This page is a general guideline for you to use the videos on this site to build a body awareness and functional strength program for themselves.  It categorizes the Doing videos into a reasonable progression of skill and movement acquisition.  You are best to start watching some of the Learning videos to help you understand why the doing videos can help you.  Remember that this page only highlights hips, backs and knees and that you should review the other three categories concurrently.  This site has a lot of videos and you do not have to do all of them.  It is best to pick 2-5 of them to work on at a time and start to learn how the principle movement you are learning translates to how you sit, stand, walk and breath all day.  Once you learn to use the skills in day to day life, your need to actually practice the exercises should significantly diminish because life can become your work out.

If you are at all concerned about your own health and safety, please consult a trained physical therapist and/or physician before doing any exercises found on this site.

Note: Exercises may be added to these pages regularly. You can find the videos listed below on the Video library page and/or within the various video playlists

‍STEP 1: Awareness & Joint Mobility

1. How to Stand
2. How to Sit (learning) How to Sit: Quick Reference (doing)
3. 4-Point Neutral Spine
4. 4-Point Rock Backs
5. Bridges: neutral & stable
6. Bridges: roll down for bracers
7. Kneeling Squat
8. Squat
9. Basic Hip Stretches
10. Ball & Foam Roller Release

STEP 2: Dissociation of Movement (need trunk/foot awareness)

1. 4 Point Donkey Kicks
2. One Leg Stand + Hip Flexion
3. Thirsty Bird (dead lift)
4. Split Squat
5. Speed Skater
6. Take the Stairs
7. Get Ups
8. Lunges
9. High Step Walking
10. Treadmill Walking
11. Walk Backwards

STEP 3: Power, Lateral Movement & Rotation (need trunk/foot/core)

1. Squat to Tippy Toes
2. Squat to Jump
3. Half Squat + Move Sideways
4. Slap Shot Drill
5. Plant & Twist Hip Rotation
6. Lunge Walking
7. One Leg Squat n' Drive
8. High Step March with Jump
9. Side to Side Jumps
10. Zig-Zag Jumps
11. Squat n' Skate