This is my everyday workout. The prying squat teaches mobility through strength and a deeper-felt sensation. The daily practice of the prying squat series aligns posture and prepares you for your day or a more intense practice.
The marching carries and quadruped positions build core strength, co...

Dead Bug
Arm Bar
Kneeling Hinge
Halo

Hinge
kneeling press
gorilla row
glute bridge

unloaded get ups
Z press

Clean March
Goblet Squat
plank
modified side plank
warrior row

This is the longest class in the Elements Program. We are here to do work and progress the major patterns. Doing this workout well and with a decent load will build a strong foundation to build upon.

marching carries
Rack Lunge
standing halo

cossack squat
kneeling halos
squat panther

Shin box series
thruster
kneeling halos

shin box drive
loaded get ups
increase hing load