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Total Body Program

  • Getting StartedText
  • Intro AssessmentText
  • About the TeamText
  • Frequently Asked QuestionsText
  • Join the MUver community!Text
  • Equipment and Program Materials You Will NeedText
    • IntroText
    • Learning to Tilt your Pelvis Lying Pelvic TiltsVideo
    • Lying Lateral and Circular Pelvic TiltsVideo
    • Pelvic Tilt Anatomy Video and Optional TextText
    • Learning to Breathe into your Diaphragm and ChestVideo
    • Struggling to Breathe Backward and to the SidesVideo
    • Breathing Anatomy Video and Optional TextText
    • Learning to Control your Shoulder Blade Scapular Rotations and RetractionsVideo
    • Common Mistakes with the Scapular RotationsVideo
    • Scapular DepressionsVideo
    • Common Scapular Depression MistakesVideo
    • Shoulder Blade Anatomy Video and Optional TextText
    • Hip Flexor Stretches (Static and On-The-Go)Text
    • Quadratus Lumborum QL Stretch and Self MassageVideo
    • The Press up for People with Disc Injuries and Flattening Lumbar SpinesText
    • Spine and Disc AnatomyText
    • Is Stretching Good or Bad (Optional Text)Text
    • The WorkoutsText
    • How do the workouts in this program work (Optional Text)Text
      • IntroText
      • Learning the Bottle Rock Hip HingeVideo
      • Common Bottle Rock MistakesVideo
      • Hip Hinge Anatomy Video and Optional TextText
      • Learning How to Engage the Glutes Glute PopsVideo
      • Standing and Seated Glute PopsVideo
      • Glute Anatomy Video and Optional TextText
      • Learning How to Use Your Feet Foot GripVideo
      • Foot, Hip Strength, and BalanceVideo
      • Mobilizing Your Feet and AnklesVideo
      • Foot Anatomy Video and Optional TextText
      • Hip and Shoulder Stretches (Piriformis-Glute and Pec Minor Stretch and Massage)Text
      • The WorkoutsText
        • IntroText
        • Table Top Pelvic TiltsVideo
        • Lateral and Circular Table Top TiltsVideo
        • Tilting Optional TextText
        • Learning to Thoracic TiltVideo
        • Learning How to 'Brace' the CoreVideo
        • Bracing while Seated and StandingVideo
        • Bracing Anatomy Video, FAQ's, and Optional TextText
        • Bonus -- Bracing for People with Excessive Anterior Tilt Sway BackVideo
        • How to REALLY PlankVideo
        • Modifying the Plank Drop Your Ego!!!Video
        • Planking Optional TextText
        • Learning the Glute BridgeVideo
        • Modifying the Glute BridgeVideo
        • Glute Bridge Optional TextText
        • 'Bridging the Gap' with the Clam ShellText
        • Sitting in the Squat Position (Improving Ankle, Hip, and Back Mobility)Text
        • Calf-Ankle Stretches and MassagesText
        • The WorkoutsText
        • Full Body Workouts (Incorporates Movements from Previous Modules)Text
          • IntroText
          • The Groin Rock Hip Mobility and Hip HingingVideo
          • Groin Rock Modifications and MistakesVideo
          • Hip Anatomy Video and Optional TextText
          • Optional Making the Groin Rock more ChallengingVideo
          • Banded Scapular RowVideo
          • Banded Scapular Row Mistakes and ModificationsVideo
          • Rotator Cuff Anatomy Video and Optional TextText
          • Toe Planks Foot and Arch StrengthVideo
          • Toe Plank Optional TextText
          • Banded March Hip Flexor StrengthVideo
          • Banded March Optional TextText
          • Active Thoracic Rotations Mid Back and Rib MobilizationVideo
          • Thoracic Rotation Optional TextText
          • Pec Massage-StretchText
          • Workout IntroText
          • The WorkoutsText
          • Full Body WorkoutsText
          • Checking in again!Text
            • IntroText
            • Standing Pelvic Tilts Pelvic Tilt Sequence during a Hip Hinge and SquatVideo
            • Standing Lateral and Circular TiltsVideo
            • Kneeling Pelvic Tilts Optional VideoVideo
            • Kneeling & Standing Tilts (Optional Text)Text
            • Leg Drops Abdominal, Hip Flexor, and Core StrengtheningVideo
            • Roll Ups Abdominal and Neck StrengtheningVideo
            • Are your hips clicking during the leg drops Optional VideoVideo
            • Leg Drops & Roll-Ups (Optional Text)Text
            • Single Leg Glute BridgeVideo
            • Single Leg Glute Bridge Cues (Optional Text)Text
            • Banded Walks Glute StrengthVideo
            • Glute, Piriformis, & TFL MassagesText
            • Optional How Do I WalkVideo
            • Workout IntroText
            • The WorkoutsText
            • Full Body WorkoutsText
              • IntroText
              • Intro to the RDL Standing Hip HingeVideo
              • The RDL (Optional Text)Text
              • The 'W' Mid Back, Shoulder, and Rotator Cuff StrengtheningVideo
              • W's (Optional Text)Text
              • The Balance Matrix Strengthen the Feet, Knees, and Hips with Fun Balance GamesVideo
              • The Balance Matrix (Optional Text)Text
              • Hamstring Planks Strengthening the HamstringsVideo
              • Hamstring Curls Strengthening the HamstringsVideo
              • Strengthening Your Hamstrings (Optional Text)Text
              • Massaging the Traps and Levator Scapulae and Foam Rolling the Upper BackText
              • Workout IntroText
              • The WorkoutsText
              • Full Body WorkoutsText
                • IntroText
                • The Bird Dog A Not So Simple ExerciseVideo
                • The Bird Dog (Optional Text)Text
                • Leg drop Roll Up Abdominal and Core StrengthVideo
                • The Leg Drop Roll-Up (Optional Text)Text
                • Single Leg Step Down Hip, Glute, Quad, and Balance StrengtheningVideo
                • The Single Leg Step Down (Optional Text)Text
                • The Bretzle Stretch (A Full-Body Stretch)Text
                • Workout IntroText
                • The WorkoutsText
                • Full Body WorkoutsText
                  • Workout IntroText
                  • Weighted RDL Hip HingeVideo
                  • Perfecting The RDL (Optional Text)Text
                  • The Scapular Pushup Strengthening the Serratus, Rhomboids, Pecs, Lats, etcVideo
                  • Scapular Push-Up (Optional Text)Text
                  • Scapular Side Raise Strengthening the Mid Back and ShoulderVideo
                  • Scapular Side Raise (Optional Text)Text
                  • Single Leg RDL Hinging with One LegVideo
                  • Single Leg RDL (Optional Text)Text
                  • Workout IntroText
                  • The WorkoutsText
                  • Full Body WorkoutsText
                  • Are You Ready For Phase 2Text
                  • How do you feel!Text
                    • Introduction to Total Body Phase 2Video
                    • Total Body Phase 2 Program LayoutText
                    • Total Body Phase 2 Equipment You Will NeedText
                    • Total Body Phase 2 Pacing, Progression & TimelineText
                      • IntroText
                      • The Split Squat LungeVideo
                      • Forward, Reverse, and Walking LungesVideo
                      • Optional Text for the The Split SquatText
                      • Single Arm Banded Fly Banded Scapular Side RaiseVideo
                      • Hollow Tuck Hold RockVideo
                      • Optional Text for the Hollow Tuck Hold-RockText
                      • Adductor SqueezeVideo
                      • 90 90 Hip RotationVideo
                      • Hip Flexor Stretch with ActivationVideo
                      • Workout IntroText
                      • WorkoutsText
                      • All-Inclusive WorkoutsText
                        • IntroText
                        • The SquatVideo
                        • Squat Full DemonstrationVideo
                        • Squat WidthVideo
                        • Squat Ankle Mobility CorrectionVideo
                        • Squat Groin MobilityVideo
                        • Keeping a Neutral Spine in a SquatVideo
                        • Banded Squat to Reduce Knee CollapseVideo
                        • Tibial Rotation During a Squat to Reduce Hip, Knee, Ankle, and Foot painVideo
                        • Breathing During a SquatVideo
                        • Modifying Squat DepthVideo
                        • Goblet SquatsVideo
                        • Optional Text for SquattingText
                        • Mobilizing the Ankle and Calf StretchesVideo
                        • Side Lying Stanky Leg Hip Internal Rotation StrengthVideo
                        • Slow Bear Crawls Core StrengthVideo
                        • The WorkoutsText
                        • All Inclusive WorkoutsText
                          • IntroText
                          • The Deadlift with a Kettlebell, Dumbbell, or WHATEVER!Video
                          • Deadlift with BarbellVideo
                          • Optional Text for the DeadliftText
                          • Banded BicyclesVideo
                          • Banded Hamstring Stretch ActivationVideo
                          • Spinal Flexion ExtensionVideo
                          • The WorkoutsText
                          • All Inclusive WorkoutsText
                            • IntroText
                            • InchwormsVideo
                            • SpidermansVideo
                            • PassthroughsVideo
                            • Optional Text for Inchworms, Spidermans & Pass-ThroughsText
                            • Side LungesVideo
                            • Optional Text for the Side LungeText
                            • Step UpsVideo
                            • Optional Text the Step-UpText
                            • Palloff Press with Anti RotationVideo
                            • Push upsVideo
                            • Optional Text for Push-UpText
                            • The WorkoutsText
                            • All Inclusive WorkoutsText
                              • IntroText
                              • Spinal FlowVideo
                              • Tempo SquatsVideo
                              • Optional Text for Tempo SquatsText
                              • Side PlanksVideo
                              • Bent RowsVideo
                              • Arch Hold Rock SupermanVideo
                              • Optional Text for Arch Hold-RockText
                              • BurpeesVideo
                              • Optional Text for The BurpeeText
                              • Scapular Pull UpsVideo
                              • The WorkoutsText
                              • All Inclusive WorkoutsText
                                • IntroText
                                • Sumo DeadliftsVideo
                                • Optional Text for the Sumo DeadliftText
                                • Squatting with Thoracic RotationVideo
                                • Squat W'sVideo
                                • Overhead PressVideo
                                • Overhead Press with BarbellVideo
                                • Optional Text for the Overhead PressText
                                • Box JumpsVideo
                                • Optional Text for Box JumpsText
                                • The WorkoutsText
                                • All Inclusive WorkoutsText
                                  • IntroText
                                  • Bulgarian Split SquatsVideo
                                  • Optional Text for Bulgarian Split SquatsText
                                  • V HoldVideo
                                  • Box SquatsVideo
                                  • Optional Text for the Box SquatText
                                  • Ring Rows and Single Arm RowsVideo
                                  • Optional Text for the Ring Or TRX RowText
                                  • Scorpion TwistVideo
                                  • The WorkoutsText
                                  • All Inclusive WorkoutsText
                                    • IntroText
                                    • Front SquatsVideo
                                    • Pull UpsVideo
                                    • Optional Text for the Pull-UpsText
                                    • Side Plank RotationVideo
                                    • Single Leg JumpsVideo
                                    • ThrustersVideo
                                    • Optional Text for ThrustersText
                                    • The WorkoutsText
                                    • All Inclusive WorkoutsText
                                      • Sharp Lower Back SIJ Self ReleaseVideo
                                      • Self Adjustment for the Pelvis Pubic SymphysisVideo
                                      • Lower Back Extension for Disc and 'Flat Backs'Video
                                      • Butt Walks to Strengthen the QL's and HipsVideo
                                      • Single Arm Carries Great for shoulder and Oblique QL strengtheningVideo
                                      • Strengthen Your Core with the Suitcase Carry Oblique and QL strengthVideo
                                      • Pelvic Twists Leveling your PelvisVideo
                                        • Strengthening the Movements of the NeckVideo
                                        • Neck Pain Improving Neck CurvatureVideo
                                        • Neck Curvature VariationsVideo
                                        • Suboccipital Massage Base of the SkullVideo
                                        • Scalene Massage Side of the neckVideo
                                          • Shoulder Impingement MassagesVideo
                                          • Strengthening The Rotator CuffVideo
                                          • Screwdriver Shoulder Wrist Forearm StrengthVideo
                                          • Single Arm CarriesVideo
                                          • Subscapularis Massage Rotator CuffVideo
                                          • Infraspinatus and Teres Minor Massage Rotator CuffVideo
                                            • The Popliteus Massage Back of the KneeVideo
                                            • Knee Gapping Stretching the QuadVideo
                                            • Knee DecompressionVideo
                                              • Elbow Pain EducationVideo
                                              • Elbow PushupsVideo
                                              • Tennis and Golfer's Elbow MassageVideo
                                              • Bicep and Tricep MassageVideo
                                                • Tibial RotationsVideo
                                                • Calf and Achilles StrengtheningVideo
                                                • Ankle Circles Strengthening all Sides of the Lower LegVideo
                                                • Everything Below the Knee StrengtheningVideo
                                                • Calf MassageVideo
                                                  • What footwear should I be wearingVideo
                                                    • Wrist Curls and StrengtheningVideo
                                                    • Single Arm CarriesVideo
                                                    • Screwdriver for Shoulder Wrist Forearm StrengtheningVideo
                                                      • Shinbox and 90/90 Hip MobilityVideo
                                                      • Hip Flexor Psoas ReleaseVideo
                                                      • Side Plank Adductor StrengtheningVideo
                                                      • Jane Fonda Inner Thigh Adductor StrengtheningVideo
                                                      • Groin Smash TechniquesVideo
                                                      • More Clam Shell VariationsVideo
                                                      • Wall Slides for Hip StrengthVideo
                                                        • Rib Release Self ManipulationVideo
                                                        • Thread the Needle Thoracic RotationVideo
                                                        • Side Lying Active Thoracic RotationVideo
                                                          • Intro to the Pelvic FloorVideo
                                                          • What does the pelvic floor doVideo
                                                          • A little more informationVideo
                                                          • Do you need to worry about your pelvic floor?Video
                                                            • Step One is to relax the Pelvic FloorVideo
                                                            • How to KegelVideo
                                                            • Prep for StrengtheningVideo
                                                            • Strengthening ExercisesVideo
                                                              • Heel Wall SlidesVideo
                                                              • Inner Groin StretchVideo
                                                              • Pelvic ListingVideo
                                                              • Pooping!Video
                                                                • What is Diastasis RectiVideo
                                                                • How to check for Diastasis RectiVideo
                                                                • What contributes to Diastasis RectiVideo
                                                                • What to do if you bulgeVideo
                                                                • One Sided Rib FlareVideo
                                                                • Diastasis Recti TakeawayVideo