3-Count Dynamic Hamstring Stretch

A dynamic flexibility exercise that involves a three-count movement pattern to stretch the hamstrings while improving hip mobility and dynamic range of motion.

Alternating Hip Bridge Leg Lift

A dynamic mobility exercise that targets the glutes, hamstrings, and core through alternating hip bridge movements with leg lifts to improve hip stability and strength.

Child's Pose With Thoracic Rotation

A flexibility exercise that combines child's pose with thoracic spine rotation to improve upper back mobility and release tension in the shoulders and back.

Child’s Pose

A restorative yoga pose that promotes relaxation and gentle stretching of the back, hips, and shoulders, improving flexibility and providing a calming recovery position.

Child’s Pose With Plantar- and Dorsiflexion

A mobility exercise that combines child's pose with ankle flexion movements to improve ankle range of motion and calf flexibility.

Copenhagen Adductor Plank

An advanced core and adductor exercise that targets the inner thigh muscles and core stability through an isometric plank position with lateral leg support.

Cossack Squats

A dynamic flexibility and mobility exercise that improves hip mobility and lower body strength through deep squatting movements with lateral weight shifting.

Cross-Body Arm Swing

A mobility exercise that involves swinging arms across the body to improve shoulder mobility, thoracic spine rotation, and dynamic flexibility.

Dead Hang

A static exercise that improves grip strength, shoulder mobility, and decompresses the spine through sustained hanging from a pull-up bar.

Dynamic Lateral Lunges

A dynamic mobility exercise that combines lateral lunging movements with controlled motion to improve hip mobility, leg flexibility, and functional movement patterns.

Dynamic Quad Stretch

A dynamic flexibility exercise that involves controlled movements to stretch the quadriceps muscles while improving hip mobility and dynamic range of motion.

Dynamic Single Leg Quad Stretch with Reach

A dynamic mobility exercise that combines quad stretching with reaching movements, improving balance, flexibility, and coordination through controlled single-leg movements.

Dynamic Skips With Arm Circles

A dynamic mobility exercise that combines skipping movements with arm circles to improve shoulder mobility, coordination, and cardiovascular warm-up.

Dynamic Skips with Chest Openers

A dynamic mobility exercise that combines skipping movements with chest opening stretches to improve shoulder mobility, thoracic extension, and cardiovascular warm-up.

Dynamic Straight Leg Kick

A dynamic mobility exercise that involves performing controlled straight leg kicks to improve hip flexibility, leg range of motion, and dynamic balance.

Elevated Foot Hamstring Stretch

A flexibility exercise that targets the hamstrings by elevating one foot on a surface to increase the stretch intensity and range of motion.

Fire Hydrant

A mobility exercise that involves lifting the leg to the side while on hands and knees to improve hip mobility and strengthen the gluteus medius muscles.

Floor Lateral Leg Raise

A flexibility exercise that stretches the hip abductors and improves lateral leg mobility while lying on the floor.

Floor Quad Extension

A flexibility exercise that stretches and mobilizes the quadriceps muscles while lying on the floor.

Frankenstein Walks

A dynamic mobility exercise that improves hamstring flexibility and hip mobility through controlled walking movements with straight leg kicks while maintaining balance and coordination.

Front-to-Back Leg Swing

A dynamic flexibility exercise that improves hip mobility and range of motion through controlled forward and backward leg swinging movements.

General Stretch

A comprehensive flexibility routine that targets multiple muscle groups to improve overall mobility and range of motion.

Goblet Squat with Hip Opener

A compound movement that combines a goblet squat with hip opening elements to improve mobility, strength, and range of motion in the hips and lower body.

Half Kneeling 3 Plane T Spine Extension & Flexion

A mobility exercise that involves performing thoracic spine movements in three planes while in a half-kneeling position to improve spinal mobility and core stability.

Half Kneeling Thoracic Matrix

A mobility exercise that targets thoracic spine mobility through controlled rotational movements in a half-kneeling position to improve upper back flexibility and range of motion.

Halos

A mobility exercise that involves rotating a weight around the head in a circular motion to improve shoulder mobility, thoracic spine flexibility, and upper body coordination.

Hamstring Kick Out

A mobility exercise that involves kicking the leg out to stretch and strengthen the hamstrings while improving hip mobility and dynamic balance.

Hip Cartwheel

A mobility exercise that involves rotating the hips in a circular motion to improve hip range of motion and flexibility.

Hip Matrix

A comprehensive mobility exercise that targets all planes of hip movement through controlled matrix patterns, improving hip mobility, stability, and functional movement capacity.

Hip Opener

A flexibility exercise that targets hip mobility and range of motion through controlled stretching movements.

Inner Thigh Stretch

A flexibility exercise that targets the inner thigh muscles to improve hip mobility and reduce muscle tightness in the adductor muscle group.

Large Arm Circle

A dynamic flexibility exercise that improves shoulder mobility and range of motion through controlled circular arm movements.

Lateral Band Walk

A mobility exercise that uses resistance bands to perform lateral walking movements to improve hip strength, stability, and lateral mobility.

Lateral Leg Swing

A dynamic flexibility exercise that improves hip mobility and range of motion through controlled lateral leg swinging movements.

Lateral Lunge

A dynamic mobility exercise that improves hip mobility and adductor flexibility through controlled lateral lunging movements, targeting the inner thighs and improving lateral movement patterns.

Lateral Lunge Windmill

A dynamic mobility exercise that targets the hips, hamstrings, and shoulders through lateral lunge movements combined with windmill arm rotations to improve flexibility and range of motion.

Lateral Lunge with Shift and Jump

A dynamic plyometric exercise that combines lateral lunging with explosive jumping movements, improving lower body power, balance, and lateral movement coordination.

Lateral Shuffle with Chest Openers

A dynamic mobility exercise that combines lateral shuffling movements with chest opening stretches to improve lateral movement, shoulder mobility, and thoracic extension.

Leg Sweep

A dynamic flexibility exercise that improves hip mobility and range of motion through controlled leg sweeping movements.

Overhead Arm Swing

A mobility exercise that involves swinging arms overhead to improve shoulder mobility, thoracic spine extension, and dynamic flexibility.

Prayer Pose Latissimus Stretch With T Spine Rotation

A flexibility exercise that combines a prayer pose with latissimus dorsi stretching and thoracic spine rotation to improve shoulder mobility and spinal flexibility.

Prone Straight Leg Raise

A posterior chain exercise performed while lying face down that targets the glutes and hamstrings to improve hip extension and posterior chain strength.

Quad Set

An isometric exercise that targets the quadriceps muscles to improve knee stability and strength through static contraction.

Reverse Incline Treadmill

A cardiovascular exercise performed on a treadmill with a negative incline to reduce impact and focus on mobility and flexibility while walking or jogging.

Reverse Large Arm Circle

A dynamic flexibility exercise that improves shoulder mobility and range of motion by performing large arm circles in the reverse direction.

Reverse Lunge

A lower-body strength exercise that targets the quadriceps, glutes, and hamstrings by stepping backward into a lunge position.

Reverse Small Arm Circle

A gentle flexibility exercise that improves shoulder mobility through controlled small circular arm movements in the reverse direction.

RHM Phase 4

An advanced mobility and flexibility program focusing on comprehensive joint mobility, tissue quality, and movement preparation for optimal performance and injury prevention.

RHM Phase 5

An advanced mobility and flexibility program focusing on comprehensive joint mobility, tissue quality, and movement preparation for optimal performance and injury prevention.

Scorpion

A dynamic mobility exercise that improves thoracic spine mobility and shoulder flexibility through controlled rotational movements, enhancing overall movement patterns and posture.

Shoulder Floss

A mobility exercise that improves shoulder range of motion and flexibility through controlled flossing movements, enhancing shoulder mobility and reducing tension.

Side Lunge

A dynamic lower body exercise that targets the quadriceps, glutes, and adductors through lateral lunging movements, improving hip mobility and lateral stability.

Single & Double Arm Shoulder Flossing

A mobility exercise that involves dynamic shoulder movements with single and double arm patterns to improve shoulder mobility and reduce tissue restrictions.

Single Arm Forearm Pronators

An isolation exercise that targets the pronator teres muscle through controlled forearm pronation movements, building forearm strength and muscle balance.

Single Leg Hamstring Stretch

A flexibility exercise that targets the hamstring muscles through controlled stretching movements to improve leg flexibility and reduce muscle tightness.

Single Leg Hip Floss

A mobility exercise that targets hip flexibility and range of motion through controlled leg movements to improve hip joint mobility and reduce tightness.

Single Leg Toe Touch

A balance and flexibility exercise that involves standing on one leg while reaching down to touch your toes to improve balance, hamstring flexibility, and core stability.

Sissy Squat

A challenging bodyweight exercise that targets the quadriceps and improves knee strength and flexibility through deep knee flexion.

Small Arm Circle

A gentle flexibility exercise that improves shoulder mobility through controlled small circular arm movements.

SMR

A recovery technique that uses foam rollers, massage balls, or other tools to release muscle tension and improve tissue mobility through targeted pressure application.

Standing Pec Stretch

A flexibility exercise that targets the chest muscles through a standing stretch position, improving shoulder mobility and chest flexibility.

Straight Leg Raise

A core and hip flexor exercise that involves raising one leg while lying on your back to improve hip mobility and core stability.

Supine Straight Leg Raise with Crossover

A mobility exercise that involves lying on your back and performing straight leg raises with crossover movements to improve hip mobility and core stability.

TRX Cossack Squat

A dynamic squat variation using TRX straps that combines lateral movement with deep squatting to improve hip mobility and lower body strength.

Walking

A fundamental cardiovascular exercise that engages multiple muscle groups through natural gait patterns, improving endurance, mobility, and overall fitness.

Walking Adductor Leg Swings

A dynamic mobility exercise that targets the adductor muscles through controlled leg swinging movements while walking to improve hip mobility and flexibility.

Walking Hip Circles

A mobility exercise that combines walking with controlled hip circular movements, improving hip mobility, coordination, and functional movement patterns.

Walking Knee Hug

A dynamic mobility exercise that involves walking while hugging one knee to the chest to improve hip mobility, balance, and dynamic flexibility.

Walking Lateral Leg Swings

A dynamic mobility exercise that improves hip mobility and adductor flexibility through controlled walking movements with lateral leg swings while maintaining balance and coordination.

Walking Lunge with Torso Rotation

A dynamic compound exercise that combines walking lunges with torso rotation to improve lower body strength, balance, and core stability.

Warm Up

A comprehensive mobility and flexibility routine designed to prepare the body for physical activity by increasing blood flow and range of motion.

Worlds Greatest Stretch

A comprehensive mobility exercise that targets the hips, hamstrings, thoracic spine, and shoulders through a dynamic sequence of movements to improve overall flexibility and range of motion.

Wrist Matrix

A comprehensive mobility exercise that targets all planes of wrist movement through controlled matrix patterns, improving wrist mobility, flexibility, and functional movement capacity.

Yoga Class

A comprehensive yoga session that combines flexibility, strength, and mindfulness through various yoga poses and breathing techniques.