This workout expands scapular retraction range of motion and helps you connect with the muscles in your mid-back. Choose this if you struggle to squeeze shoulder blades together at the end of a row or can't get the chest to the floor on a press up. Also great if you spend a lot of time hunched ov...

Rotation at the knee is often overlooked but unsurprisingly it's where most knee injuries occur! Do this workout if you struggle to rotate your knee during knee CARs, if you get pain on the outside of your knees, if you like to squat a lot or just for generally healthier knees!

This workout is designed for people who already have the joint motions necessary to squat but who want to get the most out of their squats by creating better connection with the muscle and tissues involved. Go through this video as an extended warm-up to a squat session or do it alongside an uppe...

We need rotation at the elbow for most things we do with our upper body. Without it, the responsibility goes to the elbow or wrist which generally results in something feeling unhappy. If you do things like play tennis, pull ups/rows, calisthenics, martial arts etc. you're going to need this work...

Wrists are often overlooked but play such an important role in anything upper body; especially supporting us on the ground. You need this workout if you get wrist pain during yoga/animal flow type activities or press ups/handstands or even if you just do a lot of these things.

Equipment:
yoga block

Rotation is king; this is especially true at our hips. This session is all about increasing and strengthening external rotation range of motion at our hips. If you struggle to sit on the floor comfortably, do martial arts, squat, want a juicier butt or play any sport with change of direction, you...

A fundamental action in any activity, from walking to being explosive in any sport, hip extension is vital. If you don't enough, you're gonna find that movement elsewhere in the body. Left unaddressed, this is where problems occur.

In this session we work through some expansion for hip extensio...

We need to be able to get our arms overhead for a variety of reasons; putting stuff in high cupboards, shoulder/overhead press, olympic lifting, tennis, yoga/gymnastics, pull ups etc. Not having adequate range in the shoulder to do this means that somewhere else has to do the work, usually the ba...

Most of what we do day-to-day and in the gym is linear (moving forwards and backwards) so tend to neglect the lateral parts of our bodies. Our adductors (inner thighs) and the stuff on the outside of the hips that brings us in to abduction are crucial for stabilising our pelvis when we move linea...

In this session we work through a full Morning CARs routine that offers a little more focus on each of the techniques. Great for first thing in the morning to get the body moving, after long periods of inactivity or prior to a workout. You should be left feeling more alert and more connected to y...

A short and simple class aimed at helping you better experience the inhale, exhale and tempo of proper breathing mechanics. This class is useful as a tool to learn or also as a session to improve back rib expansion and training full exhalation. Also useful post workout or before bed to help you d...

Do you walk? Run? Do split squats or lunges or essentially use you feet to transfer you around the place? Then you need big dorsiflexion. And, if you're like most of the modern world and wear shoe shaped shoes that squash your toes and feet, you probably need more of it. This workout will help yo...

Many of us get stuck in a certain position in our pelvis known as an anterior tilt. This can have a lot of implications on many other areas of our body that can create limitations or even pain. In this session we explore a simple exercise that can offers a solution.

*NB* once you feel comfortabl...

In this quick class we work through some expansion work for straight leg hip flexion and then begin to introduce a small amount of strength work to teach the nervous system how to utilise the newly acquired range.

Equipment:
Elevated Surface (chair/sofa/bed)
Yoga Block (or pillow)
Tennis ball or...

Knees need to bend, obviously. But a lot of knees don't know how to bend without the assistance of the pelvis and lower back, which can cause unhappy knees and/or lower back. Building better knee flexion will help you to use "knee stuff" when doing "knee stuff". Plus it means nice juicy hamstring...

In this class we work through 3 different inputs to help us develop better awareness and control of our shoulders as they move into extension. This class is aimed at the beginner level.

Equipment:
Broom Handle or Belt
1 x Yoga Block or small stack of books

Bent leg hip flexion is vital for a huge amount of movements including things such as squatting and lunging in the gym but also jumping and kicking in various sports and even positioning in activities such as climbing or jiu-jitsu. In this session we begin to explore the bent leg hip flexed posit...

Sufficient ankle dorsiflexion is vital for efficient mechanics in movements such as squats and certain types of lunges/split squats. Expanding range here requires a lot of focus and nuance. In this session we begin to explore some of the necessary details to improving our ability to move further ...

Knees are hinge joints, but they are also rotate too. Yet very few people actively train their knees to rotate. Unsurprisingly, this is where most knee injuries happen. If you have knee pain or you do any kind of dynamic sport, this one's for you!
No equipment needed!

Scapula play such an important role in the health of not only our shoulders but our thorax (upper torso). Scapula are designed to move freely and since they connect with 17 different muscles, good scapula movement means a tonne of opportunity for better upper body strength and control. Depression...

We need adequate hip internal rotation to make sure that we have enough space in the hip capsule to use our hips how we want and need to. But we also need to make sure we have good control of that hip IR. This workout is designed to help strengthening that range of motion through some end range a...

Ever do supinated pull ups or rows? Or play tennis and get tennis elbow? You might need to work on your elbow supination then! Sit at a computer all day? Elbow supination work might help add some much needed movement and variability to your elbows and forearms. This workout will help you expand a...

In this session we explore how to find a stretch for ankle eversion and where we should be feeling tension during our various contractions.

Equipment:
Hardback book
Marker pen or small elevated surface

Once you have sufficient hip internal rotation range of motion, it becomes vitally important to be able to control it. This workout focuses on hip IR from a side lying position with strong emphasis on not letting the pelvis/lower back get involved. It's a really nice set up to really build streng...