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...

In this class we focused on shoulder external rotation and elbow supination: two key components of supinated pull ups. Often, we get pain at joints such as our elbows or wrists because we don't have enough movement capacity at joints further up the chain (such as the rib cage and shoulder). This ...

In this class, we focus on isolating, connecting with and expanding rotation at the hips and shoulders. We work internal and external rotation at both joints and then try to improve coordination of rotation side to side and on the same side.
Equipment:
yoga block
pillow x 2-3

Wrist extension can often be the limiting factor for many when doing pushing exercises. This can be for a number of reasons. In this class we dive deep into expanding, controlling and strengthening the wrists in that position. We tie the whole thing together at the end by building towards a press...

In episode 5 of our "Strength in 3D" series, we re-visit abduction and adduction from week 1 (episode 1 and 2) and start to layer on some more strength and control. With a focus on end range strength and control of hip abduction and adduction and the introduction of some shoulder abduction, we st...

Full spinal flexion is reliant on a number of factors. In this session we take an in-depth look at what drives spinal flexion, what limits it and how we can better facilitate it.

EQUIPMENT:
Elevated Surface (chair, sofa, bed or similar)
2 x Yoga Blocks
Rolled Up Towel (or similar)
Marker Pen, B...

In this class we focus on building strength and capacity in the rotation we gained in episode 3. We work rotation of the hips, shoulders and spine and then finish with some loaded CARs to really build resilience in these joints.
Equipment:
long band/yoga strap/bath towel
yoga block x 2 (or x1 + f...

In this class we turn our attention to improving the "shin stuff" which is often neglected in favour of calf stuff but can be super important for anyone who does a lot of walk, hiking or trail running AND anyone who has knee/ankle pain. Specifically, we work on improving the joints above and belo...

In this class, we took what we trained in Episode 7 a little further with more reps of loaded hip, shoulder and knee CARs and some more challenging positions. We also challenged some fast contraction work for hip abduction. Every session building a little more strength and capacity that can be ap...

In this class, we focused on improving rib cage movement, specifically the ability to get the rib cage back, in order to improve mobility and movement capacity in the upper back and shoulders.

If you've been sitting all day, super stressed with work and life and/or do a lot of overhead activitie...

In this penultimate session of the Strength in 3D series we introduce the final element which is training the nervous system and tissues for speed and velocity. We utilise some not often used techniques from the Kinstretch system in Ballistic Isometrics, Pulses and Catches to increase the nervous...

In this class we focused on re-positioning and controlling the pelvis by accessing and training our proximal hamstrings (the part closest to our pelvis); if you ever have lower back or even knee pain, this one is for you! The class begins with some gentle, focuses pelvis work, connecting our brea...

A often over looked and under trained area of the shoulder is adduction, the ability to move the arm towards the midline of the body. This can lead to tight and weak anterior muscles such as the chest and the front of the shoulder.

A complimentary movement of adduction is internal rotation. So i...

In this class, we focused on improving external rotation of the hips and shoulders through breathwork, PAILsRAILs and internal rotation of the structures they sit within (the pelvis and ribcage, respectively). A great session to open up tight hips and shoulders after a long day at your desk!

EQ...

Quite often when moving our limbs back behind us we become overly reliant on the spine to accommodate a lack of control and strength. Utilising the spine is fine but if it's our only option to create extension we're going to run into some problems.

This class we learn how to correctly create a s...

Wrists and ankles are corresponding joints on the upper and lower limbs but, because we walk around on our ankles and not on our wrists (mostly), they tend to require different strategies to improve range of motion and reduce pain/injuries. In this class, we explore these different strategies and...

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 focused on getting the spine and hips moving through breathwork and end range isometric contractions. We focused specifically on thoracic flexion and extension and hip internal rotation and then we finished with some spine rotation work and some surprisingly challenging side pla...

This class was focused on building better shoulders in extension; starting with breathwork we then worked on shoulder rotation and finally did some tough shoulder extension work. We then finished up with some dip variations to maximise the shoulder gains.

Equipment:
An Elevated Surface.
A Wooden...

In this class, we focus on improving our ability to "reach" through breathwork and then shoulder and scapular mechanics. A lot of shoulder and upper body problem stem from an inability for the scapula to glide along the rib cage. We focused on breathwork to improve the shape of the rib cage so th...

Get that ribcage and spine feeling fine with this class which will look at those "other" movements the spine can do, side bend and rotate and how the ribs are a vital part of these movements.

Tight hip flexors? Quads? Sore lower back when you stand or walk? This ones for you....
In this class we focus on improving hip extension by improving the position of our pelvis and our rib cage. Often, tight hip flexors and quads are a result of a forwardly tilted pelvis and, although they feel ...

In this class, we worked on the factors important for good reaching mechanincs; in other words, getting your arms out in front of you. This is important because good reaching mechanics are crucial to shoulder, mid back and scapula health. We start by getting the rib cage moving backwards to creat...