It all begins with an idea.

If your hips and low back feel stiff and sore after a day of sitting, or if you do a ton of repetitive movement like running or cycling, reset with this hip mobility flow. Not only do they feel amazing, but make a great self-assessment for your hips before workouts.

If you sit at a desk or do anything repetitively that brings you into a hunch, try halos. For anyone who wants to gain smooth, easy movement in the shoulders and feel like a badass, these are for you. If you have any overhead restrictions, they can be a phenomenal way to ease into loaded overhead movement...just check with your PT first.

Your core (and how it moves) matters. Think of the core in the four quadrants on both the front and back. Each shoulder and hip should have the ability to initiate a twisting movement. Which quadrants are easy to initiate movement from? What’s sleepy? Soft rolls address blind spots while integrating the core.

Has your neck ever gotten sore doing a situp or other core work? This one is for you! Dowel curl-ups train your abs, rather than your neck and shoulders, to initiate the movement. This means your neck won't have to compensate and you'll be able to take your core work to the next level pain-free!

We've all felt it at some point...when your neck, shoulders, and back get stiff and locked down. Iron cross twists unstick the stuck spots. By improving rotation, they help your diaphragm work more effectively and free up your core muscles. This is a huge win for your posture. Iron cross twists are also a great warmup to prepare your shoulders for side planks, Turkish get ups, carry’s, etc.

Rocking is one of the first movements we do as humans. It helps reset your posture and loosens up your hips, ankles, shoulders, and wrists. Plus, it just feels freaking GOOD! There's no wrong way to rock, so explore!

The way your ribcage moves matters. It impacts your ability to regulate your nervous system, use your core muscles, stabilize your spine, and produce force. Diaphragmatic breaths help train your ribcage to move in 360 degrees so that you can experience more freedom, safety, and variety in your movement and life.

We've all felt it at some point...when your neck, shoulders, and back get stiff and locked down. Book openers unstick the stuck spots. By improving rotation, they increase thoracic mobility, help your diaphragm work more effectively and free up your core muscles. This is a huge win for your posture.