No Equipment Home Workout Program

This article covers the importance of warming up before a workout and what a good warm up aims to accomplish.  After reading this article students should be able to explain the purpose of warming up before a workout.

In this video we cover how to properly warm up and why that is vitally important before you start your workout.  After watching this video students should be able to properly warm up utilizing the movements covered and explain why they need to warm up before every workout.

This video covers some of the more advanced movements you are add to your warm up later after you have gone through the videos covering how to properly do the exercises in this program.  I advise you to safe this video until after you have gone through the lectures so you can better understand how to do the movements.  After watching this video students should understand how to incorporate these advanced movements into their warm up.

This article covers the importance of doing a cooldown after exercising.  Students should be able to explain why a cooldown is important and why it should not be skipped after reading this article.

This video covers what you should do for your cooldown and various stretches you can incorporate as part of your cooldown.  After watching this video students should be able to demonstrate the various stretches covered and explain why doing a cooldown is important after each workout.

This video covers the importance of strengthening your feet through minimal foot wear and being barefoot.  The good news is you will be in the comfort of your own home for these workouts so you don't have to worry about wearing shoes but you can if you want to.  Students should be able to explain how normal "platform" based shoes can change your posture and why minimal foot wear/going barefoot can be beneficial.  The link here will take you to Katy Bowman's Restorative Exercise Institute which has a ton of free information on reclaiming your health and fitness through exercise and natural movement.

This video covers posture and how to align your body so that your movement patterns and the exercises covered in this course will be in proper alignment.  Proper alignment is key to preventing injuries.  Students should comprehend proper alignment and know how to improve their posture after watching this video.

This video covers the intent of the squat which is beyond just exercise. Students should be able to explain what the intent of the squat is and get into a seated squat.  For those who have a hard time getting into the flat footed squat the next video will help show you how to improve your flexibility and mobility to build into the position over time.

This video is specifically for those students who have a hard time getting into the flat footed squat from the previous video.  Lack of flexibility and mobility are two of the key limiting factors and this video shows stretches you can do to improve your flat footed squat.  Students should be able to demonstrate and utilize the stretches in this video to improve their flat footed squat.

This article covers the intent of the squat, how to perform the squat exercise, and common faults you will see with the squat which can lead to injuries.  Students should understand what to look for when they start to practice their squat and have on understanding of the squat exercise mechanics.

This video covers the proper mechanics, common faults, and contraindications of the squat exercise.  Students should understand how to squat properly while identifying and correcting anything that might go wrong with their squat.  Students should also understand how to scale this movement to their current level and know how to progress and improve over time.    

This article covers the proper mechanics for the lunge, common faults, and how to correct and identify contraindications for the movement.  

This video covers the proper mechanics, common faults, and how to correct and identify contraindications for the movement. 

This article covers proper body mechanics, common faults, and how to correct and identify contraindications for the movement.

This video goes in depth with proper form, common faults, and how to identify and correct contraindications for the movement.  

This article covers the frog squat which is a rather odd looking exercise but very effective.  

This video covers the setup and mechanics of the frog squat as well as the common faults, contraindications, and corrects for the movement.