Total cost: $1.00

Body Awareness: Level 1

4 Weeks

Why Purchase

Do you have back pain? Knee pain? Shoulder pain? Ankle or foot pain? Then this plan is for you. The Body Awareness Plan is designed to help you move better, feel stronger, and reduce the aches that hold you back — whether you're training hard, playing sports, or just getting through your day. T... more

Do you have back pain? Knee pain? Shoulder pain? Ankle or foot pain?
Then this plan is for you.

The Body Awareness Plan is designed to help you move better, feel stronger, and reduce the aches that hold you back — whether you're training hard, playing sports, or just getting through your day.

Through focused mobility, control, and coordination exercises, you'll improve how your body moves as a unit — unlocking strength, stability, and confidence in your daily routines.

It’s not just about working out — it’s about moving pain-free and performing at your best.

Purchase Plan

Total cost: $1.00

Body Awareness: Level 1

4 Weeks

Body Awareness: Level 1

4 Weeks

Why Purchase

Do you have back pain? Knee pain? Shoulder pain? Ankle or foot pain?
Then this plan is for you.

The Body Awareness Plan is designed to help you move better, feel stronger, and reduce the aches that hold you back — whether you're training hard, playing sports, or just getting through your day.

Through focused mobility, control, and coordination exercises, you'll improve how your body moves as a unit — unlocking strength, stability, and confidence in your daily routines.

It’s not just about working out — it’s about moving pain-free and performing at your best.

Workout 1
Workout 2
Workout 3
Workout 4
Workout 5
Workout 6
Workout 7
Workout 8

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	Exercise	Sets	Distance	Reps	Weight
Notes for Ankle & Foot Awareness If possible, do this in front of a mirror so you can better visualize proper alignment.						Ankle & Foot Awareness -- 2 rds
	Rolling Foot - Seated Beginner	Rolling Foot - Seated 2 sets, 00:01:00	2	00:01:00		--:--	Ankle & Foot Awareness -- 2 rds
Can stand up to add more pressure once you are comfortable.
	Ankle Alignment Ankles / Beginner	Ankle Alignment 2 sets, 00:00:30	2	00:00:30		--:--	Ankle & Foot Awareness -- 2 rds
	-- --	Towel Crunches 2 sets, 00:00:30	2	00:00:30		--:--	Ankle & Foot Awareness -- 2 rds
	-- --	Toe Raises 2 sets, 00:00:30	2	00:00:30		--:--	Ankle & Foot Awareness -- 2 rds
	Neck Circles Beginner	Neck Circles 2 sets, 4 reps	2		4	--:--	2 rds
	-- --	Shoulder Rotations 2 sets, 10 reps	2		10	--:--	2 rds
	-- --	Scap Open / Close 2 sets, 00:00:30	2	00:00:30	--	--:--	2 rds
Don't forget to breathe here
	-- --	Squat to Hinge 2 sets, 6 reps	2		6	--:--	2 rds
	-- --	Push Up - Iso 2 sets, 00:00:10	2	00:00:10		--:--	2 rds
	-- --	Deep Squat - Deep Hinge 2 sets, 6 reps	2		6	--:--	2 rds
	-- --	Scap Open / Close 2 sets, 00:00:30	2	00:00:30	--	--:--	2 rds
Breathe
	-- --	Shoulder Rotations 2 sets, 8 reps	2		8	--:--	2 rds
	-- --	Push Up - Iso 2 sets, 00:00:30	2	00:00:30		--:--	2 rds
	-- --	Supine Leg Crossover w/ Crunch 2 sets, 3 reps	2		3	--:--	Deep Core -- 2 rds
	-- --	Supine Core Lift 2 sets, 00:00:15	2	00:00:15		--:--	Deep Core -- 2 rds

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Workout Plan Summary

Routines to help you improve your body awareness and skeletal alignment. When we properly align our joints and bones, we can alleviate tension and pain in our bodies. Pick and choose which routines would help you most, but please keep in mind that most issues begin at the foundation, which is why... more

Foot/Ankle Pain

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	Exercise	Sets	Distance	Reps	Weight
	-- --	Rolling Foot - Seated 1 sets, 00:01:00	1	00:01:00		--:--
Can stand up to add more pressure once you are comfortable.
	Towel Crunches Posterior Chain / Beginner	Towel Crunches 2 sets, 25 reps	2		25	--:--
	-- --	Toe Raises 2 sets, 25 reps	2		25	--:--
	-- --	Ankle Alignment 2 sets, 00:01:00	2	00:01:00		--:--
	Step Throughs Beginner	Step Throughs 2 sets, 8 reps	2		8	--:--
	-- --	Fascia Hops 2 sets, 00:00:30	2	00:00:30	--	--:--
	-- --	Squat - Iso (Heels Elevated) 2 sets, 00:00:30	2	00:00:30		--:--
	Wall Squat - Iso Posterior Chain / Beginner	Wall Squat - Iso 2 sets, 00:00:45	2	00:00:45		--:--

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Tight Hips

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Exercise	Sets	Distance	Reps	Weight
Rocker - Toe Stretch Ankles / Beginner	Rocker - Toe Stretch 1 sets, 00:01:00	1	00:01:00		--:--
Ankle Alignment Ankles / Beginner	Ankle Alignment 2 sets, 00:01:00	2	00:01:00		--:--
Towel Crunches Posterior Chain / Beginner	Towel Crunches 2 sets, 20 reps	2		20	--:--
-- --	Drop In - Stationary 2 sets, 8 reps	2		8	--:--
-- --	Push Up Hip Drops 3 sets, 6 reps	3		6	--:--
-- --	1/2 Kneel - Stand Ups 3 sets, 8 reps	3		8	--:--
-- --	Split Stance - Hops 3 sets, 00:00:15	3	00:00:15		--:--
-- --	Split Stance - Iso 2 sets, 00:00:30	2	00:00:30		--:--
-- --	Supine Core Lift w/ Leg Raises 2 sets, 6 reps	2		6	--:--

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Hip & Core Connection

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	Exercise	Sets
	Rocker - Sit Ups Beginner	--
	Bear Crawl - Squats Beginner	--
	-- --	--
	-- --	--
	-- --	--
Start with hips higher than you might think and move them down as needed so you can feel deep core engage. Create tension through the core by imagining pulling your hands and feet closer together without physically moving.
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	Bear Crawl - In & Out Hops Intermediate	--
	-- --	--
Notes for Iso Holds Focus on bodyweight strength here			Iso Holds -- 1 rds
	-- --	--
	-- --	--

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Hips, Core & Back

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	Exercise	Sets
	Rocker - Lean Backs Intermediate	--
	Push Up Hip Drops Beginner	--
	Supine Core Lift w/ Leg Raises Intermediate	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
Tempo: 6 sec
	-- --	--

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Knee Pain

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Towel Crunches Posterior Chain / Beginner	--
	Toe Raises Shins / Beginner	--
	1/2 Kneel - Ankle Raises Ankles / Beginner	--
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	-- --	--

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Shoulder Pain

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	Exercise	Sets
	Shoulder Rotations Beginner	--
	Shoulder Alignment - Instructional Beginner	--
	Bear Crawl - Iso Beginner	--
Shoulder Taps (5 sec hold)
	-- --	--
	-- --	--
	-- --	--
3 sec hold
	-- --	--
	-- --	--
Assisted with a band

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Squat & Step Patterns

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	Exercise	Sets
Notes for Ankle & Foot Awareness If possible, do this in front of a mirror so you can better visualize proper alignment.			Ankle & Foot Awareness
	Rolling Foot - Seated Beginner	--
Can stand up to add more pressure once you are comfortable.
	Ankle Alignment Ankles / Beginner	--
	Towel Crunches Posterior Chain / Beginner	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
	-- --	--
Notes for Iso Holds 30 secondx minimum, go longer if you can.			Iso Holds -- 2 rds
	-- --	--
	-- --	--

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Workout Plan Summary

Purchase Plan

Total cost: $1.00

Body Awareness: Level 1

4 Weeks

Why Purchase

Body Awareness: Level 1

4 Weeks

Body Awareness: Level 1

4 Weeks

Why Purchase

Workout Plan Navigation

Full Body Mobility

Workout Plan Includes:

Workout Plan Summary

Foot/Ankle Pain

Workout Plan Includes:

Workout Plan Summary

Tight Hips

Workout Plan Includes:

Workout Plan Summary

Hip & Core Connection

Workout Plan Includes:

Workout Plan Summary

Hips, Core & Back

Workout Plan Includes:

Workout Plan Summary

Knee Pain

Workout Plan Includes:

Workout Plan Summary

Shoulder Pain

Workout Plan Includes:

Workout Plan Summary

Squat & Step Patterns

Workout Plan Includes:

Workout Plan Summary