Sliding scale pricing
Bridge the gap between general physical preparation and your sport or movement art. Learn preparatory sequences and effective techniques for developing balance, mobility, strength, power, elasticity, coordination, and proprioception. Keep your joints healthy and creatively meet life’s physical challenges.
Most prevailing modes of physical training are mechanistic and linear. They condition us to perform relatively circumscribed, repetitive patterns, to isolate body “parts,” and often to overvalue states of exhaustion. Over time they can degrade our sensitivity and leave little room for creativity or problem-solving, with limited carryover to novel or unpredictable movement contexts.
We are interested in approaches to physical preparation that honor the body, respect our limited time, and have direct relevance to movement disciplines. In this workshop we will address the base layer of motor and cognitive faculties that facilitate progress in culturally and spiritually meaningful disciplines such as dance, martial arts, manual work, yoga, sport, and the myriad choreographies of everyday life.
This workshop is relevant for those who might feel averse to or skeptical about popular methods of fitness training but still understand the need for a physical practice that develops athletic qualities and broadly applicable movement skills.
It will also be relevant for those with an established physical training program who would like to gain new perspectives and awareness of elements that might be missing from their current practice.
The approach offered will be most effective for people who take a patient and long term view, care about movement quality as much as physique/aesthetics, and are prepared to make space for regular movement practice in their daily life.
Awakening and conditioning the feet, ankles, and shins
Mobilization, pliancy, and intrinsic strength of the feet and lower leg · Elastic conditioning and plyometrics · Standing cycle · Balancing cycle · Feet rooting cycle
Rejuvenating and potentiating the deep wells of power of the knees and hips
Symmetrical and asymmetrical squatting patterns · Knee washing cycle · The mountain cycle · The transitional squat and rotational drop · The hip axis arc · Adding weights for lower body strength & power development · Simple training for the splits
Coiling and uncoiling the functional range of the spine and arms
Spinal pull variations · Spinal pump variations · The power circle · Elements of the rotating wave · The shoulder axis arc · Mobilization and control of the scapula · Pushing and pulling strength progressions · Rotator cuff strength and the shoulder (p)rehabilitation series
Dynamic whole-body coordination — the secret key to expressing kinetic potential
The rotational embrace variations and fundamental swings · Dynamic organization of the feet and 3 bodyweight centers · Rooting, pivoting, and locomotion · Learning complex coordinations and decoding new patterns · Toward exuberant and harmonious expression of power and safe harnessing of momentum
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