Course curriculum

  • 1

    Download your eBook

    • Pop Up Development Flow 8 Week Training Program - eBook
  • 2

    Exercise Program A - Weeks 1 - 4

    • 6 Month Diaphragm Breathing

    • kneeling neck rotation

    • Seat Hip Rolling

    • kneeling hip hinge

    • 4 positon elbow opener

    • Elephant Walking

    • Scorpion Walking

    • Frog Forward open knee

    • Lizard Beginner
  • 3

    Exercise Program B - Weeks 1 - 4

    • Crawling bend arms

    • 6 months Prone Push up

    • Rhomboid Band Mobility

    • SB Superman

    • Prone 6 months hip:spine flow

    • Prone 7 months knee slide

    • SB Dead bug Pressure

    • BJJ Hip Mobility

    • Kneeling Wall press w/MB
  • 4

    Exercise Program C - Weeks 1 - 4

    • Crawling Bend Arms / straight Knee

    • crawling tap

    • Dive Jump on the Spot

    • High Kneeling SB

    • Pull Over SB

    • 7 Month Side Sitting

    • Kneeling Hip Hinge

    • Squat Power Slam
  • 5

    Exercise Program A - Weeks 5-8

    • 6 Months Diaphragm Breathing

    • Kneeling Thoracic Rotation

    • 10 Months High Oblique seat rotation

    • Kneeling Hip Hinge activation

    • Wall Lunges

    • Scorpion Walking

    • Reverse Scorpion Walking

    • Frog jump backward drop knee

    • Lizard

  • 6

    Exercise Program B - Weeks 5-8

    • Crawl Bend Arms / Straight Knee

    • Prone 6 Months push up with block

    • Elastic Band Rows

    • SB balance horse

    • Prone Board Stability

    • Prone 7 months knee slide

    • 4 Point Hip Mob.

    • Kneeling Hip Hinges MB
  • 7

    Exercise Program C - Weeks 5-8

    • ISO Torn crawling

    • Dive Push

    • High Kneeling SB

    • SB Pullover w. disc

    • 7 Months Side Sitting

    • Kneeling Hip Hinge

    • Pop up Stance