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Hip Flexor/Adductors MFS

Week 10 Marcoprogram Routines

EBP: Segmental Strengthening Lower Obliques

*** If you are still struggling to work on the regular lower abs practice that first****

Factors of progression:

EBP: Glute Max Deep Segmental Strengthening

Standard

Variations

Now you know how important the glute max is for the strength and stability of the body and you learned the basic stretch for it. Now you also want to strengthen it.

Again this muscle has 4 different direct fibers that are part of it, so it has a lot of different ways to strengthen it. Start with this initial position and master it, because all the more advanced techniques use this as a base.

Parameters: 

EBP: MFS front (sternal) diaphragm

EBP: MFS Lateral (Ribs) Diaphragm

EBP: MFS Posterior (Spine) Diaphragm

MFS: Intercostals Front

MFS: Intercostals Lateral

MFS: Intercostals Posterior

MFS: Obliques

The Pelvis – Segmental Strengthening and MFS

If you are stopping after round 1, jump to 34:48 for the cool down. If you want to add a third round(you stud), go back to 22:09 and then go all the way through and finish with the cool down.

Week 6 Macro Routines

1’st Routine

Pelvis Segmental Strengthening 7 MFS

2’nd Routine

Thoracic MFS

3’rd Routines

Lower to mid-back thoracic ELDOA’S

EBP: Roll up Roll Down Abs

The Abs have a lot of responsibility to your body. They interact with all the other “core” muscles and provide stability and mobility throughout your trunk. If your abs are not strong and mobile then there is NO WAY that you will be strong, pain free, energetic or move efficiently. You will also not allow your internal organs to function properly as the abs “keep the contents in the container.”

Parameters: 

EBP: Lower Abs

Hopefully by now you have been diligent and have practiced the upper abs at least 3 days a week and are much more proficient at it. And since you have, I want you to start to incorporate the lower abs.

Remember when I told you that the abs can move a lot of different ways? Well this one part can at a base move the trunk to the pelvis (upper abs) and then the pelvis to the trunk (lower abs).

Parameters: 

EBP: The Thoracic Diaphragm – Segmental Strengthening

Most people don’t think that they need to train their diaphragm. But this muscle is really important in keeping your body balanced and functioning really well. Just think among other aspects your heart sits right on top of your diaphragm, your liver and stomach hang from it and it is the principal muscle involved in breathing. So if it is not in place, strong and flexible then you can forget about having energy, feeling comfortable, or moving well.

Parameters Segmental Strengthening:

EBP: TVA & Segmental Strengthening

To work the deepest abs muscle and the deepest orthopedic muscle you have in your trunk you need to work the TVA. This acronym stands for the Transverse Abdominis and this muscle is like the girdle of your body. Like a girdle the force of this muscle goes around the abdomen in a squeezing motion.

This muscle has a lot of really important connections and needs to to be aware and functioning.

Parameters:

EBP: Segmental strengthening obliques

Factors of progression:

EBP: Segmental Strengthening Upper Obliques Rotational

Factors of progression:

EBP: The Glute Med Segmental Strengthening

The Glute med is definitely one of the top muscles that needs to be strong. Its #1 job is to hold your pelvis in place. They are like the walls of your pelvis. If your walls are weak or imbalanced then the pelvis will be off. If the pelvis is off then everything above and below is compromised because the connecting “floor” is off balance.

Be really careful when lifting your leg up and down as it is very easy to cheat by rolling your body backward or bending your knee. Only lift your leg as high as the form allows. When you get the form down on this one your will know as a wonderful burning sensation will come over your hips. 😉

Factors of progression: 

EBP: Lower Oblique Abs Rotational

Factors of progression:

EBP: MFS Iliopsoas

It’s important to always think about the whole being and the different linking areas in the body.

And when you want to work with those areas, work on the tissue that gives you the biggest bang for your buck. The Iliopsosas is one of those muscles. Since it affects three linking areas of your body, hip, pelvis, and spine, it would behoove you to start working on this muscle and get it down.

Now, you can target 5 different main areas on this muscle, but getting the 1st basic posture down is required and super beneficial.

Parameters: 

From left to right: level 1,2,3

EBP: MFS Internal Oblique

EBP: MFS Transversospinalis

EBP: Upper Longissimus Segmental Strengthening

>

You core is not just your abs. You core is the core of your body. Basically your torso. Well your torso has a bunch more muscles in it than just your abs. Even if you master your abs (and that is a lot of work) you MUST work the other muscles in your torso.

You Longissimus is the first basic place that that you need to start at as it is mainly responsible for pulling your torso backward. Either the top part or bottom part.

Parameters: 

From left to right: level 1,2,3

EBP: Lower Longissimus Segmental Strengthening

Now that you have practiced the upper longissimus let’s get you working on the lower part. Again just like all the ab muscles the back muscles have a lot of different ways it could be worked. Use this lower longissimus to connect to the upper you have been doing.

Parameters strengthening:

From left to right: level 1,2,3

EBP: Segmental Strengthening Upper Illiocostiallias

EBP: Segmental Strengthening Lower Illiocostiallias

Factors of progression:

EBP: Segmental Strengthening Upper Trasversospinalias

Factors of Progression:

EBP: Segmental Strengthening Lower Trasversospinalis

Factors of Progression:

EBP: MFS Lower Longissimus

Parameters:

EBP: MFS Upper Longissimus

*** If you can’t safely get your legs up while staying on your shoulders(not your neck) do only the lower longissimus MFS until you are ready.***

Factors of progression:

MFS Lower Longissimus(Lower Lateral back)

Factors of progression:

EBP: 5 Part Shoulder Warm-Up

This exercises will generally open up and waken up the 10 joints your have in your shoulder girdle. It is a really great exercises if you are tight and weak throughout your shoulders. If you sit at a desk a lot then use this to break up that pattern of sitting and having your head going forward and shoulders slouching. Use before a workout or on its own.

EBP: Piriformis Segmental Strengthening

The piriformis is part of your pelvic floor and works with the obturator internus you were shown before. So it is really efficient to work the two together.

Parameters: 

Parameters Segmental: 

Parameters MFS:

EBP: Obturator Internus Segmental Strengthening

You have already learned how to MFS the Obturtator internus and now you also want to solicit all of the muscle fibers and make it strong.

Factors of progression: 

EBP: Segmental Strengthening Lats

To balance and strengthen the back part of your body your lats need to have the proper strength and flexibility. They are important because they run from your upper arm all the way down (like a “V”) to your hips. They also have a direct connection to your pec underneath the armpit. They are really big muscles and can be trained in a lot of different ways.

Parameters Segmental Strengthening:

T4/T5 ELDOA

L4/L5 ELDOA

This joint is the second lowest on your mobile spine, and gets the second most tension on it.

Parameters:

L3/L4 ELDOA

L2/L3 ELDOA

L1/L2 ELDOA

EBP: L5/S1 ELDOA

To have a healthy, strong, vibrant, well-moving, your lower back needs to be open, aware, and strong. The main area that needs to have this is your L5/S1 joint. 

Even in a healthy back, it needs a lot of preventative work not to become unbalanced. Now factor in that most people’s bodies are unbalanced, and they will receive even more force. This is why it is the main joint that people injure when they hurt their lower back.

Luckily, one exercise will give you the most bang for your buck to strengthen, open, and make this joint more aware.  

Parameters:

The Pelvis ELDOA’S

Week 5 Macroprogram Routine

1’st Routine

The Pelvis ELDOA’S

2’nd Routine

The Pelvis MFS

3’rd Routines

Lower back ELDOA’S

The Spine – Mid to Upper Back Thoracic ELDOA’S

Week 4 Macro Routines

1’st Routine

Mid to Upper Thoracic ELDOA’S

2’nd Routine

Cervical(neck) ELDOA’S.

3’rd Routines

Big Bang Workout

EBP: T12/L1 ELDOA

This is a very important joint to keep open in regards to movement of your upper body and the health of your internal organs.

Parameters:

T11/T12 ELDOA

T10/T11 ELDOA

EBP: T8/T9 ELDOA

Really important area to keep free and open. It is one of the most challenging ELDOA’S, but one of the most necessary.

Parameters:

T7/T8 ELDOA

Parameters:

T6/T7 ELDOA

Parameters:

T5/T6 ELDOA

T3/T4 ELDOA

The Spine – Lower To Mid Back Thoracic ELDOA’S

Week 3 Macro Routines

1’st Routine

Lower back ELDOA’S

2’nd Routine

Low to mid-back thoracic ELDOA’S

3’rd Routines

Big Bang Workout

The Spine – Lower Back ELDOA’S

Week 3 Macro Routines

1’st Routine

Lower Back ELDOA’S

2’nd Routine

Lower to mid thoracic ELDOA’S

3’rd Routines

Big Bang Routine

EBP: MFS Glute Med

Factors of progression:

EBP: MFS Quadratus Femoris

EBP: Deep Glute Max MFS

To effectively manage your pelvis so that it functions best, it needs to have a lot of strength, and the sacrum needs to be in place. One big bang muscle that can work on both is the Glute max. Your bum 🙂

The deep part attaches to your sacrum, where it works with the piriformis to manage it, and it also attaches to the hip bone to help mobilize it.

4 fibers are associated with this muscle, and they all need to be strong and flexible. That means there are four different postures for stretching and over 12 ways to strengthen it.

Master this initial way of MFS first to make it a staple of your program.

Parameters:

The first posture is if it is too difficult or painful to grab your knee. The next, from left to right, level 1 and 2

EBP: MFS Piriformis

Factors of progression:

EBP: Glute Minimus MFS

This muscle is really important when working with the Rec fem(one of the 6 biomechanical quads).

Parameters:

Left to right level 1 & 2

EBP: MFS Obturator Internus

One foundational area that needs to be in place and strong is your pelvis. It connects your upper body and lower body, and if it is off, it produces stiffness, pain, and overexertion of energy just to move around naturally.

It is the area where you have the most control because of the sheer number of stretches and exercises you can do on your own.

One primary muscle you want to work is the obturator internus. It is part of the pelvic trochanter and pelvic floor muscle groups (pelvis to hip), and it acts as a hammock for your pelvis.

The last thing you want to do is to get on a hammock that is weak or off-balance. That is why working with this muscle is vitally important.

Teaching Points & Parameters:

The far-left pic is if you have knee pain on the inside of the working side. From left to right, levels 1,2,3. Level 1 is also the passive posture.

C2/C3 ELDOA

T2/T3 ELDOA

C3/C4 ELDOA

EBP: C4/C5 ELDOA

C5/C6 ELDOA

C6/C7 ELDOA

C7/T1 ELDOA

T1/T2 ELDOA

EBP: Segmental Strengthening Pecs

A foundational piece to keep the front of your body in place is your pec. It is connected through the abs to connect all the way down to your pubic bone. It also connects to the lat underneath the armpit which is behind it so that they can work together to balance the front of your body and the back of your body.

Parameters Segmental Strengthening:

EBP: Segmental Strengthening Biceps

EBP: The Squat

If you are not able to naturally keep yourself within your gravity line then there is no way you will be balanced , you will have pain, not be able to move properly and use a lot of unnecessary energy just to complete your day.

To have an efficient gravity line means that your feet, spine, eyes and TMJ are all working doing their jobs and communicating to you bran proper posture. These areas all need their own training to be efficient, but all will use the gravity line squat in conjunction.

The gravity line squat uses all these aspects in a global movement so that they all start working together. This is why the squat is the most important global exercises there is and why it is in your foundational program.

*** Use this as its own workout!!!*** Do 3 sets for as many as you can (resting between time worked to double time worked) and then end with the “MFS Deep Glute Max,””MFS Rec Fem,” and “L5-S1 ELDOA.”

Parameters:

Quads, Adductors (inner thigh), lower front leg segmental strengthening, and MFS

Week 9 Macroprogram Routines

Shoulder Girdle Segmental Strengthening(Shoulders and inter-scapula)

Week 9 Macroprogram Routines

1’st Routine

Shoulder Girdle Segmental Strengthening(Shoulders and inter-scapula)

2’nd Routine

Quads, lower front leg segmental strengthening and MFS

3’rd Routines

The Spine – Mid to Upper Back Thoracic ELDOA’S

EBP: GPS Lower Lumbar

EBP: GPS Upper Lumbar

EBP: GPS Thoracic Rotation

EBP: MFS Upper Iliocostalis

Updating your homework items.  Please wait.

ELDOA: Anterior Hip

Factors of progression:

EBP: Posterior Hip ELDOA

EBP: Cephalic Nutcracker ELDOA

EBP: Caudille Nutcracker ELDOA

Core – Abs Segmental Strengthening And MFS

Week 7 Macroprogram Routines

If, after round one, you want to jump to the stretching, go 44:18. To go back for a 3rd round, rewind to 30:50.

Core – Back Segmental Strengthening & MFS

Week 7 Macroprogram Routines

If, after round 1, you want to jump to the stretching, then go to 59:47. If you want to do another round, go back to 36:00. 

Core & Upper Limb – Pec and Lats and Bicep and Tricep Segmental Strengthening & MFS

To jump to stretching, go to 28:20. To go back for a 3rd round, go to 18:54 

Week 8 Macroprogram Routines

Soleus, calves, and hamstrings segmental strengthening & MFS

Week 10 Macroprogram Routines

EBP: Segmental Strengthening Quads Middle (All)

EBP: ELDOA Lesser Arm SI Joint

Factors of progression:

MFS Semitentonosis

Global Strengthening Squats And Push Pattern

Week 11 Marcoprogram Routines

Global Strengthening Bend And Pull Pattern

Week 11 Marcoprogram Routines

Global Strengthening Lunge And Twist Pattern

Week 12 Macroprogram Routines

GPS Hips And Pelvis

Week 12 Macroprogram Routines

GPS Trunk and Shoulder Girdle

Week 13 Macroprogram Routines

MFS Semimembranious

MFS Medial Gastroc & Lateral Gastroc

EBP: Segmental Strengthening Proximal (ALL)

Segmental Strengthening Medial and Lateral Gastroc(Calves)

Segmental Strengthening Distal Hamstrings All (prone)

Semimembranous – Foot Going toward the outside of the body
Semitendenious – Foot-going center
Bicep Femoris – Foot going toward the inside of the body

Segmental Middle Hamstrings All (kneeling)

EBP: Segmental Strengthening Peroneus Longus, Anterior, and Posterior Tib

EBP: Segmental Strengthening VMO

EBP: Segmental Strengthening Articular Genu

EBP: ELDOA Greater Arm SI Joint

Factors of Progression:

*** If this is difficult to feel, you can practice one leg at a time. Just plant the foot down of the nonworking leg down with the knee at about 90 degrees keeping the same width. 

EBP: GPS Pelvic Floor (Back)

EBP: Segmental Strengthening Long Head Tricep

EBP: Segmental Strengthening Soleus

EBP: MFS Lats

>

To balance and strengthen the back part of your body your lats need to have the proper strength and flexibility. They are important because they run from your upper arm all the way down (like a “V”) to your hips. They also have a direct connection to your pec underneath the armpit. They are really big muscles and can be trained in a lot of different ways.

Parameters MFS:

EBP: MFS Long Head Tricep

EBP: MFS Pecs

A foundational piece to keep the front of your body in place is your pec. It is connected through the abs to connect all the way down to your pubic bone. It also connects to the lat underneath the armpit which is behind it so that they can work together to balance the front of your body and the back of your body.

Parameters MFS:

EBP: MFS Biceps

EBP: MFS Middle Delt

The middle delts main job is to hold your arm up because gravity is constantly trying to pull it down. Having weak delt is one of the main reasons people have shoulder pain because if it is not strong enough the supraspinatus and bicep ligament are put under to much strain and over time end up tearing.

And because the shoulder girdle is dependent on all the soft tissue elements being in place and having enough strength and flexibility to function correctly, doing this exercises and MFS will go a long way in keeping you strong, mobile, energetic, and out of pain.

Parameters MFS:

EBP: MFS Front Delt

EBP: MFS Rear Delt

EBP: MFS Serratus Anterior

This muscle is important to keep really strong and moving well as it works with the rhomboids (butterflies) to form a really important joint behind the shoulder blades.

When both of these muscles are strong and working together you upper body strength will improve and will really help keep your posture.

Parameters:

EBP: GPS Cleida Scapula Pinch

EBP: Segmental Strengthening The Middle Delt

The middle delts main job is to hold your arm up because gravity is constantly trying to pull it down. Having weak delt is one of the main reasons people have shoulder pain because if it is not strong enough the supraspinatus and bicep ligament are put under too much strain and over time end up tearing.

And because the shoulder girdle is dependent on all the soft tissue elements being in place and having enough strength and flexibility to function correctly, doing this exercises and MFS will go a long way in keeping you strong, mobile, energetic, and out of pain.

Parameters Segmental Strengthening:

EBP: Segmental Strengthening Rear Delt

EBP: Segmental Strengthening Front Delt

EBP: Segmental Strengthening Serratus Anterior

This muscle is important to keep really strong and moving well as it works with the rhomboids (butterflies) to form a really important joint behind the shoulder blades.

When both of these muscles are strong and working together your upper body strength will improve and will really help keep your posture.

Parameters Segmental Strengthening:

EBP: Segmental Strengthening Rhomboids

If your shoulder blades are not back and in place then your whole upper body will be off balance. That is because they are the main factor in keeping the 10 joints in your shoulder girdle in place. If even one of those joints is out of place if effects the other 9 in a big way.

And if they are off it is going to make it near impossible to use the upper body in an efficient way.

Parameters:

EBP: Segmental Strengthening Leterial Gaastroc

EBP: GPS Pelvic Floor (Front)

EBP: Primal Movement: Push

EBP: GPS SI Joint

EBP: GPS Hip Joint (Weber Ligament)

EBP: GPS Pubic Symphysis

EBP: GPS Hip ABD

The Spine – Cervical (neck) ELDOA’S

Week 4 Macro Routines

1’st Routine

Mid to upper back thoracic ELDOA’S

2’nd Routine

Cervical (neck) ELDOA’S

3’rd Routines

Big Bang Workout

EMP: MFS Rec Fem

Factors of progression:

EBP: Proprioception Patellofemoral

One of the top things affecting peoples knees today is patella patellofemoral syndrome. It is a condition where the cartilage of the kneecap is rubbing on the thigh bone because there is not enough space and the joint doesn’t move very well. It is terrible because it hurts really bad and if all the cartilage ends up coming off the only thing you can really do will be surgery.

So it is probably a really good idea to prevent this from happening. Doing the patellofemoral proprioception before starting an activity is a great way to start doing this.

Parameters:

EBP: Lower Abs

Hopefully by now you have been diligent and have practiced the upper abs at least 3 days a week and are much more proficient at it. And since you have, I want you to start to incorporate the lower abs.

Remember when I told you that the abs can move a lot of different ways? Well this one part can at a base move the trunk to the pelvis (upper abs) and then the pelvis to the trunk (lower abs).

Parameters:

EBP: Proprioception Navicular

EBP: MFS Pectineus

Factors of progression:

EBP: MFS Adductor Longus

Factors of progression:

EBP: MFS Bicep Femoris

>

The Bicep femoris is the most important of the three hamstrings because of its role in biomechanics (how you move). It directly connects downward through the lateral calf to the heal and upward through the pelvis leading up to the head and out to the arm.

So if it is not strong enough or too tight you will not move well, have pain, and exert more energy than is needed just to move around.

Parameters MFS:

EBP: MFS Lateral Gastroc

EBP: MFS Soleus

EBP: The “Big Bang” MFS & ELDOA Routine

Week 2 Macroprogram Routine

1’st Routine

Big Bang Routine

2’nd Routine

Practice Time. Practice some or all of the “big bang” routine.

3’rd Routines

Big Bang Routine