This video is demonstrating the basics of the Active and Passive Hanging positions.

Building on the Active Hang, the arch hang adds a retraction or squeezing of the scapula lifting the chest up toward the bar, all while maintaining a locked elbow position.

In this video we explore the Banded Fly, aimed at improve protraction and retraction of the scapula, which is essential in Upper Body Strength.

Utilizing the elastic stretch band, the Banded Pull Apart moves the shoulders and scapula through elevation and depression, another essential movement for Upper Body Strength.

Box Breathing is a simple but potent breathing exercise. This technique falls into our softer, Somatic container and can be used at the beginning or end of your practice.

This video explains the mechanics of the Drop Stance, a staple for lower body mobility. This movement helps to build strength at the end range of mobility, as well as, working on compression of the hip, knee, and ankle.

Another staple in the somatic container of practice is the Vertical Elastic Shake. This exercise can be used to bring awareness to, and therefore release, excess tension in the body.

This video goes over the First Knuckle Raise. A simple but essential exercise for wrist and forearm strength.

This video breaks down the Good Morning Stretch with various modifications.

Move through deep Spinal Flexion and compression in the Jefferson Curl.

Explore the fundamentals to hanging with the basic Passive Hang. In this video, explore how grip strength can unlock more of the shoulder’s capacity, and later, many upper body strength skills.

This video explores multiple variations of the Protracted Plank. Each variation explores gradually increasing load on the shoulders and wrists, all while maintaining a hollow body position and protraction through the shoulders.

In this video, learn to execute the Push Up with a specific focus on form and quality.

In this video, review the basics of the Resting Squat. Beginning with the correct set up and form and continuing with a few additional options to improve mobility within the resting squat.

Bring the focus to the backs of the wrists and further prepare them for practice with the Reverse Wrist Push Up.

In this video, begin moving the scapular through protraction and retraction in the Scapular Push Up.

Work on deep knee flexion and ankle mobility with the Sissy Squat. This squat variation is foundational to the lower body container.

Mobilize the spine with the Top Led Sagittal Spinal Wave. Begin with the help of a wall to sense the body with more detail and improve spinal articulation.

The Vertical Ring Row is an exercise that helps build a foundation for pulling strength and future upper body ring skills.

This Wrist Warm Up goes through the six basic positions to properly stretch and prime the wrists for practice.