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Popping Up
Introduction to Pop-Up Course
Welcome (1:07)
Pop-Up Movement Screen
Pop-Up: Hip Range of Motion Requirements
Rear Leg Range of Motion Requirements (0:55)
Front Leg Range of Motion Requirements (0:38)
Range of Motion: Hip Rotation in Your Front and Rear Leg (0:50)
Hip Range of Motion 'Self Check'
Range of Motion-Hip Flexion-Self Check (0:28)
Range of Motion- Hip Extension-Self Check (0:40)
Range of Motion: Hip Rotation-Self Check (0:53)
Pop-Up: Low Back Range of Motion Requirements
What Does Your Spine Need To Do? (1:05)
Lumbar Spine: Flexion-Self Check (0:39)
Range of Motion: Lumbar Extension-Self Check (0:57)
Motor Control and Postural Re-Education... Rewiring Your Body's Harddrive.
Motor Control Goals (1:08)
Motor Control: Assisted Shoulder Flexion with Resistive Band (0:50)
Motor Control: Unilateral Hip Hinge (1:04)
Assisted Straight Leg Raise (1:09)
Lower Extremity Rolling Patterns (1:04)
Stretching, Self Soft-Tissue and Joint Mobilizations... What are the Goals??
Stretching: How Long to Hold them and Why? (1:05)
What is 'Self-Mobilization"? (0:58)
Stretching: Front Leg Hip Extensor Flexibility
Hamstring Flexibility (0:52)
Standing 3-Way Hamstring and Adductor Stretch (0:35)
Supine 3-Way Hamstring Stretch (0:26)
Stretching: Rear Leg Hip Flexor Flexibility
Hip Flexor and Quad Stretching Importance (2:22)
Half-Kneeling Hip Flexor Stretch (0:48)
Quad Stretch with Foot on Ball (0:54)
Dangle Stretch (0:56)
Side-lying Quad Stretch (0:39)
What about Hip Rotation?
Hip Rotation
Hip Rotation Stretches For Your Rear Leg and Front Legs (0:38)
Gym Ball Hip Rotation (0:45)
Standing Hip Rotation Stretch (1:05)
Stretching: Resisted Hip Rotation Stretch (1:02)
Stretching: Improve Flexibility in Your Low Back/ Lumbar Spine
Stretching: Quadratus Lumborum (0:37)
Low Back/ Glut Stretch (0:41)
Latissimus Dorsi Stretch (0:33)
Lumber Spine Flexion Stretch (0:39)
Strengthening: Hips and Posterior Chain
Bridge (0:46)
Bridges with Legs on Ball (1:00)
Hamstring Curls with Legs on Ball (1:13)
Posterior Lunge with Single Limb March (0:45)
Resisted Posterior Lunge with March (0:40)
Strengthening: Lateral Hip
Clam Exercise (0:34)
Sidelying Hip Abduction (0:25)
Lateral Band Walks (1:57)
Strengthening: Lumbar Spine
Assisted Plank (1:10)
Wall Sit with Ball (0:52)
Multifidi Strengthening (0:41)
Agility Progressions to Help You "Pop"
Mountain Climbers With Resistive Tubing Assistance (0:39)
Agility Pop-Up Progressions Using Tubing (and Push-Up Handles)
Full Burpee with Push-Up Handles (0:27)
Forwards Stepping Agility Ladder Drills (0:53)
Lateral Ladder Stepping (0:23)
Resisted Agility Ladder Progressions (0:45)
Daily Check: Posture, Work Station, Product Recommendations
Work Station Set-Up Check In: (0:49)
Massage Stick (0:43)
Vasa Ergometer
Posterior Lunge with Single Limb March
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