Welcome to our new programming guide video! This video serves as a valuable tool to complement your in-person coaching sessions. Designed with your progress in mind, it provides a visual guide to the movements and their proper form, while the detailed programming is outlined on this page.

How to Use the Video:

* The video demonstrates the form and the designed order of movements for each session.

* Feel free to pause the video, change speed, skip ahead, or go back as needed. It's intended as a guide, not a strict follow-along.

* Refer to the programming details on this page for the actual reps, sets, time, volume, tempo, etc.

Programming Sections:

* Session A: Designed for Mondays.

* Session B: Designed for Wednesdays.

* Session C: An optional session for additional practice at home.

Enjoy using this resource to enhance your movement practice and maximize your progress!

Activate & Awareness

A1. Neck Circles [30s]

A2. Spine Circles [30s]

A3. Neck Spiral (Twist) [30s]

A4. Spine Spiral (Twist) [30s]

A5. Neck & Spine Circle & Circle Integration [30s]

Sets: 1

B1. Hip Rotations (Standing) [30s]

B2. Hip Flexion-Extension (Leg Swings) [30s]

Sets: 2

C1. Kneeling Ground Touch (Wrist) [30s]

C2. Wrist Flexion Raises [10r]

C3. Reverse Wrist Push Ups [10r]

Sets: 2

Conditioning & Strength

D1. Active-Passive Hang / Active Arch Hang [6r / 4r]

D2. Shoulder Shrug Circles [6r]

Sets: 2 | Rest: 60-120s

E1. Top Support [15-30s]

E2. Handstand Capacity [30s]

Sets: 2 | Rest: 60-120s

F. Lower Body Infi-8

Sets: 2 | Rest: 60-120s

Activate & Awareness

A1. Neck Circles [30s]

A2. Spine Circles [30s]

A3. Neck Spiral (Twist) [30s]

A4. Spine Spiral (Twist) [30s]

A5. Neck & Spine Circle & Circle Integration [30s]

Sets: 1

B1. Hip Rotations (Standing) [30s]

B2. Hip Flexion-Extension (Leg Swings) [30s]

Sets: 2

C1. Kneeling Ground Touch (Wrist) [30s]

C2. Wrist Flexion Raises [12r]

C3. Reverse Wrist Push Ups [12r]

Sets: 2

Conditioning & Strength

D1. Active-Passive Hang / Active Arch Hang [6r / 4r]

D2. Shoulder Shrug Circles [6r]

Sets: 2 | Rest: 60-120s

E1. Top Support [15-30s]

E2. Handstand Capacity [30-45s]

Sets: 2 | Rest: 60-120s

F. Lower Body Infi-8

Sets: 2 | Rest: 60-120s

Activate & Awareness

A1. Neck Circles [30s]

A2. Spine Circles [30s]

A3. Neck Spiral (Twist) [30s]

A4. Spine Spiral (Twist) [30s]

A5. Neck & Spine Circle & Circle Integration [30s]

Sets: 1

B1. Hip Rotations (Standing) [30s]

B2. Hip Flexion-Extension (Leg Swings) [30s]

Sets: 2

C1. Kneeling Ground Touch (Wrist) [30s]

C2. Wrist Flexion Raises [10r]

C3. Reverse Wrist Push Ups [10r]

Sets: 2

Conditioning & Strength

D1. Active-Passive Hang / Active Arch Hang [6r / 4r]

D2. Shoulder Shrug Circles [6r]

Sets: 2 | Rest: 60-120s

E1. Top Support [15-30s]

E2. Handstand Capacity [30s]

Sets: 2 | Rest: 60-120s

F. Lower Body Infi-8

Sets: 2 | Rest: 60-120s