Raised-Foot Rotated Squat One foot on a block (or flat floor), knees softly straight. Hands together, arms outstretched above horizontal. Hold your torso rotated to one side and perform smooth squats. It’s simple - but the brain work isn’t. 1️⃣ Mix It Up Foot: switch which foot is on the block. Torso: switch which way you’re rotated. Pairing: twist towards the raised side for a few reps, then twist away for a few. Each pairing changes the load through the pelvis, spine and shoulder girdle- new i
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Raised-Foot Rotated Squat One foot on a block (or flat floor), knees sof…
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Raised Foot Squat Meets Shoulder Drop-Catch Disclaimer: This is an advanced exploration. Both the squat and the shoulder drill are powerful on their own. Combined, they’re a challenge for the whole system. Please perform with guidance from your managing practitioner. One foot is raised on a block while you sit into a deep squat. This shifts your centre of gravity, forcing your pelvis to stabilise in six planes at once. From here, one arm is lifted to horizontal, holding a ball. The task: drop an
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Raised Foot Squat Meets Shoulder Drop-Catch Disclaimer: This is an …
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Sumo Squat Corkscrew: Closed Chain Spinal Rotation Another OG. Feet wide, toes out, hands on your knees. Now corkscrew your torso across your body, pressing into the knee to create traction and rotation through the spine. It’s simple. It’s powerful. And yes sometimes it makes noise. 1️⃣ Closed Chain Rotation Because your feet and hands are planted, this is a closed-chain mobilisation. You’re rotating the spine through traction, not brute force which makes it both safe and effective. 2️⃣ What’s T
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Sumo Squat Corkscrew: Closed Chain Spinal Rotation Another OG…
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Neck and Hip Flow - Cross-Body Control Again this one looks simple but it’s a full-body integration drill with serious neurological pay-off. 1️⃣ Setup Stand tall with weight balanced on one leg. On the stationary side: perform a neck isometric - hand pushes against head, head pushes back equally. On the moving side: your free leg does controlled hip rotations - drawing circles out in front, around to the side, and back. 2️⃣ What’s Happening at the Hip The moving leg’s hip muscles (glute medius/m
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Neck and Hip Flow - Cross-Body Control Again this one looks simp…
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Jog-to-Sciatic Floss: OG Series Posterior Chain Reset This is part jog, part stretch, part neural wake-up. Jog lightly on the spot for five steps, then flow into a mini hip hinge : front leg straight, ankle dorsiflexed, spine folding forward as the arms sweep past the knee and arc overhead. Then return to the jog and repeat on the opposite leg. It’s simple, but the nervous system loves it. 1️⃣ Why the Jog? Five light steps on the spot primes the nervous system, activates proprioceptors and sets
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Lateral Strength and Neural Challenge - The MoveMed Bend Ft. Neck Isometric Yes - it’s a classic side bend, but with a purpose-built twist. This variation blends lower-body precision, full-body lateral activation, and neck endurance work all in one seamless move. 1️⃣ Setup As you bend laterally over the back leg, drive firmly through the big toe. This is key: that subtle pressure fires up the entire posterior chain, from foot to glute to thoracolumbar fascia. Simultaneously, press your hand agai
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Active Pelvic Twist Nerve Mobilization Rewiring your body is not just about muscles - it’s about nerves. This drill combines a six-dimensional pelvic rotation hold with upper limb nerve mobilization, creating one of the most complete neural stimulation patterns you can do at home. Your nervous system thrives on novelty. This is exactly what that looks like. 1️⃣ Pelvic Six-Dimensional Rotation With one foot raised on a block and both knees soft-straight, we draw the center of gravity inward - for
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Posterior Chain Active Lengthening Simple. Foundational. Essential. S…
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