Library

40min
2
3

Primal Flow & Body Conditioning

40min
2
2

Spinal Stability

40min
2
4

Active hip work

40min
2
4

KOT (knees over toes)

40min
2
4

Body Conditioning

45min
2
5

Intense primal

40min
2
3

Spinal Stability

45min
2
3

Mid Split and Pancake

45min
2
4

Core and Compression

45min
2
4

Split Squat Sequence

45min
3
3

Full Primal Flow

40min
2
4

Primal Back Bends

40min
1
3

Spinal Stabilisation

40min
1
3

Pancake and active mid split

40min
1
3

Mat base primal flow

40min
1
2

Handstand Intro

40min
1
5

Primal body conditioning

40min
1
3

Mid split sequence

40min
1
3

KOT squat sequence (knees over toes)

45min
1
1

Mat base primal with active hip opening

40min
1
3

Unlock your spine

40min
1
3

The favourite five

40min
1
3

Body Conditioning

40min
1
3

Primal mash up

40min
1
2

Split Squat Sequence

40min
1
2

Deep hip work

40min
1
3

Core strengthening

40min
1
2

Active hip release

40min
1
1

Adductor stimulation

40min
1
2

Glute Stability

40min
1
1

Vinyasa flow

40min
1
2

Dynamic vinyasa flow

40min
1
2

Pancake conditioning

40min
1
2

Primal Live Mash Up

40min
1
3

Cossack Sequence

The opening of the addcutors through the kossak sequence and some full body and tuck handstand entrances

40min
1
4

Handstand entrances

A 40 minute full flow mat based primal workout with handstand entrances to full nbody and tuck

40min
1
2

Primal live Intro

A 40 minute session introducing mat based primal flow

40min
1
3

Primal live Tulum

A 40 minute mat based primal flow session working on compression for active mobiolity

40min
1
3

Primal Live mash up Tulum

A 40 minute mat based primal flow and mobility mash up session

40min
1
4

Primal full flow Tulum

A 40 minute full flow mat based primal workout

40min
1
4

Primal Spine Tulum

A 40 minute mat based primal flow workout live from Tulum mexico working on deepening your back bends

40min
1
3

Primal flow Tulum

A 40 minute mat based primal flow workout live from Tulum mexico

40min
1
4

Active spilts

A 40 minute session in can balu working on active mid split and compression work for a deeper pancake stretch

40min
1
2

Primal flow in Can Balu

A 40 minute session of mat based primal flow at my home Can Balu

40min
1
4

Kossak Sequence

A 40 minute session of mat based primal flow and the kosak sequence for deepening the opeing of mid split and pancake strecth

40min
Intermediate
4

Active front split

A 40 minute session of mat based primal flow with active front split work finishing with core strenghtening

40min
Intermediate
2

Unlocking your spine

A 40 minute session of mat based primal flow and the unlocking of your spine

40min
Intermediate
4

Compression work

A 40 minute session with intense compression work for active flexibility for split work

40min
Intermediate
4

Shoulder stability

A 40 minute session of mat based primal flow and shoulder stability using isometrics

40min
Beginner
2

Unlock your hips

A 40 minute session to unlock your hips using hip stabilisation

40min
Intermediate
3

Hip Opener

A 40 minute session of mat based primal flow with the favourite core sequence and hip openers

40min
Intermediate
3

Back bend progressions

A 40 minute session of mat based primal flow and progressive back bends slowly working into easy spinal extensions

40min
Intermediate
4

Simple scissor handstand entrances

A 40 minute session of mat based primal flow working into simple handstand entrances

40min
Intermediate
4

Mobility mash up

A 40 minute session of mat based primal movement and a mbility mash up working through the entire body

40min
Intermediate
4

Unlock your hips

A 40 minute session of mat based primal flow and a progressive sequence to unlock your hips deepening your mid split and pancake stretch

40min
Intermediate
4

Font splits and back bends

A 40 minute session on opening front split through active leg work and back bends

40min
Intermediate
2

Spinal stabilisation

A 40 minute session of mat based primal flow and exercises in spinal stability

40min
Intermediate
4

Core compression

 A 40 minute session of mat based primal flow and compression techniques to strengthen your core

40min
Intermediate
2

Pancake sequence

A 40 minute session of mat based primal flow and the use of various techniques to open the mid split and pancake

40min
Intermediate
3

Primal Spine

A 40 minute session using some spinal stablisation techniques to open the upper thoracic

40min
Intermediate
2

Spinal and Shoulder Opening

A 40 minute session on the unblocking of basic back bends with some gentle shoulder dislocates.

No Time No Space

10min
1
2

Split Squat

The Split Squat is the classic knees over toes lung sequence which is amazing for ankle, knee and hip rehab

10min
1
3

Core Compression

Core compression helps us to achieve a greater active range of motion

10min
1
3

Toe Tap Progressions

One of the hardest high bar moves, the toe tap, if done properly with zero swinging from the legs is an amazing drill for active spinal flexion, core compression, balancing out the Kinetic chain and strengthens the quads and flexors. An amazing all round exercise to conquer

10min
1
2

Understanding the PPT ( Posterior Pelvic Tilt)

The PPT (Posterior Pelvic Tilt) is one of the biggest postural issues we have in modern days leading to poor spinal health. This session gives us some tools to correct the lower back from hanging and strengthen and understand the action for potential Handstands

10min
1
2

Wrist rehabilitation

Here the main focus is on rehabbing the wrists through strengthening the lower forearm and carpel relief for those who have tight wrists, Carol compression or are embarking on a handstand practice

10min
1
3

Shoulder conditioning

This session focuses on strengthening the shoulder girdle through actively working the joint through shoulder shrugs and hollow body holds. The Serratus Anterior the main shoulder stabiliser is stimulated through protraction.

10min
1
1

Shoulder Rehabilitation

This session focuses on shoulder rehabilitation by working through all the actions of the shoulder joint leaving the shoulder with that buttery feeling

10min
1
4

Shoulder stabiliser

A 10 minute shoulder sequence using protraction and retraction for a solid shoulder

10min
1
2

Morning Mobility

A 10 minute session with a gentle morning flow to wake up the body

10min
1
4

Mobility mash up

A 10 minute mobility mash up for anytime of the day

10min
1
5

Dynamic morning flow

A 10 minute dynamic mobility session for a vigourous waking up

10min
1
4

Deep core

A 10 minute intensive deep core session

10min
1
4

Core Burn

A 10 minute core burn working through the favourite 5

10min
1
3

Active Frog sequence

A 10 minute session working through the frog sequence to tone and open the hips

10min
1
4

Kossak sequence

A 10 minute hip opener using the intensive kossak sequence

10min
1
4

Obliques and Core

A 10 minute hit session for a wash board belly and obliques

10min
1
2

Pike Pulls to L sit

A 10 minute advanced strength workout using active compression and shoulder elevation with L sits to finish

10min
1
5

Shoulder Opener

A 10 minute shoulder opener using gentle dislocates of the shouklder with a long stick

10min
1
5

Tuck Handstand explained

A 10 minutye session explaining simple and effective drills to enter into tuck handstand

10min
1
2

Glute stability

A 10 minute session working on stabilising the glutes

10min
1
4

Mat base Primal

A 10 minute mat based full flow primal workout

10min
1
2

Spinal Stability

A 10 minute spinal stabiliser session to ease the spine into back bends

10min
1
3

Lunge sequence

A 10 minute lunge sequence of leg strenghtening for quads and flexors

More Time More Space

15min
1
3

Pistol squat progressions

20min
1
2

Unlock your spine level II

25min
1
1

Unlock your Mid-Split

In this session we begin to unlock the inner thighs by activating the adductors, hamstrings and hips through strengthening the inner thighs and active opening to the glutes, so the beginning of the pancake / straddle stretch can be achieved