Standing Spine CARs
Beginner
•
3m 41s
This lesson video breaks down Standing Spine CARs - a drill built to teach independent control of your spine through flexion, extension, and rotation. The main objective is spinal segmentation and awareness: moving the spine on purpose while minimizing compensation from the pelvis and hips. That means avoiding the common shortcuts - especially hip hinging and shifting through the pelvis to “fake” spinal range. Done slowly and with clean intent, Standing Spine CARs improve movement quality, posture control, and the spinal strength that supports training, daily life, and long-term resilience.
Up Next in Beginner
-
Seated Wrist CARs
This lesson video teaches Seated Wrist CARs - a focused drill to develop independent wrist control and clean rotation. The goal is to explore your maximum available range in wrist flexion, extension, ulnar deviation, and radial deviation while eliminating compensations, especially unwanted forear...
-
Seated Toe CARs
This lesson video teaches Seated Toe CARs - a simple but surprisingly challenging drill to help you move your toes independently and build a stronger brain-to-toe connection. The focus is coordination: learning to separate toe movement, reduce “all-toes-at-once” compensation, and develop control ...
-
90/90 Hip Hurdles
Develop fluid, active hip rotation control with the 90/90 hip hurdle drill - a continuous, smooth movement that challenges the hip to transition seamlessly between internal and external rotation while hovering off the floor, building genuine rotational capacity from end range to end range.
Seate...
