The Quadruped Thoracic Rotation focuses on thoracic (mid-back) mobility through rotation and extension. These movements are required for us to do our daily tasks i.e overhead lifting.

The 90/90 stretch can improve hip health in the long term as insufficient hip internal and external rotators can lead to gait issues and/or increased risk of injury. Read about how to do, benefits, variations of the 90/90 stretch.

The hip stretch with twist is a great way to decompress the spine if you have tight hips and/or experience any sort of low back pain. It also requires a focus on stability and balance.

The arm hugs are a great active and dynamic warm-up tool for the upper chest and back muscles. It helps increase the range of motion and flexibility of the shoulder joints. Stabilizing your torso is also required while performing this movement.

The benefits of the hip internal rotation are that it stretches and loosens tight and weak hip muscles. The internal rotation of the hip allows you to perform normal movements with ease such as walking, running, squatting, and crouching;

There are multiple benefits of the hip external rotation/ external rotation of the hip. It’s a great dynamic warm-up to loosen the hip joint and surrounding muscles. Read about how to do, benefits and variations of the hip external rotation.

The lunge with twist is a great dynamic exercise for the lower body, specifically targeting the glutes, hamstrings and quads.

Bounding builds explosive leg power and preps your nervous system for fast muscle contractions, perfect for warm-ups and athletic performance.

Learn how side shuffles improve agility, coordination, and hip strength. Perfect for warm-ups, beginners, and elite athletes alike.