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Welcome to our Online Program

Virtual Posture Phase 1

We will update the content for our Posture Phase 1 class once a week to give you a fresh new content on a regular basis just like you would be getting in class. Check out the videos below if you would like to see demonstrations of any movement. All movements build off of one another. Reach out if you need a reference. 

Movement Help!

Workout Expectations

Engage in the workouts for 15 minutes minimum.

Posture Phase 1 (6/26/2020)

Movements and Workout

Movements: 


  • Standing Pelvic Tilts
  • Kneeling Pelvic Tilts 
  • Roll Ups 
  • Leg Drops 
  • Hip Bridge 
  • Core Engagement 

Use the videos below to learn the movement and practice each movement until you feel comfortable with it. When ready try the workout down below!


Workout:

  3 rounds of:



  • 8 anterior to posterior standing pelvic tilts 
  • 10 anterior  to posterior kneeling pelvic tilts  each side
  • 8 roll ups
  • 6 leg drops each side
  • 6 hip bridges
  • 30 Seconds of core engagement

 

Standing Pelvic Tilts

Key points to remember when performing

  1. Stand Tall
  2. Move your pelvic to anterior and posterior positions. 
  3. Move the pelvis laterally too. 


Kneeling Pelvic Tilts

Key points to remember when performing

  1. Go into a kneeling position and practice moving your pelvis into posterior, anterior, and both sides laterally. 

Roll Ups

Key points to remember when performing

  1. Lay flat on the ground. 
  2. Set up in hip bridge position.
  3. Crunch up enough just to activate the top part of your core. 


Leg Drops

Key points to remember when performing

  1. Lay down on your back. 
  2. Raise knees above hips. 
  3. Keep back flat on the ground. 
  4. Slowly lower on leg to the ground and bring it back up. 
  5. Alternated Sides. 


Hip Bridges

Key points to remember when performing

  1. Lay on back.
  2. Walk heels towards rear end. 
  3. Squeeze glutes together as you push them towards the ceiling. 


Core Engagement

Key points to remember when performing

  1. Lie flat on your back. 
  2. Press your back into the ground bringing your heels towards your rear-end. 
  3. Pull your ribs down. 
  4. Inhale air into your diaphragm and press against core and back. 

 


Welcome to our Online Program

Virtual Posture Phase 2

We will update the content for our Posture Phase 2 class once a week to give you a fresh new content on a regular basis just like you would be getting in class. Check out the videos below if you would like to see demonstrations of any movement.

Workout Expectations

Engage in the workouts for 15 minutes minimum. 

Disclaimer

Phase 2 is for individuals who have completed phase 1 and have a firm understanding of what is on the road ahead and have discussed completion of phase 1 with us. 

Posture Phase 2 (6/26/2020)

Movements

  • Sumo Dead lift 
  • Thoracic Rotation
  • Wall Squat With W
  • Overhead Reach 

Use the videos below to learn the movement and practice each movement until you feel comfortable with it. When ready try the workout down below!

Workout

4 rounds of:

  • 10 Sumo Dead lifts with or without weight.
  • 12 Active Rotations on each side WATCH FORM!
  • 6 Wall Squats With W's
  • 10 Overhead Reaches 

Sumo Dead lift

Key points to remember when performing

  1. This will be a wider stance than the normal dead lift. 
  2. Work on keeping the core braced.
  3. With the wider stance you are still hinging this is not a squat.
  4. Practice with weight and or object you feel comfortable with. 

Active Thoracic Rotation

Key points to remember when performing

  1. Line up in a table top position (hips over knees and shoulders over wrists).
  2. Go slow and rotate through your mid back.
  3. Do not lose control of your body (meaning keep the core engaged, shoulders pulled down and back, and hold a neutral pelvic position).

Wall W's

Key points to remember when performing

  1. Go to a wall and set your shoulders back so your mid back, low back, elbows and back of palms touch the wall.
  2. Sit in a squat ( holding this position for endurance and a stretch).
  3. Perform wall slides in this squat position.

Overhead reach

Key points to remember when performing

  1. Stand, sit, or kneel. 
  2. Keep your torso straight and core engaged. 
  3. Reach arm straight up overhead without arching back or sticking your belly out. 

More Active Rotation

Key points to remember when performing

  1. Point your toes towards one another.
  2. Keep your hips facing forward. 
  3. Hands out to your side like a helicopter and rotate left to right.  

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