle) well requires efficient movement from side to side around the pelvis (known as frontal plane movement). In this Integrated Strength session we train the muscles that help move and stabilise the pelvis in the frontal plane. Perfect for our members w...

In this Integrated Strength session we take a close look at how to better utilise the scapula when moving and training our upper body. A tough session that really challenges our ability to both move and stabilise the shoulder blades in order to facilitate better performance.

Equipment:
A yoga b...

In this session we look at how we can facilitate better connection through the posterior chain (glutes, hamstrings & calves) in some of the more common exercises such as a hip hinge and split squat/lunge. Lots of volume in this session, so you can expect good sweat on by the end.

Equipment:
Elev...

In this integrated strength session we focus on the mechanics of the mid foot, specifically the arch, as we move in various patterns. Over pronation (the inside arch collapsing in) is a common fault that occurs in movement for many people. This has big implications up the chain and impacts what h...

The fitness world tends to limit core training to 2 types of exercises which are either as stability focused (planks, etc) or flexion focused (sit ups, etc). This leaves a lot on the table and really only scratches the surface on what our core muscles can can/should do. In this session we look at...

In this session we look at integrating hip extension, which is the action largely created by the glute max, into our gait cycle and a number of movements including hip hinges and step ups. With a whole prep phase designed to help you better connect with both the muscle and the position without de...

Often when training with hands on the floor we give little to no thought as to how we place our hands and the job they are doing to help support, stabilise and facilitate better movement. In this class we explore better grounding with the hands to help the nervous system better understand where w...

In this session we explore the Split Squat position to help us better understand the role of the pelvis and foot in our squat pattern. Exploring the need for both External Rotation and Internal Rotation of the femurs and pelvis at various points within the squat movement as well as pronation and ...

In this Integrated Strength class we look at the maximising our ability to use our glutes during hip extension. Due to our western lifestyle, many of us are stuck in a pelvic position that does not allow our glutes to contract properly and so when we squat we end up relying on other tissues to do...

Session 6 in our Squat to Trot Series continues the work from Saturday's Kinstretch class in which we focused on developing a better connection to internal rotation of the pelvis and hips and the role it plays in our squat pattern as a whole. The frontal plane muscles around our pelvis (adductors...

A lot of people struggle to find their posterior chain when they move; their weight is shifted forward all the time so they "can't get into" their glutes and hamstrings etc. In order to move well, we need to do both. But of course, since our feet are what make contact with the ground in order to ...

In this session we utilise a few different techniques to increase our ability to both absorb force, create potential energy with that force and then utilise that energy for explosive power. As we discussed in the last Kinstretch session (Ep 9 - The Power Hour), speed and power are essential for a...

In order to develop a solid squat we need to put work in to develop the capacity of both legs separately. This helps us avoid potential issues that can occur when one leg is more dominant and does more of the work. So in this final session we are progressing from the work we did in the last integ...

Interacting with the ground with our hands and our feet is not something we do often once we leave childhood. Animal Flow provides a structured and safe way to reintroduce ground based movements back into our training. We can learn to properly load the hands, the wrists and begin to challenge our...

No part of the body truly works in isolation. In this class we start out by building a good awareness of the pelvis and core. We then take that work and integrate it as we train the posterior line of our legs (primarily the hamstrings and calves). Once we're done with the cooking those hammies we...

The angle that our front ribs create, known as the Infrasternal Angle (or ISA), tells us a lot about how someone might breath and move. In this session we address some of the the more common issues that are associated with a wide IFA which is an angle of greater than 90 degrees. This is a great s...

Episode 2 of the Strength in 3D Series takes all of the isolated work we did for hip abduction and adduction in episode 1 and builds into more global patterns for the upper body, core and lower body in a closed chain manner. Closed chain simply referring to the limbs being in contact with somethi...

Following on from episode 3 in the series, this class looks to improve control of the isolated range of motion (ROM) gained at the hips and shoulders and start to integrate it with the spine, ribs, pelvis and under gravity and external load. Controlling the range of motion we have will always be ...

This class was focused on taking the isolation work from the last class and integrating it into complex, multi-joint and closed chain movements to start to build upon that strength and control in the frontal plane (side to side).
Equipment:
yoga block
door frame
wall
foam roller
elevated surface

For an elastic band to be shot as far as possible, first it needs to be stretched fully. The same is true of muscular contractions.

In episode 8 of the Strength in 3D series we introduce rotation globally with a strong connection to the reciprocal compressing and lengthening of tissues. Put sim...

In episode 10 of our Strength in 3D series we begin to integrate all of the control, strength and joint focused work we've done so far as we move toward more powerful and explosive movements. This session gradually builds as we work through a warm up and preparatory exercises to prime the nervous...

Ultimately being powerful and explosive in any athletic setting requires the ability to express force quickly and deal with gravity efficiently, especially when changing direction or what is known as 'cutting mechanics'.

That is the theme of today's session, cutting mechanics done at speed.

E...