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Dynamic Flexibility is designed for ACTIVE MEN and WOMEN, who want to be more athletic and flexible. Wanting to lose weight or move with less pain? Beginners will love how simple and easy to follow these movements are! You will have better BALANCE, COORDINATION and CORE STRENGTH after taking this course. If you are starting a fitness routine, this is a blueprint for activity.
This course is for ATHLETES who are looking to optimize their performance. Dynamic Flexibility will increase your muscle TONE and elasticity along with joint MOBILITY for greater Range of Movement.
Dynamic Flexibility allows for greater power output while reducing the risk of injury.
Dynamic Flexibility will NOT make you bulk up or increase your size the way resistance training will. These exercises will prep you body for activity and build core strength.
Do you have back pain? Are your hips tight? Do have restrictions in your shoulders?
Dynamic Flexibility creates space to RELIEVE PAIN.
This course will lead to a greater sense of well being, better posture and more confidence.
3 main sections: (1) Dynamic Movements (2) Foam Roll Release (3) Development
It may take you longer in the beginning to practice the movements, however, consistent effort with repetition for at least 7days will have you performing them faster with greater EFFICIENCY.
As you learn, it will take less time to complete the routine.
Flexibility applies more than just to our physical bodies, its a representation of our life. As you practice these movements consistently, you will become less anxious and more present, while feeling happier and more patient with those around you.
This is a simple course that requires no prior training or coaching. Anyone can implement these exercises to see a better return on your workout time.
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|Section 1: Introduction|
|This lecture will provide key points of focus for the rest of the course.|
After this lecture, students will understand anatomical terms for the body's movement, directions and planes.
List of Movements
|Section 2: Dynamic Actions|
|Lower back and hips are main focus. Keep your core engaged to support your lower back. 12 reps per side.|
Rotation of the Lower back and Hips. 10 Reps each direction.
|Engage your core and extend through your hip. Pull knee up and in as far as your can, hold for a second then release. Repeat on the opposite side. Do 12 per side|
|Focus is on extension of the hips and lower back. Breathe in as you grab your foot and exhale as you extend. 12 reps per leg.|
|Focusing on the hamstring. Walk one leg out in front of you and reach for your toe. Breathe in as you set up and exhale as you extend down.12 reps per leg.|
Focus on stabilization of legs and hips and rotation of the lower back. Drop into lunge with inhale and exhale as you twist around to the same side your front leg. 10-12 reps per leg.
|A two-part movement to open the hips and lower back. Each repetition has 4 twists. Do 6 repetitions per direction.|
|Walking RDL. Focus on hamstring and core. Keep core engaged and extend the back. Lengthen the spine and stretch out through the back leg. 10 reps per leg.|
Focus of the side lunge is the medial (inside) part of the leg. Working on loading one hip and pressing through while stretching the other leg. 10 reps per side.
Touch opposite instep with your fingertips. Focusing on the medial (inside) of leg and loading hip, while maintaining good posture from lower back to chest. 10-12 reps per side.
Lunge and reach over the backside. Reach to the same side as front leg. Focus on hip flexors, quads and abs. 10 reps per leg.
|Focus is on the quads, hip flexors, and abs. Breathe in as your leg comes up and exhale as you extend. Focus on extension of the hip and lower back. 10 Reps per leg.|
|Keep both legs straight and your core engaged. Focus is on the hamstrings and lower back. Make sure you are warmed up before performing this movement. 12 reps on each leg.|
|Side drop to focus the lateral hips and rotation of the lower back. Building strength and stability while opening range of motion in hips. 10 reps on each side.|
Focus is on the hamstrings and abs. Hold your body stable in a good plank and walk your feet to your hands with straight legs. Push-up is optional depending on your fitness level (0-5 per repetition). Do 5 reps each direction.
Dynamic Self Reflection
|Section 3: Foam Roll Therapy|
Focus of this lecture is to release the IT Band. Hamstrings, quads, glutes, and other leg and hip muscles attach to the IT band. Do 10 passes. Take a deep breath before each pass.
|Focus is on releasing the quadriceps muscle group in the front of the leg (thigh) and the fascia around them. Focus on lateral and medial of the leg. Do 10 passes. Take a deep breath before each pass.|
Focus on releasing the connective tissue and fascia around and between the hamstrings. Do 10 passes on each leg and take a deep breath with each pass.
We are focusing on releasing the fascia around the glutes and the lower back in this lecture. Sit on the foam roll with your feet flat on the ground OR put your legs in the figure 4 position. 10 passes per side. Take a deep breath before each pass.
|Focus on releasing the connective tissue and fascia around the spine. Do 20 slow passes. Take a deep breath before each pass.|
Focusing on releasing the fascia around the head, neck and shoulders. 10 passes with a deep breath before each one.
|Section 4: Development|
|As you can tell from the Dynamic section, this is not a yoga course, but it has a few moves that help develop overall body flexibility. If you're breathing consistently while performing these stretches, your body should remain in motion. Focusing on your hips, glutes and low back, this is also good for your abs and obliques. Create space with your in hale and move deeper with your exhale. Take 10 deep breaths.|
|Side Bend. Engage your core and laterally flex the spine. Reach overhead and lengthen from your hip to your ribs. Hold each side for 5 deep breathes in and exhale.|
Focusing on our entire body from hands to feet. Create length in your spine. Take 8-10 Deep Breaths, moving deeper each breath.
Developing the lateral hip and lower back with the figure four. Each inhale create space and move deeper with the exhale. Take 10 deep breaths.
|Really good for the obliques and lower back. Roll hips to each side. Take 10 deep breaths on each side of the body.|
|Focusing on the front of the hip and leg, engage your core and breath deep. Drop your hips with each exhale. Take 8-10 deep breaths.|
|Basic forward bend. Keep your breath moving and engage your core. Open the back of the legs and hips. Take 10 deep breaths and move deeper with each exhale.|
|Keep your feet flat on the floor, don't let your ankles roll. Lengthen the back of the spine and reach the top of your head to the floor. Take 10 Breaths and move deeper with each one.|
Same as the forward bend but sitting on the ground. Take 10 deep breaths.
|Focus is all about the hips! Basically every angle, internal and external rotation. This effects the low back as well. Keep your core engaged and breath deep! 10 breaths for each leg.|
|Spine rock n roll. Focus on loosening the spine erector muscles and releasing the hips and low back. Rock back and fourth 20 times along with your breath.|
Focus is on the shoulder and upper back. Take 5 breaths per variation.
Focus on the triceps muscle group, back of the shoulder and down the side of your back. Make sure you are not putting pressure on your neck with your arm over your head. Make space between your arm and head. Keep your airway open. Take 8 breathes for each arm.
Interlock your fingers and roll your shoulder open. Focus is on the front of the shoulder and chest. You can do a forward bend and raise your hands as a variation for deeper stretch. Take 8 breaths.
Steven Mays is the instructor of Dynamic Flexibility.
As a practicing massage therapist, Steven helps people feel good in their bodies. Specializing in sports massage therapy, Steve is able to assist in soft tissue rehabilitation and injury prevention.
After pursuing a baseball career, Steven felt he wanted to make a difference in the lives of others and found massage therapy as a great vehicle to serve others with his intuitive abilities. He completed a 600-hour massage therapy program at the Bodhi Tree Healing Arts Center in 2012, where he was able to expand upon his kinesthetic knowledge. Used in combination with ancient healing techniques, Steven provides what's needed for growth through action. He refined his athletic ability into physiological knowledge to deliver an effective, one-of-a-kind experience that unlocks problem areas to revitalize his client’s bodies and mental/emotional wellbeing.
Steven's work can also go beyond just the physical. In 2012, he experienced a kundalini awakening. Discovering that launched him onto the spiritual path with hopes to find answers and understand his awakening on a deeper level.
Completing an ancient Shamanic Medicine Wheel teachings that works with the soul’s evolution and healing, Steve was able to uncover ancestral patterns, shed limiting roles, discover shadow aspects of self, and develop gratitude ceremonies for the 4 directions and Mother Earth. This practice is based on the Q’ero tradition, a tribe of the Andean mountains in Peru.
Continuing with spiritual work, Steven was ordained through the non-denominational Alliance of Divine Love in October 2015, where he now counsels and guides others to find their power and deepest spiritual truth for themselves.
Steve uses his experience and intuition to find the root causes of physical pain and discomfort, so his clients experience sustained physical, mental and emotional health.
He spends his extra time making tibetan mala beads and coaching youth baseball. He enjoys his kundalini yoga practice and swimming in Lake Tahoe.
With an athletic training background and sound education in massage therapy (NVMT.6442), Steve has the tools to help you achieve the next health level in your life. If you are training for a sport, want relief from general soreness, or have a specific problem, let Steven share his resources of wellness with you!