Start with the Feet & Ankles Classes

Your feet are the foundation of every step you take. If they’re weak or stiff, your entire body has to compensate. These classes will wake up your feet, improve ankle mobility, and create the stable base you need for everything else to work well. Begin with the daily mobility drills, then move on to the skills classes to build strength and control.

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Move onto the Knee Classes

Your knees are caught between your feet and your hips—so if either one isn’t functioning well, the knees pay the price. These classes will improve knee stability, strengthen the supporting muscles, and reinforce better alignment. Start with mobility work, then progress to the skills classes to build resilience and strength.

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Move Onto the Hips Classes

Your hips are the powerhouse of your lower body. If they’re stiff, weak, or uncoordinated, the strain lands on your knees and low back. These classes will restore hip mobility and strength, helping you move with more freedom and stability. Begin with gentle mobility work, then move into strength-building classes to reinforce proper movement patterns.

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Move onto the Low Back Classes

Your low back often ends up doing too much work—compensating for weak hips and a stiff upper body. These classes will help take the extra load off your low back by strengthening your deep core and postural muscles. Start with daily mobility drills to release tension, then move into skills classes to build stability and control.

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Move onto the Mid & Upper Back Classes

Your upper back is meant to rotate, bend, and extend, but too much time sitting and slouching can lock it down. These classes will restore mobility in your ribcage, allowing your shoulders and neck to move freely. Begin with mobility work to loosen restrictions, then transition into skills classes to reinforce better posture and movement.

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Clear Out Restrictions in the Wrists & Hands

Your hands and wrists are the gateway to your upper body. If they’re stiff or weak, that restriction travels up the chain—affecting your elbows, shoulders, and neck. These classes will restore mobility and strength, helping your entire upper body move better. Start with daily drills to free up movement, then progress to skills classes to build strength.

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Mobilize & Strengthen the Elbows

Your elbows don’t just bend and straighten—they also rotate. When they lack mobility, the strain travels to the wrists and shoulders. These classes will help restore full elbow function, improving strength and coordination throughout your upper body.

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Get the Shoulders Working Properly

Your shoulders are the most mobile joints in your body, but without proper support, they become unstable and prone to strain. These classes will align and strengthen your shoulders, improving movement and reducing tension. Begin with mobility work, then move into strength-focused classes for long-term resilience.

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End with the Neck

Your neck is the most delicate area in your body—and it’s at the mercy of everything else working correctly. Now that you’ve restored balance through the lower and upper body, these classes will help reset lingering tension, improve alignment, and reinforce better movement. Start with gentle mobility work, then move into targeted strength exercises for lasting relief.

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Finally, the Full Body Classes!

Now that you’ve rebuilt a strong foundation, it’s time to bring everything together. These classes challenge your entire system—combining strength, coordination, balance, and adaptability. You’ll practice moving with ease and control, integrating all the pieces you’ve been working on so your body can respond to real-life movement demands. This is where it all clicks.

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Next Steps: Explore More Roadmaps

You’ve made it through the full-body roadmap—now what? Whether you want to reinforce what you’ve learned, focus on a specific area, or keep building strength, there’s a roadmap for that.

Check out the other roadmaps to continue your journey:

• Feet & Ankles
• Knees
• Hips
• Low Back
• Upper Back, Neck & Shoulders
• Arms & Wrists
• Full Body