Movement Library
The Movement Library
Every movement shows the most common mistake, and an Option A and Option B with what each one is for.
Hips · no equipment
Reverse lunge
Foundation Weeks 1 to 8
- Most common mistake
- Letting the front knee cave in, or dropping down fast instead of lowering with control.
- Option A · Build range
- Shorter step, a hand on a chair or wall, slow on the way down.
- Option B · Add control
- Full step with light weights at your shoulders and a pause at the bottom.
Balance · no equipment
Knee drive
Foundation Weeks 2 to 8
- Most common mistake
- Leaning back as the knee comes up instead of staying tall through the standing leg.
- Option A · Build range
- Fingertips on a wall, knee to hip height, steady breath.
- Option B · Add control
- Hands free or light weights, with a 2-second hold at the top.
Hips · mat
Goblet squat
Foundation Weeks 3 to 8
- Most common mistake
- Heels lifting and the chest folding forward at the bottom.
- Option A · Build range
- Squat to a chair or box, 3 seconds down.
- Option B · Add control
- Weight held at your chest, full range, with a 2-second pause.
Shoulders · mat
Overhead block press
Foundation Weeks 2 to 7
- Most common mistake
- Ribs flaring and the lower back arching as the arms go up.
- Option A · Build range
- Block at chest height, small press, ribs down.
- Option B · Add control
- Full overhead press from a split stance, slow on the way down.
Hips · no equipment
Hinge and reach
Foundation Weeks 1 to 6
- Most common mistake
- Rounding through the back instead of hinging from the hips.
- Option A · Build range
- Hands on your thighs, small hinge, soft knees.
- Option B · Add control
- Full reach toward the floor with a long spine and a slow return.
Video demo coming soon
Hips · mat
90/90 hip switch
Foundation Weeks 1 to 8
- Most common mistake
- Rounding the lower back and twisting the ribcage before the trail hip rotates.
- Option A · Build range
- Hands posted behind your hips for tall spine support.
- Option B · Add control
- Hands stacked at your chest, with a 3-second hover mid-switch.
Video demo coming soon
Mid-back · mat
Seated mid-back windmill
Foundation Weeks 1 to 6
- Most common mistake
- Rotating from the neck, or letting the opposite knee lift off the floor.
- Option A · Build range
- Hand on a yoga block or your shin, with a gentle rib turn.
- Option B · Add control
- Full overhead reach with a slow breath out at end range.
Video demo coming soon
Balance · no equipment
Single-leg airplane hinge
Foundation Weeks 2 to 8
- Most common mistake
- Letting the back hip flare open instead of keeping the pelvis square to the mat.
- Option A · Build range
- Light fingertips on a wall or chair back for balance.
- Option B · Add control
- Free-standing, with a 3-second pause at parallel.
Video demos of each movement are being added from our studio shoots. New movements every week.