Welcome To

Foundations

Glad to have you here!  We'll be going through one lesson each week.  Beneath each module you'll find action steps to put into practice.  Some of the lessons may seem "too easy" or a bit confusing at first, but there's a method to the madness.  We have to master our ABCs before we start writing novels : ) 

Take your time going through the material, and stay open to new ways of unlocking your mobility.

Before you go any further, I want to help you with a subtle shift that'll make a big difference as you go through the rest of this course.

Action Steps: Whether you make it a daily practice or simply a check-in for this course, take time to reflect: how do you want to feel?  And what steps might you take to start feeling that way?  And of course the most important part here is: go do it!

 

Module 1

In which you'll learn what's really going on in the body and what you can do to change it.

Module 1.1

Module 1.2

Action Steps: Week 1 is about identifying where in your current routines and lifestyle we have room for improvement. We'll begin by bringing awareness to the environments and patterns that led us here in the first place.

How do you spend your days?  Even the most dynamic of us hardly stack up to our human potential.  But we don't need to go full-on Tarzan...most of us will benefit from consistent, small shifts.  Take a moment to ask yourself those three questions.  How do you feel about your answers?  Do they move you closer to your goals, or farther away?  What new steps could you take?

 

Module 2

Where we master a simple--but wickedly effective--daily intervention and assessment for better joints.

MODULE 2.1

Module 2.2 - The Spine

Module 2.3 - The Arms

Module 2.4 - The Legs

Module 2.5 - The Daily Practice

Action Steps: This is the bread and butter of joint mobility.  Each morning go through 3-5 Controlled Articular Rotations (CARs) at each joint.  It should take you no more than 15 minutes.  

Your rule of thumb?  If it can move, move it as much as you can, as often as you can.  

 

Module 3

Where we explore a partner practice to our CARs and allow our new sensory information to integrate more fully.

Module 3.1

Module 3.2

Action Steps: Give yourself 5-10 minutes each day in CRP.  This is a partner practice to your CARs practice, where you'll give your nervous system a chance to unwind from excess tension and integrate this new sensory feedback.

If you'd like to expand this practice, begin to explore pandiculation from Module 3.2.  The following audio processes may come in handy:

 

Module 4

In which we'll cover a way to start personalizing your mobility practice for laser-focused results.

Module 4.1

Module 4.2

Action Steps: Find your three stickiest joints in your daily practice.  Explore a gradual increase of voluntary tension to build up your Hard CARs.  How does 30% feel?  50%?  80%?  Does it change your experience if you use an outside prop for assistance?

 

Module 5

Where we'll discuss the why and how of sprinkling your mobility practice throughout your day.

 

Module 6

Where you'll learn a three-part protocol to overcome your specific mobility restrictions.

Module 6.1 - The Protocol

Module 6.2 - Internal Rotation

Module 6.3 - External Rotation

Module 6.4 - Ankle Dorsiflexion

Action Steps: As you spend time in your floor-sitting positions, tune in to where you feel the most restricted.  Which parts of your body are holding you back?  Choose three to emphasize this week.  Within each restricted position, go through our three-part formula of stretch --> resist --> deepen (you can use the three specific applications above if you get stuck).

Bonus: This formula can be applied to any restricted position in the body.  As you go through your daily CARs practice, can you think of ways to use this on other body parts as well?  To dig deeper into your practice, go through your Hard CARs followed by this three-part protocol to create more and more space in your personal sticking points.

 

Module 7

In which we explore an intuitive extension of last week's practice, working with the nervous system.

Module 7.1

Module 7.2

Action Steps: As you spend more time on the floor each day, begin to explore how your body's natural functions can inform your mobility practice.  Can you find more ease in restricted positions?  Are you able to move from position to position using your gaze and reach?

 

Module 8

Where you'll learn how to safely start using your bodyweight for more strength and resiliency in your legs.

Module 8.1

Action Steps: Now that you've established comfort and control in your floor sitting positions, we can safely work on a "get up" practice to begin building practical, real-world strength in the legs.  The optimal way to practice this is to find your own rhythm...three times each week, set a timer for 15 minutes and explore moving up and down from various floor sitting positions.  Aim for slow, controlled movement, and take as many breaks as needed.  

When in doubt, think: silent landings.

 

Module 9

In which we begin mastering our movements on the ground for strength and stability.

Module 9.1

Module 9.2

Module 9.3

Action Steps: This week you'll begin adding crawling into your movement routine.  To help make sense of this in context of our other movements, click here to get a visual breakdown of a beginning workout to explore.  I recommend going through this session structure 2-3 times per week to give your body a powerful adaptive stimulus.

 

Module 10

In which we'll expand our ground movement vocabulary with new crawling variations.

Action Steps: This week you'll be adding new crawling variations into your practice.  Using last week's "workout programs", you can begin customizing this practice to make it your own.  As before I recommend going through this session structure 2-3 times per week.

 

Module 11

Where you'll learn how to integrate everything you've learned so far for an intuitive practice.

Action Steps: Moving forward from here, you have a clear framework.  Use your daily CARs to assess your joint function.  If something is lacking, use hard CARs to train that joint.  Then put it to practical use through get ups, crawling, or your favorite practice to maintain lasting neuromuscular connections.  

Training is simply a variation of volume, intensity, or complexity.  When one variable stalls or hits a plateau, you can use the others to make continued progress.

 

Module 12

Where we explore a simple two-part framework for understanding how to learn new movements.

Action Steps: Where you go now is entirely up to you.  Some of us are more interested in gymnastics, others in natural movement.  Some of us just want to be able to get up and down for the rest of our lives!  This framework is the simplest way to think about learning new movements.  Can your body make the necessary shapes?  And can you control yourself all the way through?  If you answer "yes" to both questions, you know that you'll be safe to continue progressing through the VIC framework from Module 11.

 

Bonuses

#1: Rebuilding Resilient Feet

#2: Reclaiming Freedom On The Floor

 

Q & A Recordings

Click to listen:

1/26/17

2/9/17

2/23/17