Prime & Restore Library

Online Movement Innovation

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Program Content

INTRODUCTIONS

Application Content

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Richard and OD Background

Clarity of Modalities

Power Plate Introduction

Power Plate & Feel SOMA Application

Breath Work Introduction

Breathing

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Breathing – 4 Seconds In and Out

Breathing – 4 Seconds Box Breath In and Out

Mobility - Fascial

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Ankle – Roll Bone – Front of Ankle

Ankle – Roll Bone – Front of Foot

Ankle – Roll Bone – Lateral Knee – Wall

Ankle – Roll Bone – Lateral Knee – Floor

Hips – Roll Bone – Sacrum – Wall

Hips – Roll Bone – Sacrum – Floor

Hips – Roll Bone – Greater Trochanter – Wall

Hips – Roll Bone – Greater Trochanter – Floor

Hips – Roll Bone – Inner Hip Capsule – Floor

Trunk – Roll Bone – Sternum- Wall

Trunk – Roll Bone – Sternum – Floor

Trunk – Roll Bone – Side Ribs – Wall

Trunk – Roll Bone – Side Ribs – Floor

Trunk – Roll Bone – Occipital – Wall

Trunk – Roll Bone – Occipital – Floor

Application Content

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Ankle – Roll Muscle – Top of Calf – Wall

Ankle – Roll Muscle – Top of Calf – Floor

Ankle – Roll Muscle – Outside Lower Shin- Floor

Ankle – Roll Muscle – Inside Lower Shin – Floor

Hips – Roll Muscle – Upper Gluteus Complex – Wall

Hips – Roll Muscle – Upper Gluteus Complex – Floor

Hips – Roll Muscle – Medial Adductor – Floor

Trunk – Roll Muscle – Upper Latissimus Dorsi – Wall

Trunk – Roll Muscle – Upper Latissimus Dorsi – Floor

Trunk – Roll Muscle – Teres Major – Wall

Trunk – Roll Muscle – Teres Major – Floor

Trunk – Roll Muscle – Pec Major – Floor

Application Content

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Ankle – Mob Stk – Single Leg Balance, Forward-Back Reach

Ankle – Mob Stk – Single Leg Balance, Side Reach

Ankle – Mob Stk – Single Leg Balance, Rotational Reach

Hips – Mob Stk – Sit with Toes In, Double Arm Forward Reach

Hips – Mob Stk – Split Stance, Front Hip Mobiliser

Hips – Mob Stk – Sit and Forward Reach, Wide Stance

Hips – Mob Stk – Sit Neutral Stance, Left to Right Stick

Trunk – Mob Stk – Split Stance, Overhead Reach

Trunk – Mob Stk – Over Head Reach with Same Side Leg and Arm and Reach

Trunk – Mob Stk – Stand, Cross Leg Step with Over Head Hold

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Ankle – Mob BW – Nose Driver

Ankle – Mob BW – Single Leg Balance, Hip Swing

Ankle – Mob BW – Kneeling, Butt to Heels, Toes Under Heels

Ankle – Mob BW – Kneeling, Rear Ankle Elevated, Side to Side

Hips – Mob BW – Split Stance, Wide, Inner Hip Capsule

Hips – Mob BW – Sit and Reach, Toes In

Hips – Mob BW – Sit and Reach, Wide Stance

Trunk – Mob BW – Prone Hip Swing

Trunk – Mob BW – Stand, Alternating Single Arm, Lateral Reach

Trunk – Mob BW – Stand, Alternating Single Arm, Diagonal Reach

Application Content

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Ankle – Mob Band – Single Leg Balance with Reverse Reach, Over Head Band

Ankle – Mob Band – Single Leg Balance with Reverse Diagonal Reach, Over Head Band

Ankle – Mob Band – Single Leg Balance, Over Head Hands Alternating Side Steps

Hips – Mob Band – Sit Wide Stance and Hang

Hips – Mob Band – Sit Cross Leg and Hang

Hips – Mob Band – Sit Offset and Hang

Hips – Mob Band – Sit Wide Stance Trunk Rotation

Trunk – Mob Band – Sit and Hang, Breathe 2x2x2 Sec

Trunk – Mob Band – Sit and Hang, Trunk Rotation

Trunk – Mob Band – Sit and Hang, Sideways Hip Shift

Trunk – Mob Band – Kneeling, Over Head Band, Sideways Hip Shift

Application Content

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Ankle – Mob Frame – Single Leg Balance, Forward Back Reaches

Ankle – Mob Frame – Single Leg Balance, Hip Swings

Ankle – Mob Frame – Single Leg Balance, Sideways Reach

Ankle – Mob Frame – Single Leg Balance, Knee Lift and Calf Raise

Hips – Mob Frame – Sit and Hang, Side to Side

Hips – Mob Frame – Sit and Hang, Cross Legs Side to Side

Hips – Mob Frame – Sit and Hang, Offset Grip

Hips – Mob Frame – Sit and Hang, Wide Grip and Stance, Slide

Trunk – Mob Frame – Sit and Hang, Single Arm Alternating Grip

Trunk – Mob Frame – Sit and Hang, Offset Under Over Grip

Trunk – Mob Frame – Sit and Hang, Cross Body Grip

Trunk – Mob Frame – Sit and Hang, Offset Stance

Stability - Integrated

Application Content

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Ankle – Stb BW – Duck Walk

Ankle – Stb BW – Sports Position, Pitta Patta Alt Feet

Ankle – Stb BW – Pitta Patta to Knee Lift

Hips – Stb BW – Stationary Functional Crawl

Hips – Stb BW – Side Lunge, Double Arm Forward Reach

Hips – Stb BW – Single Leg Balance, Single Arm Diagonal Reach

Hips – Stb BW – Side Lunge with Roller Horizontal Rotation

Trunk – Stb BW – Wall Lean Single Leg Balance Reverse Reach (slow)

Trunk – Stb BW – Wall Lean Single Leg Balance Reverse Diagonal Reach (slow)

Trunk – Stb BW – Sit and Reach with Vertical Woodchop to Toes

Application Content

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Ankle – Stb Band – Stand to Knee Lift, Straight Arm Side Band

Ankle – Stb Band – Stand to Knee Lift, Straight Arm Rear Band

Ankle – Stb Band – Stand to Knee Raise Double Arm Warding

Ankle – Stb Band – Duck Walk with Band

Hips – Stb Band – Sit and Reach, Cross Legs Side Band

Hips – Stb Band – Side Lunge with Straight Arm Hold 3 Seconds

Hips – Stb Band – Side Lunge with Straight Arm Hold and Knee Lift

Hips – Stb Band – Side Lunge with Straight Arm Pulse x 2

Trunk – Stb Band – Sports Position, Double Arm Hold 2 Seconds

Trunk – Stb Band – Split Stance, Double Arm Hold 2 Seconds

Trunk – Stb Band – Side Lunge with Horizontal Wood Chop

Application Content

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Ankle – Stb Stk – Side Hop and Hold, Outward Trunk Rotation, Stick To Ceiling

Ankle – Stb Stk – Side Hop and Hold, Inward Trunk Rotation, Stick To Ceiling

Ankle – Stb Stk – Same Side Hop and Hold Combo

Hips – Stb Stk – Side Hop and Hold

Hips – Stb Stk – Side Hop Alternating with Sweep Across

Hips – Stb Stk – Side Hop and Hold, Reach Forward Stick

Hips – Stb Stk – Split Stance, Diagonal Opp Side Swing

Hips – Stb Stk – Split Stance, Diagonal Same Side Swing

Hips – Stb Stk – Split Stance, Horizontal Opp Side Swing

Hips – Stb Stk – Split Stance, Horizontal Same Side Swing

Hips – Stb Stk – Reverse Step, Diagonal Opp Side Swing

Hips – Stb Stk – Reverse Step, Diagonal Same Side Swing

Hips – Stb Stk – Reverse Step, Over Head Reach Same Side Lateral Hip Shift

Trunk – Stb Stk – Side Lunge, Outward Trunk Rotation, Stick To Ceiling, Hold

Trunk – Stb Stk – Single Leg Balance, Inward Trunk Rotation, Stick To Ceiling, Hold

Trunk – Stb Stk – Side Lunge, Stick Towards Floor

Whole Body Vibration - Integrated

Application Content

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Ankle – PP Flush – Calves

Ankle – PP Flush – Feet

Ankle – PP Flush – Front of Shins

Hips – PP Flush – Lower Back and Butt

Hips – PP Flush – Pelvic Floor and Posterior Thighs

Hips – PP Flush – Lateral Hip, Knee and Ankle

Hips – PP Flush – Viscera

Trunk – PP Flush – Mid Back, Knees Bent

Trunk – PP Flush – Mid Back and Butt, Legs Elevated

Trunk – PP Flush – Seated Mid Back with Pad

Trunk – PP Flush – Lateral Ribs, Hip and Legs

Application Content

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Ankle – PP Frame – Single Leg Balance, Forward Back Reaches

Ankle – PP Frame – Single Leg Balance, Hip Swings

Ankle – PP Frame – Single Leg Balance, Knee Lift and Forefoot Rotation

Ankle – PP Frame – Single Leg Balance, Knee Lift with Calf Raise

Hips – PP Frame – Kneeling, Side Lunge Forward Reach

Hips – PP Frame – Sit and Sway, Neutral Feet

Hips – PP Frame – Sit and Reach, Cross Leg

Hips – PP Frame – Sit with Single Arm Alternating Diagonal Reach

Hips – PP Frame – Seated 90/90 Bent Knee, Rear Hip Drop

Hips – PP Frame – Kneeling, Split Level Front Hip Mob

Hips – PP Frame – Kneeling, Split Level Hip Mob, Over Head Reach

Hips – PP Frame – Kneeling, Split Level Hip Mob, Trunk Rotation

Hips – PP Frame – Straight Leg, Flat Back Hip Hinge

Hips – PP Frame – Heel Drop, Straight Leg, Hip Hinge

Hips – PP Frame – Straight Leg Toe In, Flat Back Hip Hinge

Hips – PP Frame – Cross Leg, Rear Hip Hinge

Hips – PP Frame – Single Leg Balance, Posterior Leg Reach and Trunk Lean

Hips – PP Frame – Band Hang, Neutral Stance

Hips – PP Frame – Band Hang, Neutral Stance, Trunk Rotation

Hips – PP Frame – Band Hang, Wide Stance

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Percussion

Application Content

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Ankle – Perc Bone – Medial

Ankle – Perc Bone – Lateral Knee

Ankle – Perc Bone – Front of Ankle

Ankle – Perc Bone – Medial Knee

Hips – Perc Bone – Greater Trochanter

Hips – Perc Bone – Top Rear Hips

Hips – Perc Bone – Sacrum

Hips – Perc Bone – Pubis

Trunk – Perc Bone – Clavicle

Trunk – Perc Bone – Base of Cranium

Trunk – Perc Bone – Lateral Ribs

Trunk – Perc Bone – Neck

Trunk – Perc Bone – Face

Trunk – Perc Bone – Front Lower Rib

Application Content

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Ankle – Perc Muscle – Sole of Foot

Ankle – Perc Muscle – Upper Lateral Calf

Ankle – Perc Muscle – Medial Calf

Hips – Perc Muscle – Upper Glute Complex

Hips – Perc Muscle – Inner Thigh

Hips – Perc Muscle – Low Hamstring

Hips – Perc Muscle – Lateral Hamstring

Trunk – Perc Muscle – Pecs

Trunk – Perc Muscle – Upper Arms

Trunk – Perc Muscle – Upper Latissimus

Play

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Play – Double Hand Slaps

Play – Alter Hand Slaps

Play – Side Hop, Stick and Slap

Play – Sports Position with Ball Throws

Play – Sports Position with Ball Bounces

Play – Split Stance with Ball Throws

Play – Feet Pitta Pattas

Play – Slow Run