unlocking

MYOFASCIAL
PADLOCKS
Decode the Science of Pain-Free Power

Scott Sonnon
Tactical Fitness Advisor to:
US Department of Justice
US Department of Defense
US Department of Homeland Security

Scott Sonnonʼs Proven Mobility Solution to Restricted Tissues and Tension

Featuring Summer Huntington, RMAX Head Coach and Creator of Clubbell Yoga and Primal 12
 TACFIT® Tactical Fitness Systems

Unlocking Myofascial Padlocks

Scott Sonnon, Chief Operations Officer

Copyright 2014 by RMAX International
All rights reserved.
No part of this book may be used or reproduced in any manner whatsoever without written permission except in the
case of brief quotations embodied in critical articles and reviews.
For information address:
RMAX International
P.O. Box 501388
Atlanta, GA 31150
Website: WWW.RMAXINTERNATIONAL.COM
Email comments and questions to: [email protected]
TACFIT® is a registered trademark of Sconik International LLC.
DISCLAIMER:

The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical
conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including
(but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises
described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a
physician before starting TACFIT® or any other exercise programs.

LEGAL STATEMENT:

When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this
kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following
instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants,
volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for
injuries, maintenance, and/or supervision.

ATTENTION:

Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the  
process introduced by, or within any material. RMAX International and its officers and employees accept no responsibility for any injuries, or
damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other
exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your
doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could
result in injury.

IMPORTANT:

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to
ensure proper and safe use.
 3

T A B L E O F C O N T E N T S
About the Author 4 Loaded Tripod Hip Lift 27

Debunking Stretching Myths 5 Long Leg Knee Hug 28

Flexibility vs. Elasticity 6 Lying Double Knee Tuck 29

The Stretch Reflex 7 Modified Up Dog 30

Health Risks of Static Stretching 8 Mountain Climber Foot Flexed 31

Plasticity Changes 9 Rotating Mountain Climber 32

You Adapt to What You Donʼt Move 10 Elevated Mountain Climber 33

Active Butterfly 11 Plank Outer Lunge 34

Air Switches 12 Prone Shoulder Twist 35

Assisted Squat 13 Seal 36

Bear Squat 14 Shallow Down Dog 37

Bear Squat to Flat Foot Squat 15 Shinbox Knee Hug 38

Bulldog 16 Shinbox Switch 39

Camel Hip Extension 17 Shinbox Pigeon 40

Cat Cow 18 Shoulder Bridge Lowers 41

Elbow Hypotenuse Floor Triangle 19 Spinal Rock Plow Partner Assist 42

Elbow Pushup Twisted 20 Spinal Rock Plow Assisted 43

Hip Drive Twisting Tripod 21 Swinging Tripod 44

Hollow Body Core Plow 22 Table Lift 45

Inside Lunge 23 Three Leg Dog Kick 46

Knee Lunge Outside 24 Twisting Tripod 47

Kneeling Arm Thread 25 Vertical Tripod 48

Leg Swoop Hip Grounded 26 Windshield Wiper 49

 4

A B O U T T H E A U T H O R
Master of Sport
SCOTT SONNON
Chief Operations Officer
RMAX International Find Scott on Facebook or Twitter
WORLD NATIO NAL
CHAMPION COACH

Scott was “Born to Lose, but Trained to Win.” Against all odds, Scott became
a champion, and has shared the discoveries he made along the way.

Scott Sonnon is most known for being a martial

arts champion in Sambo Wrestling, Sport Jiujitsu,
Submission Grappling, Amateur Mixed Martial Arts,
and Sanshou Kickboxing. Sonnon capitalized upon
advances in applied biomechanics, stress
physiology, exercise endocrinology and coaching
psychology to become a multiple-time USA
National Team Coach.

Sonnon trained for six years with the former USSR

Ministry of Internal Affairs (MVD) and Special
Operations Unit (Spetsnaz) Physical Conditioning
and Performance Enhancement Specialists at the
RETAL (Physical Skill Consultant Scientific &
Practical Training) Center, and became the first
American to be licensed by the Russian
government in these studies. He is also one of a
handful of individuals outside the former USSR to
earn the coveted “Master of Sport” —the highest
athletic distinction recognized in the former Soviet
Union.

Scott strove to these athletic accomplishments due

to his severe learning disabilities - dyslexia,
dysgraphia and dyscalculia; using martial arts,
fitness and yoga as a means of educational
therapy, which ultimately led him to become a
keynote speaker for prestigious institutes such as
TEDx and Mensa.

Sonnon’s peak performance enhancement

methods are on the scientific cutting-edge teaching
how to use exercise not merely for increased
physical capacity, but as a means of injury-
prevention, illness-prevention and longevity; as the
world’s number one killer is not guns, knives or
bombs, but stress-related disease.

He consults for the United Stated Department of

Defense, United Stated Department of Justice and
the United States Department of Homeland
Security.
 5

Soviet scientist and physician Alexander Bogomoletz wisely said: “Man is as old as his connective tissues.” If you
rely on tissue elasticity for flexibility, you’ll lose it. You must master the regulation of selective tension in order to
gain dynamic strength. Tendons do not need to be maximally stretched to be torn. Tears result from a special
combination of sudden stretch and muscular contraction.

Everyone has slipped on ice at some point in his or her life. When you slip on ice your body is thrown off-balance. It
reflexively attempts to restabilize the breach of stance integrity. The tissue that you stretch when you slip, say the
hamstring or the groin, will contract to the original position. Voilà … Tear! It’s caused by a stretch from one side and
a simultaneous contraction on the other. This involuntary event is called the “stretch reflex”: a muscle that is
stretched by an external force too far or too fast will contract to oppose the stretch. 

Before beginning dynamic strengthening exercises in Circular Strength Training (CST) to develop plasticity, you
must first learn to regulate muscular tension (in CST parlance: “Selective Tension”). This is not as difficult as it
sounds, but it requires a paradigm shift away from conventional methods. 

Someone once asked me the following: “CST seems so fluid and supple. Since I am older and not as flexible, I fear
that I will not be able to train in your system. Are there exercises to improve my flexibility so that I can begin to
train?” Others have said, “I am highly involved in my sport and am concerned about my performance levels. I fear a
lack of connective tissue strength. What can I do?” 

(Circular Strength Training® comprises multi-joint, multi-planar movements which develop rotary and angular/
diagonal strength to assist the prime movers. Athletes with this holistic strength develop motor recruitment patterns
that are both strong and functional. Without this complete movement paradigm, performance suffers greatly and
injury likelihood significantly increases.) [to be added with the text in a separate column]

Debunking the Stretching Myths 

The answer is not simple due to the nature of the question. In CST, stretching is not considered a particularly high
premium health practice. Stretching has been a buzzword for the past twenty or so years, but rarely has anyone been
given the opportunity to question whether increasing flexibility is a virtue for health and longevity. 

We have seen a significant deterioration in connective tissue strength and pervasive injuries in every sport and at
every age level due to the dangerous stretching practices of the conventional fitness industry. There are important
myths to debunk. Some of these myths are as follows: 

1. Flexibility is the primary characteristic of health and sportive/combative performance. The more flexible you are
the better. 

2. Flexibility is a form of injury prevention. 

3. Injury results from insufficient warm-up to increase flexibility. 

4. Injury happens when tissue is stretched maximally. 

5. Static stretching is safe and productive. Dynamic Stretching (mobility training and ballistic motion) is unsafe and
unproductive. 

6. Daily stretching is mandatory for flexibility maintenance. 

7. Flexibility requires many years and is the first characteristic to be lost. 

8. (The most terrible) Flexibility is gained through elongating the tissues (deformation). 
 6

Flexibility vs. Elasticity 

Let’s first differentiate between the concepts of flexibility and elasticity. Flexibility is a measurable
range of motion in one specific direction. To increase the flexibility of a tissue you must apply a force
pulling the tissue in an isolated range of motion until the stress causes a permanent deformation of
that tissue, where it will not return to its original state. 

Over the years we cause micro trauma to our tissue from activity. The tissue heals, but only after scar
tissue has formed. In healing, the scar tissues mends the wound together by pulling and shortening
the tissue. 

Many people, in the conventional understanding of physical culture, have made the assumption that
stretching after activity can prevent the muscle from healing at a shorter length. However, should the
stretching manage to prevent shortening (which is debatable), the connective tissues stiffen. Tendons
and ligaments are composed of collagen (lending tensile strength) and elastin (lending elasticity,
obviously). As we age our tissues undergo an irreversible process of decreasing elastin and increasing
collagen. 

Elasticity is a material’s ability to return to its original state following deformation after removal of
the deforming load. To increase the elasticity of a tissue you must apply a load to the tissue in a range
of motion and remove that load after the initial stiffness ceases (discomfort, not pain), but before the
tissue is permanently deformed, so that the tissue returns to its original state. This stress increases the
capacity for storage of elastic energy. 

Stored Elastic Energy and Viscosity 

The ability to generate Stored Elastic Energy (SEE) is proportionate to the tensile strength of the
tissue. Tensile Strength is the maximum stress that a material can withstand before it breaks. Ductility
(how malleable a substance is) decreases as it reaches its tensile strength failure, and conversely the
amount of SEE increases as it reaches its tensile strength failure. 

This is the concept of Viscosity: the property of an object that demonstrates that a body at rest tends
to stay at rest unless acted upon by an outside force. Many tissues of the human body exhibit
constricting, congealing, and thickening characteristics when not exposed to outside forces. The
Viscosity of a tissue is its resistance to a force. The greater the viscosity, the greater the force and
time required to cause deformation. 

To understand this, pull a rubber band in two opposite directions. The more that you pull, the harder it
is to pull. For example, if you pull the rubber band one inch, it gains (say) 5 units of SEE. If you pull
one more inch, it produces 10 additional units of SEE (15 total). If you pull one final inch, it results in
20 more units of SEE (35 total). The increase is exponential. The farther that you pull the rubber
band, the further it will fly when one side is released. 
 7

The Stretch Reflex 

Tissues adapt to both the intensity and the duration of a stress placed upon them. If the tensile
strength of the rubber band is 50 units and you pull the rubber band one final inch (which should
produce 40 more units of SEE for a total of 75), the tensile strength of the rubber band has been
exceeded. Failure results and it snaps in two. Ultra high degrees of flexibility outside of the natural
range of motion of a joint make ’snapping’ much more likely. ‘Stretching Gurus’ have used this
knowledge to make a leap in logic that says, “injuries occur when a muscle is stretched beyond its
limit. So prevent injuries by elongating the muscles of the connective tissues.” 

This assumption is a physiological falsehood. Tears do not happen because tissues have been
maximally stretched (as the stretching pundits would have you believe), but because of the special
combination of sudden stretch and contraction called the “stretch reflex”. The stretch reflex happens
when tissue that is stretched by an external force too far or too fast contracts to oppose the stretch.
When a stretch from one side happens simultaneous with a contraction on the other - you have a tear. 

We have seen this very frequently in the dance and fitness industries, and in the recent craze
involving the pollution of yoga (where hatha yoga is erroneously associated with static stretching). 

Viscoelasticity: Flexibility is Speed Specific 

Another erroneous belief states that, if you maintain a certain pull length on the rubber band for an
extended time (say at 35 units), the rubber band will begin to deform permanently and as a result lose
SEE as it loses its degree of elasticity. This region of training is known as Viscoelasticity, having a
combination of viscosity and elasticity. Viscoelastic materials have time-dependent mechanical
properties, being sensitive to the duration of the force application. Such materials will continue to
deform over a finite length of time even if the load remains constant, until a state of equilibrium is
reached (also known as “creep effect”). 

High temperatures increase the rate of creep and low temperatures decrease it. For the most effective
use of this property the material to be deformed should be warmed, and then have a sufficient load
applied over a long period of time. Different tissues respond differently to various rates of loading.
When loaded rapidly they exhibit greater resistance to deformation than if they are loaded slowly. 

This is why dynamic flexibility cannot be gained through static stretches. Flexibility is speed specific.
The “stretch reflex” engages whenever a muscle is stretched suddenly or dramatically, or both. This
mechanism is controlled by the muscle spindles, which are two special receptors that activate the
stretch reflex. One of these is sensitive to stretch magnitude and the other to speed and magnitude.
The prevalent static stretch may or may not reset the first receptor, but it is completely ineffective for
the second receptor. As a result, flexibility is speed specific. 
 8

Health Risks of Static Stretching 

The usual practice of the fitness industry is to increase flexibility through static stretching. This
is a serious health danger. As we have seen, with age the collagen/elastin ratio changes in favor
of collagen. As we grow older the connective tissue is more likely to snap because of the
decreased integrity of tissue elasticity. 

In our youth the ability to drop into a straddle split seemed like a desirable trick, but it has
nothing to do with health and even less to do with longevity. As we grow older we realize that
it is not how far in a particular direction we can move but how strong our tissues are, how
quickly they resolve deviations in movement and afford us mobile security.

As a result, the first training emphasis in the CST System is: To be flexible in motion (”real
world flexibility”) you must coordinate range of mobility, eventually at your activity’s
velocity. 

Short Range Stiffness 

Most people tend to feel ‘better’ when they go through a stretching routine. They tend to feel
loose and more relaxed. This is healthy, but it should be properly understood. Physiologically,
when inactive, we experience Short Range Stiffness: a mechanical property of the muscle
tissue whereby the stiffness is high for the first few millimeters of a stretch. After surpassing
this initial short resistance there is a substantial reduction in the stiffness of the tissue. This is a
temporary physiological phenomenon, not a permanent one. 

We should concentrate on overcoming SRS, but should not proceed to deformation of the
tissue. Static stretching is not a means for permanently remaining flexible. Attempting to alter
the mechanical properties of our tissues may work when we are children, but it does not work
in developed adults. The goal of allowing the organism to be permanently flexible is met
through the regulation of muscular tension to govern the stretch reflex.
 9

Plasticity Changes 

Plasticity is at the far end of the spectrum from elasticity. It is a quality of a connective tissue,
such as a ligament or a tendon. When subjected to ballistic, prolonged, or sudden forces, that
exceed the elastic limits of the tissue, the tissue does not return to its original state after the
deforming load is removed. The “Anatomical Plastic Region” (APR) of connective tissue is
found between 6-10% of the ligament or tendon’s resting length, and is at the very wall of
failure (to the maximum tissue tensile strength). 

From Plasticity we learn that some tissues are less injury prone when stressed rapidly. For
instance, ligaments are composed of wavy collagen fibers. Uncoiled, the fibers become taught
and susceptible to injury. If taken into the APR, the ligament tears. Whereas slow loading
uncoils through taking the slack out of the fibers, quick loading does not allow sufficient time
to enter the APR. 

The properties of cartilage are equally less injury-prone when quickly loaded. Cartilage
decreases the stress in a joint by decreasing the friction coefficient between bones, and through
distributing load over the surface of the joint complex. Cartilage is composed of 20-40%
collagen and 60-80% water. Cartilage behaves with the properties of water in a sponge. When
it is compressed it decreases the protection between bones. However, with rapid loading the
fluid does not have sufficient time to be squeezed out and shock absorption is maximal. 

Discomfort is productive - pain is unproductive. This is completely subjective, and so there

must be a dialogue/feedback between you and your CST Instructor, or at the very least
between you and your journal/blog. 

We do not stretch in isolation for its own sake. We do not stretch in isolation (since isolation is
the biggest myth!) to induce permanent deformation of the tissue with the goal of increasing
flexibility. To begin increasing the plasticity of the body, we stretch locally until Short Range
Stiffness is removed. This is a very short and insignificant aspect of preparation. We then move
to engage the organism through a complete range of motion. 

There are simple biomechanics involving one joint matrix (such as large arm circles through
the 135 degree range of motion), and there are complex ranges of motion comprising multi-
joint matrixes that require lengthy text to describe (and must be modeled and then experienced
kinesthetically). These complex biomechanics are the crux and cornerstone of CST. All of this
boils down to the fact that the primary characteristic of maximal flexibility lies in the
regulation of the stretch reflex through sensitivity to muscular tension, and in the cultivation of
plasticity and viscoelasticity of tissues. 
 10

You Adapt to What You Don’t Move.

Your body adapts to the movement you don’t make. It efficiently grows shorter to help you do
less of what you don’t do.

When you train to move through that movement your body has shortened, nerve endings in
your tissue will send signals (pain, called nociception) reminding you that you haven’t been
moving that way.

But your body has only changed shape, not potential. The ability to move through that range is
always there. You can retrain the nervous system to move in ways you haven’t.

Unfortunately, we are told to stretch: to pull against shortened tissue to make them change
shape. But you can’t change tissue flexibility. In fact, because of our erroneous belief, this
pulling acts as a resistance training exercise and makes the shortness stronger.

We can use neurological tools to retrain a deactivated movement:

1. Exhale into the shortened movement to switch to the parasympathetic side of the nervous
system and release the “relax” feel-good hormones. By releasing dopamine, not only do you
feel better, but this hormone also allows you to increase motor control, including activation
of lost function.

2. When holding the shortened tissues across a bent angle giving them the potential to re-
lengthen, actively contract the opposite muscle. This “reciprocal inhibition” happens
because your body acts symmetrically: activate one muscle and it’s pair turns off.

3. Move to but not through tension. Each time that you do mobility around and across bands
of tension, you reclaim control of that disconnected muscle and tissue firing (a “padlock”).
Since all tonicity (all tension) in the body is conscious, any tension that you cannot release
has become disconnected through misuse, disuse or abuse. Mobility helps you reclaim
control of that, by “unlocking” those myofascial padlocks.

Since flexibility happens when you neurologically retrain a muscle to move through a
deactivated range, this allows you to restore lost function without worsening the situation by
stretching. Perform these drills as an “off” (Recovery) day, or for an extended warm-up.

Perform each of the 39 Mobility Drills for 60 seconds each, 30 seconds per side, for a total of
approximately 60 minutes when you consider the transition between exercises. Focus on your
exhale, be aware of moving to but not through the tension, and concentrate on contracting the
opposite muscle from the one that you find tight.
 11

Active Butterfly
Seated, bring the
soles of the feet
together. Grab the
ankles. Sit tall
while pulling the
ankles in toward
the pelvis. Expand
the chest, and roll
the shoulders back
and down. Exhale
on the pull. Inhale,
relax and let the
heels move away
again. Repeat pull
and release.
 12

Air Switches
In a mountain
climber position,
with one leg down,
and one off the
ground, shift the
weight onto the
locked elbows.
Press the palms
into the ground.
Exhale and tighten
the core. Shift
forward, and
switch feet in the
air. Use the arms
and core to hold
both feet off the
ground for a
second. Repeat in
opposite direction.
 13

Assisted Squat
With a partner,
grabbing forearms,
or holding on to a
pole, strap or fence,
sit back and imagine
sliding your flat back
down the wall behind
you. Exhale as you
squat. Sit back and
down as slowly and
controlled as
possible. Use your
hold to take the
stress from your
hamstrings. This will
allow you to squat
more deeply thank
usual, so use this as
a mobility drill rather
than a conditioning
drill.
 14

Bear Squat
From a down dog
position, exhale
and pull the thighs
to the belly. Let the
heels come off the
ground. Sit back
with the
movement. Inhale
as you expand, lift
the hips and let the
heels return to the
ground. Make sure
you keep your
elbows locked, and
your shoulders
pulled down.
 15

Bear Squat to Flat Foot Squat

From a bent knee
version of down
dog, with heels up,
exhale and push
off of the balls of
the feet. Pull with
the hands, so that
you land on mid-
foot. Sit tall with
heels down.
Exhale and jump
back to the original
position.
 16

Bulldog
From hands and
knees, internally
rotate one forearm.
Keep rotating until
you can barely
keep all of the
palm heel flat.
Repeat on
opposite side.
Exhale and extend
elbows locked.
Unwind and
repeat.
 17

Camel Hip Extension

From a kneeling
position, adjust
yourself until your
knees are
painless. If you
must put a pillow
or rolled mat under
your bottom, do so
until you are
comfortable. Grab
your heels with
your hands. Exhale
and tuck your
tailbone and sit up.
Keep your neck
neutral. Lift your
hips as high as you
can without pain.
Inhale as you sit
back down. Let
your head come
back on last.
 18

Cat Cow
On your hands and
knees, exhale and
let your head hang
down, as you arch
your midback
toward the ceiling.
Pull your belly up
toward your spine.
Inhale and release
downward. Let
your belly hang.
Arch your lower
back carefully, and
lift your crown
toward the ceiling;
donʼt arch your
head backward.
 19

Elbow Hypotenuse Floor Triangle

Split your legs at
90 degree angles.
Keep your hands
in a pushup
position. Exhale
and lower yourself
like a pushup until
your forearms
touch. Turn the top
hip down toward
the bottom inner
thigh. Inhale as
you press up and
release the hip
rotation.
 20

Elbow Pushup Twisted

From a hands and feet
“quad squat” position,
sit one leg through to
the side. Exhale as you
lower yourself like a
pushup, and turn your
head in the direction of
the extended leg.
Contract your core and
make your belly tight.
Inhale as you return to
elbow locked position,
and pull your leg back
to the original Quad
Squat position. Switch
directions.
 21

Hip Drive Twisting Tripod

From a crab
position, twist to
one side at the
mid-back, and
release that top
hand from the
ground. Slightly
bend the elbow
and absorb with
the arm, hips and
knees. With heels
down, exhale as
you extend the
hips upward.
Lower under
control and land
with elbow bent to
absorb safely.
Switch to opposite
side.
 22

Hollow Body Core Plow

From your back, pull
the knees in and
extend the legs if
possible; if not, keep
the legs bent. Lift the
shoulder blades off
of the ground and
contract the core.
Exhale deeply as
you extend the
knees over the nose.
Keep the weight on
the shoulder blades,
not on the neck.
Lock the knees
without attempting to
touch the ground.
Kick the heels away
and pull the toes
toward the shins.
Release the knees
to bent position and
roll back down to the
floor. Repeat.
 23

Inside Lunge
From a pushup
position, or top-
plank, step one leg
through the arms,
knee to chest, heel
down. Exhale.
Lock the rear knee.
Kick the heel away.
Inhale and sink the
hips. Exhale and
kick the front leg
straight backward
to knee lock in top
plank. Step
through on
opposite side.
 24

Knee Outside Lunge

From a child pose,
come up on to hands
and knees and step one
leg to the outside of
your locked elbows.
Bring the instep tight to
the outside of the hand.
Let the hips extend
down, but keep them in
one line. Inhale and
extend the head away
from the knee. Exhale
and sit back into child
again. Repeat on
opposite side.
 25

Kneeling Arm Thread

From hands and knees
position, thread one arm
under the other and
place the ear carefully
on the ground. Point the
thumb toward the feet,
lock the elbow and
touch the shoulder if
possible. Exhale on the
twist. Keep the hips
down, seat to heels as
much as possible.
Unthread back to hands
and knees, and switch
to opposite side.
 26

Leg Swoop Hip Grounded

Beginning in a mountain
climber position, kick
the rear leg through to
the side. Chop the heel
down toward the
planted leg. Step over
with an exhale into the
mountain climber
position. Switch
mountain climbers and
repeat on the opposite
side.
 27

Loaded Tripod Hip Lift

From a seated
position with one
arm behind the
back (in “tripod”),
exhale and drive
mid-foot into the
ground lifting the
hips. Keep the
elbow down toward
the hip.Sit down,
switch elbows, and
repeat on opposite
side.
 28

Long Leg Knee Hug

From seated position
with both legs
extended, step one
leg across the other
with the heel flat to
the ground. Take the
opposite elbow and
hoot it around the
bent leg. Pull the
knee with the
hugging arm using
your exhale. Bring
the knee toward the
opposite arm pit.
Rotate at the waist,
not at the neck or
lower back. Reach
one hand behind you
for balance.
Release, uncross
your legs, step over
with the opposite
leg, and repeat on
the opposite side.
 29

Lying Double Knee Tuck

From a seated position
with knees bent, hold on
to the shins as you tuck
the tailbone and roll the
lower back flat to the
ground with an exhale.
Once the lower back is
flat, place the hands on
the ground next to your
hips. Roll all the way to
your flat back and bring
your knees toward your
chest. Keep the weight
on your shoulders and
arms and not on your
neck. Slowly unroll your
spine back to a seated
position, inhale as you
sit up and repeat.
 30

Modified Up Dog
From a child pose,
curl the mid-back
up to hands and
knees, with an
exhale through the
movement. Tuck
the tailbone and
extend the hips.
Let the thighs
touch the ground,
roll the shoulders
back, and lock the
elbows. Inhale and
lift the ground.
Exhale and press
back to child in the
reverse motion.
Repeat.
 31

Mountain Climber Foot Flexed

From a mountain
climber position,
pull one knee
toward the chest
with the foot off the
ground. Pull the
toes toward the
shin. Press into
your locked
elbows, palm heels
driving into the
ground. Exhale
and rapidly extend
the leg while
switching to the
opposite mountain
climber with the
foot off the ground,
toes toward shin.
 32

Rotating Mountain Climber

From a mountain
climber position,
drop the extended
leg hip down and
to the side. Keep
the foot of the front
leg rotating until
the foot is at a 90
degree angle to
the rear leg.
Exhale and rotate
onto the rear ball
of foot and the
front ball of foot.
Switch mountain
climbers and rotate
to the opposite
side.
 33

Elevated Mountain Climber

From a “Quad Squat”
position, sit the leg
through to one side with
an exhale. Prepare your
arms as you quickly
step over and carry your
weight onto your arms
like a “planche” while
you transition to
elevated mountain
climber with a strong
exhale; leg locked and
heel kicking away, toes
pulled toward the shin.
Set the ball of foot of
the lifted leg down into
Quad Squat and switch
to opposite side.
 34

Plank Outer Lunge

From a pushup position,
or top-plank, step one
leg to the outside of the
elbow, inner knee tight
to shoulder and tricep.
Exhale. Keep the rear
knee locked. Kick the
heel away. Exhale and
kick the front leg
straight backward to
knee lock in top plank.
Step through on
opposite side.
 35

Prone Shoulder Twist

Lay on one side
with your bottom
arm extended to
the side with elbow
locked and palm
turned upward.
Exhale and roll
over onto the bicep
at shoulder plane
level, not beneath
the pecs and not
on the neck.Let
gravity pull the
shoulder down to
elbow pit. Inhale,
unroll, then switch
to opposite side.
 36

Seal
From hands and
knees, externally
rotate one forearm.
Keep rotating until
you can barely
keep all of the
palm heel flat.
Repeat on
opposite side.
Exhale and extend
elbows locked.
Unwind and
repeat.
 37

Shallow Down Dog

From bear squat
position, lift your
hips into down
dog. Separate your
feet as wide as you
need in order to
place your heels
on the ground.
Exhale as you lift
your tailbone, drop
your chest and
externally rotate
your elbows.
Inhale as you bend
your knees and
return to the
original position.
 38

Shinbox Knee Hug

From a seated position
with both knees
dropped in one direction
(in a “Shinbox”), extend
the rear knee locked,
and swing it around to
step over the front knee.
Place the heel flat on
the outside of the thigh,
with the opposite elbow
hug the knee to chest.
Inhale as you release it
back to the original
shinbox. Switch your
shinbox to the opposite
side and perform the
knee hug to the
opposite leg.
 39

Shinbox Switch
From a seated
position with both
knees dropped in
one direction (in a
Shinbox), Exhale
as you bring both
knees off of the
ground and your
feet flat. Switch
your shinbox to the
opposite side.
Inhale, before you
switch to the
opposite direction.
 40

Shinbox Pigeon
From a seated
position with both
knees dropped in
one direction (in a
Shinbox), extend
the rear knee leg
locked behind you
and turn the hip
over into pigeon
pose. Sit to the
side so you can
bend the rear
knee, and bring it
back to the
shinbox. Switch
your shinbox to the
other side and
perform the pigeon
with the other leg.
 41

Shoulder Bridge Lowers

Lay on your back
with your feet flat
and shins
perpendicular to
the ground. Place
your hands palms
down at your
sides. Tuck your
tailbone and
exhale while you
roll your spine, one
vertebra at a time
upward, until your
hips are fully
extended. Unroll
your spine first at
your upper back;
then, down to your
tailbone, unrolling
it last, flat to the
ground. Inhale,
and then repeat.
 42

Spinal Rock Plow Partner Assist

With a partner, pole or fence in
front of you, roll backward,
tailbone tucked, and exhale as
you extend your legs overhead.
You do not need to touch the
ground with your feet; that will
happen with time. Place both
arms at your sides, to control
you back roll. Roll only to your
shoulders, not onto your neck.
Bend your knees to your chest,
belly to thighs and begin rolling
back forward. Keep your feet
slightly wider than shoulders
width apart. Reach through your
legs with one arm. Place the
opposite hand on the ground to
push forward. Grab your
partnerʼs hand, the pole or fence
in front of you to help you arrive
at flat foot squat. Inhale, and
then repeat, but first slowly and
carefully, place the lower back
flat to the ground before rolling
backward.
 43

Spinal Rock Plow Assisted

Roll backward, tailbone tucked,
and exhale as you bring your
knees to your chest, thighs to
belly. Place both arms at your
sides, to control your back roll.
Roll only to your shoulders, not
onto your neck. Bend your
knees to your chest, belly to
thighs and begin rolling back
forward. Keep your feet slightly
wider than shoulders width
apart. Reach through your legs
with one arm. Place the
opposite hand on the ground to
push forward. Extend your arm
as far forward between your
knees to bring your center of
mass forward to help you arrive
at flat foot squat. Inhale, and
then repeat, but first slowly and
carefully placing the opposite
hand on the ground and then
the lower back flat to the ground
before rolling backward.
 44

Swinging Tripod
From a crab position,
twist to one side at the
mid-back, and release
that top hand from the
ground. Slightly bend
the elbow and absorb
with the arm, hips and
knees. With heels
down, exhale as you
swing both arms,
elbows locked in front to
pause in flat foot squat.
Continue the exhale as
you switch to opposite
side. Repeat in the
opposite direction.
 45

Table Lift
From a crab position,
turn the fingers
externally to open the
elbows and give the
shoulders more
space to release the
chest upward. With
feet flat, and shins
perpendicular to the
ground. Exhale and
squeeze the knees
together to keep the
shins perpendicular,
tuck the tailbone and
lift the hips. Rest the
neck onto the soft
muscle of the traps;
donʼt arch the chin
backward; keep eyes
upward. Release the
hips down, inhale the
chest, chin down.
Exhale and lift again.
 46

Three Leg Dog Kick

From a downward
facing dog position,
exhale and pull one
knee to chest. Drop
the chest toward the
ground. Lock the
elbows, and rotate
them externally. Drive
into the palm heels as
you kick the leg
straight backward to
knee locked position,
as close to one line
with the spine as
possible. As you kick
the top leg locked,
squeeze the quad of
the bottom leg and
place the heel on the
ground. Inhale the
knee back to the
nose, place that leg
down. Repeat on the
opposite side.
 47

Twisting Tripod
From tripod position,
exhale and lift hips
as high as possible.
Drive harder on the
posting hand hip to
keep two hips in one
line. Exhale as you
twist both shoulders
in one line
perpendicular to the
ground. Lock the
bottom elbow
strongly, and pull the
shoulder toward the
hip, to lift both hips
higher. Drive from
the top bent elbow at
90 degrees to your
hips. Inhale as you
relax the hips down
and switch to the
opposite side.
 48

Vertical Tripod
From tripod position,
exhale and lift hips
as high as possible.
Drive harder on the
posting hand hip to
keep two hips in one
line. Exhale as you
lift both shoulders in
one line
perpendicular to the
ground, and extend
the top elbow toward
the ceiling. Lock the
bottom elbow
strongly, and pull the
shoulder toward the
hip, to lift both hips
higher. Inhale as you
relax the hips down
and switch to the
opposite side.
 49

Windshield Wiper
From a seated position
with your hands behind
you, and both feet flat to
the ground, exhale and
drop one knee toward
the other. Keep the sits-
bone of that dropping
knee on the ground,
and keep the heel of
that foot planted firmly.
Drop the knee as low as
you feel no knee strain,
only discomfort
underneath your seat.
Press with the opposite
knee inward to keep the
shin perpendicular to
the ground. Inhale as
you release. Then
switch to the opposite
side.