Exercise Library
Comprehensive repertoire, setup, and clinical cues
Elephant
Full-body integration and articulation exercise targeting shoulder stability, hamstring length, and core control.
Pelvic Tilt
Foundational spinal articulation and posterior chain strengthening exercise.
Single Leg Bridge
Spinal articulation and unilateral posterior chain work bridging the hips up with one leg extended long.
Short Spine
Classical feet-in-straps exercise rolling the spine up and over, combining spinal articulation with hamstring length and deep core control.
Teaser
Classical V-sit on the long box: the spine rolls back and the legs extend into a balanced V, demanding deep abdominal control and precise articulation.
Jackknife
Classical inversion: the hips roll up and over the head into a shoulder stand, then the legs lower over the head — spinal articulation, hamstring length, and shoulder stability.
Boomerang
Classical rolling combination: from a seated V the body rolls over the shoulder blades, the legs sweep up and over, and the sequence returns forward — the ultimate articulation test.
Control Balance
Classical shoulder balance: the spine rolls up to a vertical balance with the legs in the straps, then the legs open wide and close before the controlled roll-down.
Quadruped Knee Tucks
Abdominal isolation in a four-point kneeling stance driving carriage movement.
Quadruped Bird Dog
Opposite arm and leg reach for cross-body coordination, scapular stability, and anti-rotation control.
Short Box Series: Semi-Circle
Bridge with controlled hip extension and spinal articulation on the short box, challenging hamstrings and pelvic stability.
Short Box Series: Climb a Tree
Dynamic hamstring flexibility and core articulation sequence from the short box.
Long Spine Massage
Full inversion and sequential rolling down through the spine with strap resistance.
Roll Over
Overhead articulation with controlled roll-down, requiring strong core control and safe neck positioning.
Spinal Release
Supported release to decompress the spine and settle the breath at the end of a session.
Pelvic Bridge
Segmental spinal articulation with glute and hamstring activation against spring resistance, avoiding lumbar compression.
Roll Up
Classical rolling articulation from supine to seated: the spine peels off the carriage vertebra by vertebra against the strap tension, then lowers with control. A deep-core staple that builds the same scooping control as the mat roll-up.
Cat Cow Stretch
Kneeling spinal articulation on all fours: the spine rounds into flexion and then extends into a gentle arch, moving one vertebra at a time with the breath.