BUILD SERIES

BUILD is a huge topic that covers a lot. There are eight fundamental movements and positions that we teach in this series from the correct starting position all the way to the end range position. That includes and requires a full range of motion with necessary mobility and soft tissue preparation, muscle activation and the movement itself.

High intensity or complicated movements still do not appear as the main goal is to reach a full range of motion in the joints, improve muscle-mind connection and build strength in these movements. As we learned breathing and spinal positions in the Awaken series, here at Build we can add movements to that through different joints.

Warm-up drills and muscle activation play a big role alongside the different mobility drills or soft tissue manipulation techniques so efficiently moving through and between positions become easy to learn, practice and execute.

If you have limits but you are aware of the basics, this series can help you find the weak points, should that problem come from physical limitations, lack of strength in certain areas or lack of motor control. Once you can perform all the fundamental movements as required, move on to the next chapter.

FULL RANGE OF MOTION

[coming soon] · Joint Range Of Motions (Joint Types + Normal Range limits)

[coming soon] · Hip Archetypes (Hinge, Squat + Run, Lunge + Pistol)

[coming soon] · Shoulder Archetypes (Overhead + Front Rack + Press + Hang)

TORSO MOVEMENTS

[coming soon] · Conclusion(Braced neutral spine: Pelvic-Lumbar connection; Crunches + Leg raises + Rotations + side bends + Hollow)

[coming soon] · Pelvic-Leg movements (Leg raises + Crunches)

[coming soon] · Hollow positions (Plank + Hollow)

[coming soon] · Rotations 

LOWER BODY MOVEMENTS

[coming soon] · Conclusion (Hip or Knee dominant moves)

[coming soon] · Movements(Bilateral: Deadlift, Squat, Unilateral: lunge)

UPPER BODY MOVEMENTS

[coming soon] · Conclusion (Horizontal or vertical + Push or pull)

[coming soon] · Horizontal Movements (Inverted row + Press up)

[coming soon] · Vertical movements (Pull up + Shoulder press)

WARM UP, PREPARATION & SEQUENCES

[coming soon] · Warm Up (RAMP method) 

[coming soon] · Activation (Core: Dead bug, Down dog with reach, Side plank rotations; Hips: Glute bridge, Cossacks squat, Banded walks; Shoulders: Scapula press, Scapula pull, Cuban press, Reverse Tabletop, Overhead press, Y-T raise)

[coming soon] · Flows (yoga, movement sequences, animal flow)

THE TRAINING PLAN

[coming soon] · Conclusion (Muscle fiber types + How to train them: reps, sets, rest)

[coming soon] · Training methods (Routine splits)

SELF-TESTS

[coming soon] · Squat, Pistol squat

[coming soon] · Lunge

[coming soon] · Deadlift, Single leg DL

[coming soon] · Inverted row, Pull up

[coming soon] · Push up, Overhead press

[coming soon] · Hang leg raise