THE WHAT:
A supported contract/relax context for "releasing" available range in the hip-flexor-complex (i.e. maximally "opening" the hip). It's primary use-value is as a preparatory tool to establish what the nervous system will "allow" at that time, from which point more potent tools (namely tho...

THE WHAT:
Fundamental static stretches affecting the "hip-flexors" & quadriceps complex. Whist incomplete in themselves for developing sustainable and USABLE ranges in the long-term, their convenience allows them to be more easily cultivated into an habitual daily practice, one of the most powerf...

THE WHAT & WHY:
A no-fuss dropset which will both test and develop your "split-surfing" skills, as well as physiological experience & adaptation as a result of the time spent there. Whilst not strictly a ‘dropset’ in the sense of "dropping" down through weight, time, or progressions, it is in the...

THE WHAT & HOW:
In the process of developing lower-body, 'large-frame' mobility forms (e.g. 'splits' & 'pancake'), we bring attention to the necessity of also "accustoming" to those ranges.

During more "potent" contexts of practice, such as loaded stretching and extended, bodyweight isometrics, ...

THE WHAT:
The 'Cossack squat' is a fundamental mobility tool for developing range in leg abduction. Further, it is an introduction to exploring the 'low-gait' position which brings us toward the mid-level, and ultimately into the floor once fully developed. Endlessly giving, easily adjusted & int...

THE WHAT & HOW:
A progressive leg-abductor and hamstring range-development context. Performed from standing, it is also accessible for those who cannot effectively utilise floor-seated, or even elevated, contexts for similar range-development (i.e. 'Pancake' forms).

Further to contributing to de...

THE WHAT:
Fundamental isometric forms for strengthening leg-abduction ranges, namely in frontal-plane ('horse-stance' and 'middle-split') and sagittal-plane ('front-splits'). For some, consistent practice of these forms with only phasic adjustments to variables alone can be enough to achieve a fu...

THE WHAT & HOW:
A developmental sequence (increasing 'counts') to accustom & condition to the ranges of bipedally abducted 'low-gait', the world between standing, and floor-entrance.

As a range commonly avoided simply because of its discomfort, making it more familiar (i.e. patterning, developin...

THE WHAT:
Various contexts for developing your range in the 'pancake' position, when restriction in range requires you to use elevation. For optimal loading (whether just with bodyweight or an external load) in the ‘Pancake’ form, the shoulders must ideally be able to be positioned FORWARD of the...

THE WHAT & WHY:
The ‘pancake’ form is an expression of a combination between ranges of leg-abduction, front-folding, and external hip rotation. Essentially, development of the ‘pancake’ increases the ability to forward-FOLD the body in a straddle position, bringing the upper-body closer toward th...

THE WHAT:
The 'straddle-up' is a very accessible mobility development context which continues to give and give through to the long term. Along with fundamental contexts such as ‘Top-loaded pancake’ and ‘Middle-splits hold’, they represent staples both with and through which straddle/front-folding...

THE WHAT & WHY:
A ‘horse-stance’ variation in which the feet are actively EXTERNALLY rotated (i.e. pointing outward, away from the body), and with it a concentrated effort for ER to maintain the knees in alignment with hips.

This effort directs load away from the glutes and hamstrings (where is ...