Tight neck and back muscles throw EVERYTHING off. Retrain your spinal muscles then apply what you learn by practicing how to squat correctly.

Especially good for neck and back pain, stress relief.

Being aware of your ribcage/pelvis connection is the key to using your core well. Retrain the muscle memory of your deepest abdominal layer. Apply what you learn by practicing how to best use your abs with everyday activities.

Especially good for neck and back pain.

Retrain your serratus and obliques then apply what you learn by practicing this simple, powerful Reaching technique.

Especially good for neck, midback and lower back pain and stress relief.

When your Abs are balanced side to side, so are you! Retrain your internal and external obliques then apply what you learn by practicing an advanced idea for optimal Ab function with walking and running.

Especially good for neck and lower back pain and alignment.

Retrain your Iliotibial band which serves as an attachment point for all the major leg muscles. Apply what you learn by practicing an exercise to improve your walking or running form.

Especially good for lower back and lower body pain and alignment.

If your hip flexors are tight, that tension overflows into your diaphragm and your low back. Start to retrain your psoas and iliacus then apply what you learn by practicing efficient stand posture.

Especially good for lower back pain and alignment.

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Your hamstrings control your entire trunk FROM BELOW. If they aren’t smart, your entire torso and all that attaches into it, are put at risk. Retrain your hamstrings then apply that learning to daily life. Find and use your hamstrings in standing.

Especially good for lower back and lower body pain and alignment.

If your ribs can’t rotate, you’ll get that twist from somewhere else, like your knees or your neck. Retrain the muscles between your ribs as they work with your Obliques. Then, apply what you learn by practicing this tool to improve your trunk rotation mobility.

Especially good for neck pain and stress relief.

This is a buy one/get one free exercise: retrain your spinal AND your chest muscles. Apply what you learn by practicing the best technique for getting out of bed.

Especially good for lower back and neck pain.

Your groin muscles are key muscles for hip and knee health. Retrain your Adductor muscles then apply what you learn by practicing an advanced idea to improve your walking or running.

Especially good for lower body pain and alignment.

Retrain your rotator cuff and all the muscles that connect your neck, shoulder, shoulder blade and ribs together. Then apply what you learn by practicing these advanced ideas for your standing posture.

Especially good for shoulder, upper back and neck pain.

If your low back is tight, it feeds tight calves and vice versa.  Retrain your superficial and deep calf muscles then apply what you learn by practicing this advanced idea to maximize your walking or running form.

Especially good for lower back and lower body pain.

Our ribs and collarbones are meant to rotate. If they don’t, we’ll over-rotate somewhere else! Retrain then integrate the muscle memory of your shoulder, rib and collarbone muscles.

Especially good for shoulder, upper back and neck pain.

This exercise is a culmination of everything we’ve done so far in Level One. It simulates what your body does when you walk.  Apply the learning to maximize your power and efficiency with an advanced exercise to improve walking and running.

Especially good for stress relief and as a warm up activity.

Reduce stress and pain and improve your core power by filling all 3 chambers. You can do this in your daily life while sitting, standing or exercising.

Especially good for neck and back pain, stress relief.

Tight chest muscles reduce your breathing quality and create neck, shoulder and upper back pain. This is a powerful release that you can apply while lifting and carrying objects.

Especially good for neck and shoulder pain and stress relief.

Your hamstrings control your knees like the reins steering a horse. Learn how to balance them to align and protect your knees, hips and lower back.

Especially good for lower back and lower body pain and alignment.

Your hip flexors overlap with your diaphragm and low back muscles. This advanced training will make your abs stronger and your hip iliopsoas strong and long. Apply this with climbing stairs and hills.

Especially good for lower back and hip pain.

Your quads are powerful muscles that easily get tight. They can create poor alignment of your sacroiliac, hip and knee joints. Apply this with descending stairs and hills.

Especially good for lower back and lower body/knee pain and alignment.

Your lats are HUGE and powerful. When they are relaxed and lengthened, your ribcage and pelvis can be in balance. Apply this to make your walking and running more efficient.

Especially good for back and shoulder pain.

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This exercise balances out the major shoulder, chest and ribcage muscles. Apply this to release neck tension and align your upper body in as little as 1 minute.

Especially good for neck and shoulder pain and stress relief.

Your glutes are complex! In a matter of milliseconds, they turn on and off in a precise sequence, in 3 planes of motion. Apply this exercise to have excellent pelvis, hip and trunk mobility AND stability while walking and running.

Especially good for lower back and lower body pain and alignment.

Retrain your entire spine, from your neck to your tailbone. This is much more useful than a traditional Superman because it strengthens AND relaxes your back. Apply this to getting up from the ground without pain.

Especially good for lower back, scoliosis and stress relief.

Toe or foot cramps? Toe or foot pain? These muscles get tight and appreciate remembering how to relax. Apply this while improving your balance.

Especially good for foot pain and balance.

Ankle sprains and poor foot alignment create imbalances in your ankle. Your shins get overworked if your hip flexors aren't or calves are tight. Apply these exercises while walking/running to improve stability.

Especially good for lower body pain and balance.

This is one of the hardest, but most valuable, glute exercises you'll ever do. It gets the hip ball centered in the hip socket to resolve hip, knee and back pain. Apply this exercise as you align your pelvis while walking or running.

Especially good for lower back and lower body pain and alignment.

Your deep lower abs drive your pelvis. Apply this exercise while walking or running to preserve and protect your spine and your leg joints.

Especially good for back pain and alignment.

This exercise balances out the major shoulder, chest and ribcage muscles. Apply this exercise while walking or running to improve your ease and power.

Especially good for neck pain and stress relief.

Powerful glutes, relaxed hip flexors, back and quads, efficient diaphragm? This exercise puts the pieces together. Apply this exercise while walking or running to move like a well oiled machine!

Especially good for athletic warm up and stress relief.

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