Violent Patience

Mobility
Coach
Brian Rothwell

As a Massage Therapist/Personal Trainer, I am frequently asked about improving mobility/posture...

Firstly, it is important that I state the following: Your desired adaption does NOT come from -

stretching
yoga
massage
thera guns
cupping
acupuncture
chiropractic adjustment

My response to this common inquiry would be the principals utilized within this program…

[1] Restore Respiratory/Breathing Capacity

[2] Challenge Visual/Vestibular Perception

[3] Maintain Spine Variability

[4] Learn Scapularthoracic Control

[5] Learn Lumbo-pelvic Control

[6] Gain Proprioceptive Awareness via Foot/Hand Pressures

Simply put, this program addresses balance and coordination within various systems in the body. When your body no longer has the perception of threat, you will be afforded more movement options aka variability. You have to EARN this through trial & error - not being over-reliant on a practitioner.

The exiciting reality is that you don’t need any fancy equipment to facilitate MOVE WELL. This can be done in the privacy of your own home. You will need …

floor
wall
bench
yoga block
medium enclosed band
foam roller
towel

MOVE WELL can be either

[1] an introductory program to beginners looking to relearn how to move again, or

[2] a supplemental program to those not wanting to deviate from their current routine

I would urge you to familiarize yourself with these principles if you feel chronically stiff and unable to achieve the postures/positions you are after -

Features
1 sessions per week
Must use App app to view and log training
Program Training
$100
Get MOVE:WELL
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Sample Week
Week 1 of 6-week program
Sunday
LUMBOPELVIC CONTROL

A1

Eyes Closed Limited Base Iso w Optional Head Rotation

1 x 90

A2

Eyes Closed Mid Stance Iso w Floating Heel

2 x 60

A3

Mid Stance Step Through w Floating Heel

2 x 60

B1

Wall Sit Hold

3 x 60

B2

Reverse Nordic w Optional Band Assist

3 x 10

B3

All Fours Rock Back - Delay Posterior Tilt

3 x 10

B4

All Fours Rock Forward - Delay Lumbar Extension

3 x 10

C1

Foam Roller Bridge w Plantarflexion

3 x 60

C2

Tall Kneeling Alternating Pelvic Rotation

3 x 10

C3

Elevated Floating Heel Single Leg Hip Extension

3 x 10

D1

Wall Anchored Tall Kneeling Hinge

3 x 10

D2

All Fours Side Bends w Contralateral Expansion

3 x 10

D3

Wall Anchored Deadbug

3 x 10

Tuesday
SCAPULOTHPRACIC RHYTHM

A1

Eyes Closed Limited Base Iso w Optional Head Rotation

1 x 90

A2

Eyes Closed Mid Stance Iso w Floating Heel

2 x 60

A3

Mid Stance Step Through w Floating Heel

2 x 60

B1

Banded Neck Extension Iso

3 x 10

B2

Banded Forearm Pronation w Wide Thumb

3 x 10

B3

Single Arm Tall Kneeling Floating Palm Iso

3 x 30

C1

Supine Spinal Floss

3 x 10

C2

All Fours Side Bends w Contralateral Expansion

3 x 10

C3

Bench Elevated Closed Chain Shoulder Extension

3 x 10

D1

Wall Leaning Tricep Extensions

3 x 10

D2

Mid Range Uppercut - Delay Humeral Internal Rotation

3 x 10

D3

Wall Anchored Deadbug

3 x 10

Thursday
FOOT PRESSURE/SHIN ANGLES

A1

Eyes Closed Limited Base Iso w Optional Head Rotation

1 x 90

A2

Eyes Closed Mid Stance Iso w Floating Heel

2 x 60

A3

Mid Stance Step Through w Floating Heel

2 x 60

B1

Elevated Hooklying Hamstring Bridge Iso

3 x 60

B2

Kneeling Knee Extension w Dual & Single Leg

3 x 10

B3

Side Lying Adductor Hip Shifts

3 x 15

C1

Wall Anchored 2 Point Hip Airplane

3 x 10

C2

Wall Leaning Overcoming Iso w Floating Heel

3 x 40

C3

Wide Base Frontal Plane Shifts

3 x 10

D1

3 Point Straight Leg Calf Raise

3 x 15

D2

Soleus Calf Bridge Iso

3 x 40

D3

Wall Facing Bench Hover Hold

3 x 30

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