Level 1: Core Re-Connect
Understand How Your Body Actually Works
Most of us have experienced the nagging, frustration of a chronically tight muscle that never stays released, an old injury that “is fine” but still has pain, or a movement pattern that feels stuck.
These functional ailments mark what we call the “Walking Wounded”. These are the people that fall in between the cracks of “I am an athlete or active person”, but “Something doesn't feel quite right” and it’s an epidemic. People in this category (usually late 30s and beyond) start to feel their body change, but don’t understand what it means to move better with less effort and no pain.
Many of us are stuck in our “Uncle Ricco” years (remember Napoleon Dynamite) when we felt younger, stronger and had less pain.
It’s easy to look back and feel stuck, trying to relive that certain training regime or diet that worked so well. Sometimes we don't realize that our nervous system and body are different from when we were younger or in a different season, therefore different needs are required. But what are those different needs?
Did you know that at the age of 40, our mechanoreceptors (which are part of our sensory system, which stimulate deep core activation) start to decrease? And that by the age of 70, they have decreased up to 50%?
This tells us 3 things:
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Our sensory system talks to our core
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We need to amp up sensory stimulation as we get older
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This is why we feel like we are “getting old
Along with sensory stimulation (such as texture, motor eye movements, etc), understanding what the core actually is, along with the important structures it directly and indirectly influences and connects with via fascia, we get a sense of the importance and power of proper core activation.
After understanding the core, introduction of our relationship to external forces such as ground and gravity are what we dive into, bringing basic physics and colorful analogies together for a practical application.
In Level 1, we will indulge in interactive anatomy to understand the intrinsic layers of the core as it relates from head to toe.
Understanding HOW you are put together for ideal, pain-free movement efficiently helps our clients gain a depth of understanding that they can't “unsee”, therefore they start to engage and use this commonly dormant neurological superpower. This is where we change the nervous system.
See Before and After Pics Below.
The Five Pillars of Human Movement (our foundation)
The framework used throughout this program to recalibrate the system and restore efficient movement:
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RELEASE — Clearing unwanted tension, restoring fascial glide, and dismantling long-held compensation patterns. Where and how to foam roll, does it actually work?
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ACTIVATE — Engaging the core and supporting the joints properly, from the inside out. Once you remove tension, you need to replace it with new, functional tension. Learn our progression of basic intrinsic activation that will be the foundation of every other variable you ever do.
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TIMING — Sequencing muscle and breath correctly before movement begins. Timing is the difference between peak performance and injury/overuse.
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DIRECTION OF FORCE — Working with ground, gravity and other external forces, rather than against it, so movement costs less and yields more. Learn where to direct the proper force of your body for ideal facial training, which means more movement efficiency and less pain.
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INTENSITY — Calibrating effort precisely: enough to produce change, not enough to cause breakdown. Learn how to access muscles you have trouble activating by adjusting intensity level… sometimes less is way more! Learn how to find your micro-barriers and what to do about them.
Level 2: Mobility & Lifting Mechanics
From Control to Motion
Level 1 builds the foundation: a deeper understanding and connection of your body, a core you can control, a sensory system that's clear, and a working understanding of the Five Pillars.
Level 2 is where that foundation gets tested.
By this point, the core is no longer a mystery — you can control it. The Five Pillars are no longer concepts you're learning; they're patterns you can apply, access and rely on.
This is where the work changes. Once control is established, stillness is no longer the test — motion is. Level 2 introduces the variables: mobility and basic lifting mechanics, layered onto the foundation you've built. The principles don't change. What changes is the demand placed on them — new ranges, new loads, new decisions your body has to make in real time. This is where we start to change tissue.
Mobility, Rebuilt on a Sensory Foundation
Most mobility work treats range of motion as a stretching problem. It isn't. Range you can't control is range your nervous system will eventually shut down to protect you — which is how "tight" muscles so often return no matter how much you stretch them.
This program builds mobility the way the body actually acquires it: through clear sensory input and active control across a joint's full range, not passive flexibility alone. The result is range of motion your body trusts enough to use…. PAIN FREE.
Basic Lifting Mechanics
Lifting is where Timing, Direction of Force, and Intensity — three of the Five Pillars — get applied under real load for the first time. You'll learn the mechanics behind foundational lifting patterns: how to brace, how to sequence force through the body, and how to load a joint with the freedom and control available to you.
This isn't a strength program in the conventional sense. It's the mechanical literacy that makes strength training safe and effective once you pursue it — the layer most lifting programs assume you already have.
What next?
By the end of Level 2, you'll move through real ranges of motion and real loads with the same control you built in stillness during Level 1. This is the level that prepares you for Advanced Group Training — not because you've done a certain number of sessions, but because your body can actually meet the demand that training will place on it.
See What Clients are Saying:
