The crossroad isn’t what it seems
Effortless core strength WITHOUT cues.
Keep it Simple — Focus on Breathing
Best advice from 14 years of training
Creepy eye contact while integrating rolling with twisty arch
Closed + Open Ball Throws
Med Ball Throws with Different Foot Arrangements
Diaphragmatic Breathing (Ribcage Mobilisation) in Hang
Plyo Push-ups for an Elastic, Connected Upper Body
Speed Press — Khrys Speed — insta: @kdotspeed @ronin_strength_uk
Stretchy ISO Rep Lunge
GHD Fern Hip + Back Extension
GHD Fern Curl Up
Rear Foot Elevated Split Squat Jumps (RFESS Jumps)
Active End-Range Shoulder Flexion (Underhand Grip)
Cable Hip Abduction
One Arm Cable Row (Reaching)
How to Front Squat: More Hips, Less Back (Leveraging Gait Cycle)
Rhythmic Pogo Hops and Squatty Hops
One Arm Lu Raise
Plyo Series: go from Gumby to… Athlete!
Handstand to QDR Prep: Strength + Skill
Butterfly Lift for Hip External Rotation (Improves Dragon Squat, Lotus, Pigeon)
Med Ball Power Tantrums in Martial Stance
Palm Balancing (fingerless handstand)
ER Prayer Pulse
Fetal T-Spine Rotation (variation geared towards Paddling, Swimming, Handstands)
Toe Pulls (Handstand Progression)
Deeper Dips WITHOUT Shoulder Pain
Curtsy Lunge for rib / hip / ankle mobility
Precision Jumps (hop skip stick)
Cadence scorpion push-ups (slings / elasticity / fun)
Speedy Front Kicks (hip flexor plyo)
Contra Speed Kicks (hip flexor plyo)
Torsinator Play… watch the unloaded arm. How can you make it participate better than this?
Extra ROM Leg Raise + Adductors to Connect Deep Midline
Easier One Arm Push-up Options
Best, Shortest Diagonal Stretch Tutorial (with progressions)
Easier One Arm Push-ups
Circles and spirals
Don’t put it on a pedestal.
Opening the chest and letting the shoulder blades move in dips
Changing the Tissue Density in Hands and Feet
Axis + Impulse
Plastiques: single leg balance exploration
IPSI & CONTRA foundations for a strong, connected core
The perfect morning routine — do this for 6 mins daily
The universal secrets of movement
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Attuned: the state of being receptive and aware.
- Somatic Therapy: self-integration meets physical practice.
- Movement Development: developing the qualities of physical freedom
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