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Chapter One
Before we Begin

Chapter Two
Exploring Pronation
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Chapter Two
Exploring Supination
Chapter Two
Posture Assessment

Chapter Three
How to Check in with Foot
Chapter Three
Movement Screening:
Pelvic Hike & Drop
Chapter Three
Movement Screening:
Pelvic Rotation
Chapter Three
Movement Screening:
Pelvic Sway
Chapter Three
Movement Screening:
Pelvic Tilt
Chapter Three
Movement Screening:
Rib Lateral Flexion
Chapter Three
Movement Screening:
Rib Rotation
Chapter Three
Movement Screening:
Rib Tilt
Chapter Three
Movement Screening:
Shoulder Abduction
Chapter Three
Movement Screening:
Shoulder Flexion
Chapter Three
Movement Screening:
Shoulder Rotation
Chapter Three
Rib Tilt Screening
Chapter Three
Understanding the 8 Body Shapes

Chapter Four
Self-Myofascial Release(SMR) :
Abdominals
Chapter Four
Self-Myofascial Release(SMR) :
Calves
Chapter Four
Self-Myofascial Release(SMR) :
Deltoids
Chapter Four
Self-Myofascial Release(SMR) :
Forearms
Chapter Four
Self-Myofascial Release(SMR) :
Gluteals
Chapter Four
Self-Myofascial Release(SMR) :
Hamstrings
Chapter Four
Self-Myofascial Release(SMR) :
Hipflexors
Chapter Four
Self-Myofascial Release(SMR) :
Midback
Chapter Four
Self-Myofascial Release(SMR) :
Quadriceps
Chapter Four
Self-Myofascial Release(SMR) :
Sub-Occipital Muscles
Chapter Four
Self-Myofascial Release(SMR) :
Tensor Fascia Latae
Chapter Four
Self-Myofascial Release(SMR) :
The Lats
Chapter Four
Self-Myofascial Release(SMR) :
The Neck
Chapter Four
Self-Myofascial Release(SMR) :
Upper Trapezius
Chapter Four
Self-Myofascial Release(SMR) :
SMR Abductors
Chapter Four
Self-Myofascial Release(SMR) :
Biceps
Chapter Four
Self-Myofascial Release(SMR) :
Pectorals
Chapter Four
Self-Myofascial Release(SMR) :
The Feet

Chapter Five
Autonomic Nervous System(ANS) :
Explanation
Chapter Five
Autonomic Nervous System(ANS) :
Peripheral Vision Test
Chapter Five
Autonomic Nervous System(ANS) :
Shoulder Abduction Test
Chapter Five
Autonomic Nervous System(ANS) :
Shoulder Flexion Test
Chapter Five
Autonomic Nervous System(ANS) :
Shoulder Rotation Test
Chapter Five
Autonomic Nervous System(ANS) :
Single Leg Balance Test
Chapter Five
Autonomic Nervous System(ANS) :
Standing Toe Touch
Chapter Five
Autonomic Nervous System(ANS) :
Strength Test
Chapter Five
Autonomic Nervous System(ANS) :
Total Body Rotation Test

Chapter Six
3D Lengthening of the Glutes
Chapter Six
3D Lengthening of the Pecs
Chapter Six
Arm Washrag
Chapter Six
Ankle Tilts
Chapter Six
Arm Circles
Chapter Six
Spine Matrix
Chapter Six
Calf Matrix
Chapter Six
Crossed Knee Lift
Chapter Six
Crossover Twist
Chapter Six
Downward Dog
Chapter Six
Elbow Touches
Chapter Six
Floor Cogs
Chapter Six
Foot Circles & Flexes
Chapter Six
Frontal Arm Cogs in Split Stance
Chapter Six
Frontal Arm Cogs
Chapter Six
Frontal Cogs Hike & Drop
Chapter Six
Frontal Cogs_Hike & Drop
in Split Stance.
Chapter Six
Frontal Cogs_Sway in Split Stance
Chapter Six
Frontal Cogs Sway
Chapter Six
Hamstring Matrix
Chapter Six
Hip Circles
Chapter Six
Knee Circles
Chapter Six
Latissimus Dorsi
Chapter Six
Neck Glides
Chapter Six
Quad Cogs
Chapter Six
Quadriceps
Chapter Six
Seated Hip Mobility
Chapter Six
Sagittal Arm Cogs In Opposition
Chapter Six
Sagittal Arm Cogs in Split
Chapter Six
Sagittal Cogs
Chapter Six
Shift
Chapter Six
Side Lying Arm Reach
Chapter Six
T-Spine Mobility in Quadruped
Chapter Six
The Lats
Chapter Six
Toe Drags
Chapter Six
Transverse Arm Cogs
Chapter Six
Transverse Cogs
Chapter Six
Type II Spine Mobility

Chapter Seven
4-Way Overhead Band Pull
Chapter Seven
1-Arm Lo To Hi Press
Chapter Seven
1-Arm Rot Back
Chapter Seven
1 Arm Rot Fwd
Chapter Seven
1-Arm Horiz Press with Sup
Chapter Seven
1-Arm Horiz Press with Pro
Chapter Seven
1-Arm Horiz Row
Chapter Seven
1-Arm Low Row
Chapter Seven
1-Arm Pulldown
Chapter Seven
Back Lunge with Reach
Chapter Seven
Back Lunge with Contra Reach
Chapter Seven
Back Lunge
Chapter Seven
Bent Knee Deadlift
Chapter Seven
Bent Over Row
Chapter Seven
Crossover Lunge wContra Arm Reach
Chapter Seven
Crossover Lunge
Chapter Seven
Crossover Step Up w Contra Arm Reach
Chapter Seven
Crossover Step Up
Chapter Seven
Diagonal Lunge
Chapter Seven
Front Lunge with Contra OH Press
Chapter Seven
Front Lunge with OH Press
Chapter Seven
Front Lunge with Contra Horiz Press
Chapter Seven
Front Lunge
Chapter Seven
Front Lunge with Horiz Press
Chapter Seven
How Arms Drive Body Direction
Chapter Seven
How Leg Position Affects Body
Chapter Seven
Lat Lunge with Contra Reach
Chapter Seven
Lat Lunge with Reach
Chapter Seven
Lat Lunge with OH Reach Away
Chapter Seven
Lat Lunge with OH Reach To
Chapter Seven
Lat Pulldown
Chapter Seven
Lateral Lunge
Chapter Seven
Lateral Step Ups
Chapter Seven
One Arm Opposite Side Rotational Overhead Press
Chapter Seven
One Arm Opposite Side Shoulder Press
Chapter Seven
One Arm Same Side Overhead Press
Chapter Seven
One Arm Same Side Rotational Overhead Press.
Chapter Seven
Plank Clock
Chapter Seven
Pull Up
Chapter Seven
Push Up
Chapter Seven
Rotation Pulling Across
Chapter Seven
Rotation Pulling Backward
Chapter Seven
Rotational Lunge
Chapter Seven
Rotational Step Up
Chapter Seven
Squat with Gliding Back Foot
Chapter Seven
SLD with 1-Arm Low Row
Chapter Seven
Shoulder Matrix
Chapter Seven
Shoulder Press
Chapter Seven
Single Leg Deadlift
Chapter Seven
Single Straight Arm Pulldown
Chapter Seven
Square Contra OH Press

Chapter Eight
Brief Talk on Pain
Chapter Eight
Load Progression
Chapter Eight
Movement Progression
Chapter Eight
Thoughts on Sets & Reps