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...

Whether it's before a session or while you're making your coffee, your body needs the wake-up.

I prefer this sequence in the morning because it wakes up my body and sets my posture. Your posture shouldn't be overlooked. Establishing your posture is the physical equivalent to setting your intenti...

This workout is all done from the kneeling position. The kneeling position puts the hips into a stable position. Meaning it forces our hips to work with our core so that our arms and trunk can perform the movement. Therefore the core gets good at bracing and the movers get good at moving. This ne...

Without proper alignment, you're getting minimal returns from workout minutes spent. Your body is disconnected because during workouts core integrity and spine alignments are compromised. When I see people ripping KBs in workouts, they're getting short term gains and sacrificing long term stabili...

You don't have to overcomplicate your fitness or mindfulness routine. What's important is that you connect to your body, breath, and nature before the day can get to you!

A quick KB flow of complex movements that focus on body positioning, core stability, and push/pull strength. The key lies in body alignment and stabilizing muscles during the exercises. Often there's too much focus on the push or pull. Use this quick full body workout to focus on body positioning...

The Glute Lab focuses on the essentials of movement, mobility and posture: Lats, Abs, and Glutes. There is a difference between flexibility and mobility. This sequence builds your active range of motion which is different from your simple range of motion. Active range motion is your ability to mo...

We are seated more every day which doesn't lend to strengthening the our glutes or deep core stabilizing muscles. The results are obvious as more people experience knee pain and lack of mobility because their glutes aren't activating properly. This simple 15 minute sequence can be a warm-up, a mo...

The Steel Mace is one of the oldest weapons in history. First stone mace ever discovered dates back 50,000 years! In modern times, it makes an awesome fitness tool! This Steel Mace flow will challenge you to improve your movement across 3 planes. In a lot of athletics the only plane ever worked i...

Not as easy it looks! This is a program of longevity. In 20 mins we establish mobility in the hip and thoracic spine, and integrate the new range together with core and transitions.