Core Balance Training

1. Getting Started with CBT

   19 lessons

   1. Program Resources

      1. Tools & Downloads (CBT Journal)
      2. Welcome to CBT
      3. Your CBT Membership

   2. How To Have Success In CBT

      1. Navigating Phase 1 (Modules 1 - 4)
      2. Pacing Yourself
      3. Foundational Concept: Master The How
      4. Pain With Exercise?
      5. My Best Advice for Success

   3. Extra Lessons

      1. Decompression Exercise FLOW
      2. The Clam Shell + Progressions
      3. Sciatica/Nerve Pain Relief Method
      4. Driving Tips
      5. Sitting on the Floor
      6. Getting Up & Down From The Ground
      7. Foundational Concept: Reciprocal Inhibition
      8. Article: Progression
      9. AOCB Part I: Muscle Imbalances
      10. AOCB Part II: Why They Happen & Solution
      11. AOCB Part III: Going Deeper & CBT Solution

2. Module 1: Back Anchor Awareness

   20 lessons

   1. Day 1: Breathing + Push Away

      1. Foundational Concept: Breathing
      2. Foundational Concept: "Push Away"

   2. Day 2: Back Anchor Awareness

      1. Back Anchor Awareness

   3. Day 3: Foundational Concept: 10% Rule

      1. Foundational Concept: 10% Rule

   4. Day 4: Back Anchor Progression

      1. Back Anchor Progression
      2. Back Anchor Progression Help

   5. Day 5: Perfect Bridge, Pelvic Tilt & Tug of War

      1. Introduction to the Perfect Bridge
      2. Becoming Aware: Pelvic Tilt
      3. Tug Of War: The Force That Controls Pelvic Tilt

   6. Day 6: Back Anchor Progression II

      1. Back Anchor Progression II
      2. What Makes The Bridge So “Perfect”?

   7. Day 7: Bridge Regression

      1. Bridge Regression

   8. M1 Assessment + FLOW

      1. Module 1 Assessment
      2. Module 1 FLOW

   9. More Breathing Lessons

      1. Inhale VS. Exhale
      2. Help Feeling The Expansion
      3. Breath Wave Visualization
      4. The Anatomy of Breathing (CBT 1.0)
      5. Original Breathing Exercise (CBT 1.0)
      6. More On Breathing (Pre-CBT)

3. Module 2: Front Anchors Awareness

   12 lessons

   1. Day 1: Front Anchors Awareness

      1. Front Anchors Awareness

   2. Day 2: Foundational Concept: "Get Fat"

      1. Foundational Concept: "Get Fat"

   3. Day 3: Front Anchors Awareness (Part II)

      1. Front Anchors Awareness (Part II)

   4. Day 4: Front Anchors Progression

      1. Front Anchors Progression

   5. Day 5: Refine The Perfect Bridge

      1. Refine The Perfect Bridge

   6. Day 6: SI Joint Stabilizer Bridge

      1. SI Joint Stabilizer Bridge

   7. Day 7: Assessment + Article + FLOW

      1. Module 2 Assessment + Article
      2. Module 2 FLOW

   8. Extra Lessons

      1. Front Anchors Modification In Standing
      2. Tension Release + Front Anchors Modification
      3. Original Front Anchors Lesson (CBT 1.0)
      4. Bridge Arm Progressions

4. Module 3: Front Anchor Challenges

   11 lessons

   1. Day 1: Front Anchors Challenge

      1. Front Anchors Challenge

   2. Day 2: Thoracic Mobility

      1. Thoracic Mobility on a Foam Roll

   3. Day 3: Front Anchors Challenge II

      1. Front Anchors Challenge II

   4. Day 4: Regression & Progression

      1. Regression & Progression

   5. Day 5: Bridge on Foam Roll

      1. Bridge on Foam Roll

   6. Day 6: Infant Crawl

      1. The Infant Crawl

   7. Day 7: Module 3 FLOW

      1. Module 3 FLOW

   8. Daily Warm Up

      1. Daily Warm-up

   9. Extra Lessons

      1. Original Front Anchors Challenge (CBT 1.0)
      2. Original Thoracic Mobility (CBT 1.0)
      3. Original Bridge on Foam Roll (Alternate method)

5. Module 4: Back Anchor Challenges

   8 lessons

   1. Day 1: Back Anchor Challenge

      1. Back Anchor Challenge

   2. Day 2: Kneeling Push Away

      1. Kneeling Push Away

   3. Day 3: Back Anchor Challenge II

      1. Back Anchor Challenge II

   4. Day 4: Challenge III: Hip Flexor Stretch

      1. Challenge III: Hip Flexor Stretch

   5. Day 5: Butt Buster Bridge

      1. Butt Buster Bridge

   6. Day 6: Module 4 FLOW

      1. Module 4 FLOW

   7. Day 7: Phase 1 FLOW

      1. Phase 1 FLOW

   8. Extra Lessons

      1. Original Back Anchor Challenge (CBT 1.0)

6. Module 5: Anchor Triad Connection

   7 lessons

   1. Day 1: Anchor Triad

      1. Anchor Triad

   2. Day 2: The Spiral of Stability

      1. The Spiral of Stability

   3. Day 3: Anchor Triad Marching

      1. Anchor Triad Marching

   4. Day 4: Hip Hinge

      1. Hip Hinge

   5. Day 5: Master the Perfect Bridge

      1. Master the Perfect Bridge

   6. Day 6: Hip Hinge + Thoracic Mobility

      1. Hip Hinge + Thoracic Mobility

   7. Extra Lessons

      1. Original Anchor Triad (CBT 1.0)

7. Module 6: "Walking Week"

   7 lessons

   1. Day 1: Walking with Core Anchors

      1. Walking with Core Anchors

   2. Day 2: How Much To Engage Your Core

      1. Foundational Concept: How Much To Engage Your Core

   3. Day 3: Walking Hills With Core Anchors

      1. Walking Hills With Core Anchors

   4. Day 4: Going Up Stairs with Core Anchors

      1. Going Up Stairs with Core Anchors

   5. Day 5: Single Leg Bridge

      1. Single Leg Bridge

   6. Day 6: Dynamic Walking Progression

      1. Dynamic Walking Progression

   7. Extra Lessons

      1. Original Single Leg Bridge (CBT 1.0)

8. Module 7: Functional Movements

   6 lessons

   1. Day 1: Deadlift with Core Anchors

      1. Deadlift with Core Anchors

   2. Day 2: Deadlift Regression & Progression

      1. Deadlift Regression & Progression

   3. Day 3: Squat With Core Anchors

      1. The Squat With Core Anchors

   4. Day 4: Squat Regression & Progression

      1. Squat Regression & Progression

   5. Day 5: Resisted Bridge

      1. Resisted Bridge

   6. Day 6: The Bear Crawl

      1. The Bear Crawl

9. Module 8: Core Stability in All Planes

   7 lessons

   1. Day 1: Introduction to the Plank

      1. Introduction to the Plank

   2. Day 2: The Full Plank

      1. The Full Plank

   3. Day 3: Intro to Side Plank

      1. Introduction to Side Plank

   4. Day 4: The Side Plank

      1. The Side Plank

   5. Day 5: Single Leg Stance

      1. Single Leg Stance

   6. Day 6: Sumo Walking

      1. Sumo Walking

   7. Day 7: Phase 2 Flow

      1. Phase 2 Flow

10. Module 9: Complex Movements

    6 lessons

    1. Day 1: Typewriter Squat

       1. Typewriter Squat

    2. Day 2: Single Leg Squat

       1. Single Leg Squat

    3. Day 3: Running Man

       1. Running Man

    4. Day 4: Advanced Front Anchor Challenge

       1. Advanced Front Anchor Challenge

    5. Day 5: Chair Pose for Spinal Lengthening

       1. Chair Pose for Spinal Lengthening

    6. Day 6: Monster Walking

       1. Monster Walking

11. Module 10: Rotation (Advanced)

    6 lessons

    1. Day 1: Hip Rotation Control

       1. Hip Rotation Control

    2. Day 2: Airplane

       1. Airplane

    3. Day 3: Star Lunge

       1. Star Lunge (CBT Version)

    4. Day 4: Typewriter Squat Progression

       1. Typewriter Squat Progression

    5. Day 5: Rocker Bridge

       1. Rocker Bridge

    6. Day 6: Single Leg Bridge Progression

       1. Single Leg Bridge Progression

12. Module 11: Stretching & Maintenance

    5 lessons

    1. Day 1: Hip Rotation Active Stretch

       1. Hip Rotation Active Stretch

    2. Day 2: Shoulder Opener Active Stretch

       1. Shoulder Opener Active Stretch

    3. Day 3: Advanced Thoracic Mobility

       1. Advanced Thoracic Mobility

    4. Day 4: Standing Hip & Shoulder Opener

       1. Standing Hip & Shoulder Opener

    5. Day 5: Maintenance Commitment

       1. Maintenance Commitment

13. Module 12: After CBT

    6 lessons

    1. Day 1: Core Hanging

       1. Core Hanging

    2. Day 2: Core Hanging Challenge

       1. Core Hanging Challenge

    3. Day 3: Deadlifting Weight in the Gym

       1. Deadlifting Weight in the Gym

    4. Day 4: Squatting Weight in the Gym

       1. Squatting Weight in the Gym

    5. Day 5: Kettlebell Swing

       1. Kettlebell Swing

    6. Day 6: Single Leg Romanian Deadlift

       1. Single Leg Romanian Deadlift