Personal Training Specialization Exercise Videos

Introduces Level 1 movements, which have at least 3 points of external stability. This example emphasizes targeting proper motion in the thoracic spine, but also helps load and unload the hips and foot/ankle.

This exercise includes one form of overload, dumbbells, to increase exercise load/intensity and require greater stability during movement.

In this exercise, you will shuffle in a variety of planar patterns, incorporating various arm drivers during each movement pattern.

In this exercise, you will shuffle using multiple planes.

Introduces Level 3 movements, which have 1 or no points of external stability. This example provides a less stable environment than Level 2 exercises; movements address proper motion in the foot/ankle, hips, and thoracic spine in all three planes of motion. In this particular exercise, you load and unload the joints at higher forces than Level 3 exercises. For ordering purposes, you should perform most Level 3 exercises after Level 1 or 2 exercises to make sure the body is ready for the increase in loads it will have to go through.

In this exercise, you will be traveling forwards and backwards using a series of lunges.

Introduces Level 1 movements, which have at least 3 points of external stability. This example emphasizes targeting proper motion in the foot/ankle.

This exercise builds on the Lower Body Only Lunge Matrix by adding in arm drivers in all three planes of motion to change the load at the joints of the upper and lower body.

This group of locomotion patterns trains the body to efficiently transition from one pattern to another.

In this exercise you will use a carioca pattern laterally, as well as anteriorly and posteriorly. This pattern requires more hip motion than most exercises, as well as greater neuromuscular coordination.

In this exercise you will travel in a carioca pattern, where the lead foot crosses alternately in front and behind. This pattern requires more hip motion than most exercises, as well as increased coordination levels.

This exercise builds on the Run/Jog patterns by adding various head drivers. The drivers are meant to change reactions through the kinetic chain, and mimic life like patterns during sport or activities of daily living.

In this exercise, you will run or jog; patterns include back pedaling and lateral running (trail leg only crosses over both in front and behind the lead leg.)

In this exercise, you will be run or jog; patterns include back pedaling and lateral running (only trail leg crossesin front.)

In this exercise, includes a shuffle combined with other patterns in multiple planes, incorporating various arm drivers.

During this Locomotion exercise, you will skip, using a variety of planar patterns.

In this exercise, you will travel laterally using a series of lunges.

In this exercise, walk forwards, bringing one heel to the butt, applying overpressure with the same side hand; if possible, reach the opposite arm up, creating a stretch from the ground up as well as in the quad of the bent leg. This exercise acts as a dynamic quad stretch, as well as a great balance exercise.

In this exercise, move forward hugging one knee to the chest as the standing leg/hip extends. Keep the chest open and shoulder blades anchored on the back. This is a great exercise for balance, as well as opening the hips.

In this Locomotion exercise, the athlete moves forward by walking the hands out into a push up position, and then walking the feet in towards the hands, with active dorsifelxion. This exercise is great for hamstring mobility, as well as stability of the core and shoulder complex.

This exercise builds on the Pivot Matrix by adding arm drivers to provide variability in the joint load in both the upper and lower body.

This exercise builds on the Lower Body Only Lunge Matrix by adding in arm drivers to change the load at the joints of the upper and lower body. The drivers in this particular exercise increase the load of the hips/butt muscles.

This exercise begins to add more intense loading and unloading of the joints. This exercise focuses on the drivers of the lower body, using lunges in all three planes of motion.

This exercise addresses hip mobility using hip drivers through all three planes of motion.

This exercise addresses hip mobility, incorporating the "World's Greatest" stretch with various tweaks in rear foot position.

This exercise targets proper motion in the thoracic spine in all three planes of motion.

This exercise targets proper motion in the hips in all three planes of motion.

This exercise targets proper motion in the foot/ankle in all three planes of motion.

Introduces Level 4 movements, which are movements that address the foot/ankle, hips, or thoracic spine but also include some sort of overload, such as dumbbells or a weight vest.

Introduces Level 2 movements, which have 2 points of external stability. This example demonstrates the less stable environment than the Level 1 exercise, showing how the majority of these exercises address proper motion in the foot/ankle, hips, and thoracic spine.

Introduces Level 1 movements, which have at least 3 points of external stability. This example emphasizes targeting proper motion in the hips.

This Locomotion exercise is very similar to the Lunge Matrix, however there is a flight phase in getting from one spot to another. This "leap" requires a greater amount of strength and stability to safely load and unload body weight in landing and take off in.

This exercise is very similar to the Lunge Matrix exercise, but in this case there is always a foot planted to provide a pivot. This exercise focuses on the ability to get "in" and "out" of a series of lunges. This ability is crucial in an athlete's ability to succesfully change direction.

This exercise addresses all three target areas, with an emphasis on the foot/ankle and hips. This exercise requires a significant amount of balance and proprioceptive awareness.

This exercise addresses the three target areas using different reach "tweaks" with the arms, utilizing a base stance.

This exercise addresses the three target areas using different "reach" tweaks with the arms, utilizing a spilt stance for the lower body.