In this class, we focused on building a hip that can abduct. But abduction is made up of two parts: the femur (thigh bone) in the hip joint and rotation of the pelvis. If we want to maximally abduct our leg, then we will use both together. But if we want to have maximal control of our pelvis and ...

You need your knees to know how to do knee stuff. Unfortunately, a lot of knee pain and issues says that lots of our knees don't know as much about knees as they should! In this class we go through all motions of the knee to help you sense and connect with the knee "meat" so that you can use that...

In this class, we hit some of the key requirements for pseudo press ups (when the fingertips are rotated back towards the toes). Pseudo press ups require extra shoulder external rotation and elbow supination, along with wrist extension, to be performed well. These things are also important pre-re...

To be good humans, we need to be comfortable moving on the floor. To be comfortable moving on the floor means the joints of our lower limbs need to be comfortable in a lot of flexion. This workout was designed to workout (dorsi)flexion of the toes, ankles, knees and hips in order to have "space" ...

Ever been told not to let your knees cave in when you squat (the technical term is valgus)? But if we never let that happen in training, what happens when life or sport forces you into those positions? Injury!
In this class, we train hip IR and flexion and then put them together to load that inte...

If your training or sport involves a lot of overhead positions then this session is for you. Hand Balancers, Olympic Weightlifters, Gymnasts, Swimmers or maybe just for those of us who want to be able to put our luggage in the overhead compartment when we next fly on holiday. We look at the inter...

In this class, we focused on active and controlled moving; exactly what we need after a long day at the office/at our desk. We go through full body CARs but at increasing intensity. Perfect for a mid week (or any time) move.
Equipment:
yoga block
tennis ball
optional- small weight (<2kg)

The first class in our "squat to trot" series, this class focused on improving hip ER, hip flexion and knee flexion alongside pelvis control. These things are all critical to be able to perform a good squat motion and mastery of them leads to an efficient and athletic squat pattern.

In this class we trained shoulder internal rotation independently from scapular retraction so that we could increase range of motion and control. And then we added the scapular motion back in to so that we could work on training them together. This culminated in some close grip "block press" to h...

In this class, the 3rd of our Squat to Trot Series, we worked the posterior hip portion of squatting actions along with foot ankle pre-requisites for unilateral variations of squatting like split squats. In the first half of class, we utilised breathwork to find pelvis and rib cage alignment whic...

Lots of people have wrist and elbow problems that are not necessarily from wrist or elbow issues but from an inability to create a proper tension strategy when holding themselves off the floor with their upper body. In this class, we worked wrists, elbows, shoulders and scapula and the brought th...

When squatting we're often cued to screw our feet into the floor, push our knees out and try and externally rotate our hips. This works for part of the movement but at a certain point we'll need to have a more internally rotated position both at the pelvis and hips as well as further down the cha...

Deep knee flexion is not accessed often in a typical western lifestyle because we sit on chairs, have access to toilets and don't spend enough time on our feet. However being able to fold the leg back on itself is vital for a body that can move freely. Without it we are unable to access a deep sq...

In this class, we start to explore what we need to maximise our bilateral squat motion. We work some hip, knee and ankle internal rotation from a pseudo-squat position to understand and feel how important internal rotation at these joints are for creating force. And then we hit some ankle eversio...

No spine is an island! The spine blends into the rib cage at the top and the pelvis at the bottom. If we want a spine that moves well, we therefore need ribs and a pelvis that move well.

In the first half of this session we take a practical look at how improved breathing mechanics can increase o...

Speed and power are essential in any athletic context, including squatting. Being able to exert maximal force quickly gives a competitive edge. Developing speed and power isn't limited to the weight room though and in this session we introduce you to strategies we can utilise to develop these phy...

In this class, we started from the inside out to improve and strengthen range of motion and control of the shoulders. With the end result being some super buttery shoulders! We combined breathwork (helping us get our rib cage in a nicer position) with shoulder rotation work and finally shoulder f...

In this class, we train focus on knee flexion and hip flexion, specifically with regards to building strength and control in the fast twitch muscles fibres of these joint motions.
Equipment:
elevated surface
wall
yoga block
cushion

In this class we took a deep dive into some hip specific work. We focused on finding hip external rotation in abduction and flexion (so lengthening the back side of the hip) with options to focus on flexibility (increasing range of motion) OR on strengthening and controlling the range of motion y...

In this workout we trained some of the pre-requisites for a hindu push up. Working on spine flexion and extension and shoulder flexion and incorporating some scapular retraction work, we finished up with some regressed and progressed modifciations of hindu press ups to really bring together the s...

This class was all about improving ankle resiliency in inversion and eversion; the motions people typically "roll" their ankles into causing injury. But the severity of rolling your ankle can be greatly reduced by prior exposure and adaptation to the position. And what's more, even if you have in...

One of the most recognisable base positions from Kinstretch is the 90/90. A lot can be done from there but understanding how to properly utilise it to train the hips both in rotation and straight lines takes some refinement. In this session we train both Internal and External Rotation as well as ...

For many things, it's important to be able to get our arms behind us: tennis, swimming, jiu jitsu, golf, strength training, putting a seatbelt on, itching our back etc... But we spend a lot of time with arms in front of us (on a computer or driving for example), so sometimes we lose the capacity ...

In this class we work through hip and knee flexion and extension with a focus on connecting with the tissue and bringing greater awareness to the muscles involved in these joint motions so that they can transition over to the gait cycle well.
Equipment:
yoga block x 2
wall
elevated surface
cushion