Every movement in your program, broken down with the coaching cues that keep it safe — organized by category and difficulty so you can find what you need before, during, or after a session.
Opens up thoracic mobility to reduce compensation through the low back during lifts.
Hip internal/external rotation drill to prep the hips for squatting and Olympic lifts.
Shoulder mobility prep for overhead positions — pressing, snatches, and pull-ups.
Bracing, bar path, and depth cues for a spine-safe back squat.
Setup and hip hinge mechanics to protect the low back under load.
Full-body tension and rib position cues for a clean overhead press.
First and second pull mechanics with an emphasis on a neutral spine.
Positional drill for building confidence receiving the bar overhead.
Anti-extension core drill that teaches spinal control under limb movement.
Anti-rotation core stability — a staple for clients with a spine history.
Builds coordinated core bracing while maintaining a neutral spine.
Hip-hinge power drill with cues to avoid lumbar overextension at the top.
Sequencing legs-hips-arms efficiently while keeping the spine neutral.
Low-load core endurance drill commonly used in spine rehab progressions.
Combines core stability with a controlled upper-body row for return-to-training.
Rebuilds hip extension strength often used post-surgical and in low-back rehab plans.
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