Now that you have been doing the Level 1 Routine for a couple weeks, It is time to move on to the Level 2 Routine. This program is rated Level 2 due to a few harder positions (being on hands and knees) and more aggressive core work. Give it a try, if you need to go back to Level 1, do what is best for your body. No equipment is needed for this routine, but a pillow is optional.

This level 1 routine is great to do first thing in the morning or at the end of your day. This routine focuses on mobilizing the hips and spine while introducing some light core work.

Equipment Needed - Tennis Ball (or other similar size ball) and Yoga Strap (or long belt or leash).

For more routines, check out our YouTube Page

Each week, we send out new exercises in our weekly newsletter. If you were traveling and playing this summer, you may have missed a few. Here is a little recap of what we shared this summer.

We spent last month on our hips, but what about the rest of us? All month long, we will be giving you exercises to get your joints moving. Check back each week for new videos.

All month long, we are going to be working on your hips. Follow along as we give you tools, exercises, and mobilizations to bring relief and fluidity to your hips.

In the past few months, Brenna Backe was able to attend 2 workshops from Functional Range Systems. She is beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.

All month long, we will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let us know what you think.

This month, we are focused on spinal mobility. The spine is the center of your body and the center of your movement. If it doesn’t move well, neither will you. Try the exercises and stretches below to help get that spine moving.

Post-holiday and after the weather gets colder, we see a lot of people with stiff necks and shoulders. To help keep these tense necks away, we will be bringing you stretches and exercises each week to help. Check out the links below.

All month long, we will be keeping your joints happy and health (and hopefully, creak-free). Each week we will be tackling a different joint. Follow along to get the whole body moving smoothly.

This month, we are getting you ready to hit the slopes. Check back each week for exercises and stretches to help you stay safe and injury-free out on the slopes.

This whole month we are going to be playing with rotation. It sounds simple , and it is, but it is no easy. Most people who experience stiffness and lack of fluidity in their movements are lacking rotational mobility. Hang out with us all month long for new videos and for some movement motivation.

This month, we are working on stretches and exercises that allow us to work with our posterior kinetic chain. We will be focusing on the lower portion of the chain - mainly the glutes, hamstrings, calves, and arches. Follow along all month long.

All month long, we will be going over moves and stretches to keep you healthy on and off your bicycle.

For this first week, we are opening up the chest and shoulders and then keeping them open by strengthening our mid back and shoulders.

This week, we are focusing on hip extension (when the leg extends behind the pelvis). We are starting with an anterior hip release so that we can open the front of the hips and then moving on to an exercise that allows us to strengthen in hip extension.

This week, we are releasing the fascia in our quads to help prevent pain around our kneecap. We are also back on our bellies, strengthening that back line and preventing the shoulders from hunching forward.

This week, we are addressing the upper body. Mobilizing and strengthening our shoulders to help prevent any numbness or tingling while riding. This also has the added benefit of keeping our necks and low backs healthy too.

In the first exercise, this non-relaxing version of a pigeon pose not only gets your hips open, but also strengthens them in your new found mobility so that they stay open.⁠

Then, move on to some bridging with a ball to help strengthen your hamstrings. Strong hamstrings help support your knees and your low back. This exercise is great because it works the hamstrings in both a concentric (muscle shortening) and eccentric (muscle lengthening) way.

This month, we are going to work on some mobility and exercises that everyone should be able to perform. These are the foundations of movement. This is a great place to start if you are just starting out with a movement program, but they are also great tests for those of you who have been moving for a while. You should be able to do all these movements before moving on to more complex movements such as deadlifts. 

For this first week, we are mobilizing the thoracic spine and learning the basics of the hinge. Having a pliable and functional thoracic spine is important in all movement. If the spine does not move properly, you will never be able to generate your full potential over power and this improper function could eventually lead to more serious injury.

We are reviewing the hinge because it is the foundational movement in everything from a pick-up to a squat and is found in multiple movements of daily life (getting in and out of a car, out of a chair, picking up things off the floor, etc.).

For our 2nd week of Foundations Month we are moving from the spine to the feet and we are going to progress our hinge to the squat.

This week, we are using a squat to help us gain some motion in our ankles. Now that you learned the proper squat last week, you can use this version to help bring some mobility to your ankles and feet. We are also going to learn how to use the hinge for our lunge. ⁠

This week, we are going after the low squat. The low squat should not just be for the privileged few. It is one of the most useful and functional positions you can utilize. From picking up heavy things, to getting up and down from the floor, the low squat is a necessity in life.

We are finishing up Foundations Month with the staple exercise of the dipping bird. We have been working all month on our hinging and strengthening our posterior chain. Now, let’s challenge it with this single leg balance move.⁠

For the month of June, we will be working on getting ourselves trail ready. We will post a new stretch and a new strengthening exercise each week on this page and on our Facebook and Instagram platforms. Check out our stretches and moves all month and keep yourself safe out on your adventures.

For week one, we are stretching out our quads with a standing stretch that can be done anywhere. Then we are keeping our hips (and knees) happy with a lateral hip strengthener.

This week, we are stretching our hamstrings and again, this standing stretch can be done anywhere. We are also working on a variation of a squat that helps strengthen our legs in multiple planes.

Does your low back get cranky out on the trail? Try this hinge stretch to get some relief. Then strengthen the hips and core with this banded exercise to keep your back and knees healthy as you blaze the trail.

For our final week of Trail Month, we have one, final standing stretch. This one opens up your sides which can start to feel compressed after a long day out. We are also working on our cores with a banded exercise.

This month, our movements and stretches are going to help us with our jumping. We will be working on dynamic movements, activation of the posterior chain (underutilized in jumping), and stability in the hips, knees, and ankles. Even if you are not planning on grabbing the jumprope for your next workout, these exercises can help you when you play tennis, hop over a creek, or any other activity that demands a combination of power and stability from the lower body.

All month long we are going to explore our spines. We will start section-by-section exploring first, the thoracic spine and then, the cervical and lumbar. At the end of the month we will try moves and exercises that move the whole spine.

This month, we are working on the feet and ankles. We want to make sure you have the mobility and strength you need to keep moving like rockstars. Check back here each week as we add 2 new movements to help you get your lower leg moving.

This month we will be focusing on our balance. While some of the moves (such as the standing quad stretch in week one) will also have added benefits, all of the moves will help improve your balance. Each week, we will progress our good ol’ fashion balancing on one leg. So, work on your balance daily and follow along each week to get a new challenge.

This month, we will be focusing on the knees. As we increase or change up our activity, sometimes the knees take a beating. Come back each week to get two new exercises and movements to help keep your knees stay healthy and pain-free.