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OLD VERSION OF TAKE10
This version of Take10 is basically retired
START HERE
Welcome (2:49)
IMPORTANT: Staying In Touch
How To Use This Program
Recommended Equipment
Make Some Space
Tips For Success (6:46)
Alignment Points Tutorial (13:01)
The Alignment Points
The Alignment Points For Easy Reference (7:40)
Session One: Walking + Standing Basics
Session One Class: Calf stretch, Top of the Foot Stretch, and Hip Sways (10:33)
Session Two: Meet Your Upper Body
Session Two Class: Rhomboid push-ups, Thoracic stretch, Reverse Prayer hands (9:51)
Session 2 Bonus: Roll Out Your Rhomboids (4:03)
Session 2 Bonus: Thoracic Stretch Variation If Your Knees Hurt (1:54)
Session 2 Bonus: Another View Of Rhomboid Push Ups (1:14)
Session Three: More Standing & Walking
Session 3 Class: Click Clack, Double Calf, Toe Lifts (10:32)
Session 3 Tutorial: Hip Hinging (5:02)
Session Four: Releasing Tension In The Core
Session 4 Class: Psoas Release (9:41)
February 2018 Coaching Call (49:56)
Session Five: The Rib/Shoulder Relationship
Session Five Class: Overhead Reach, Thoracic Stretch, Angels (10:48)
Session Five Bonus: Standing Shoulder Evaluation (3:45)
Session Six: Movement At The Hips
Session Six Class: Side Leg Lifts, Supine 4, Forward Bend & Sway (11:36)
Session Seven: Wake Up Your Feet!
Session Seven Class: Toe Spreading, Foot Mobilization, Toe Lifting And Active Spreading (10:17)
Session Seven Tutorial: Pelvis And Ribs Neutral Practice (3:57)
Session Eight: The Functional Lateral Hips
Session Eight Class: Pelvic Listing, Seated #4, Double Calf (12:14)
Session Eight Pelvic Listing Tutorial (8:58)
Session Nine: A Neck Class
Session Nine Class: Head Hang, Head Ramp, Platysma Stretch, External shoulder rotation and lateral bend (9:15)
Session Nine Tutorial: Head Ramping (3:43)
Session Ten: Hamstrings and Posterior Push-off
Session Ten Class: Bridge, Strap Stretch, Double Calf (Up phase) (12:32)
March Coaching Call (43:10)
Session Eleven: Squats and Hip Flexion
Session Eleven Class: Hip Flexion Exploration, Click Clack on the Floor, Quadruped Squat Prep (10:19)
Session Twelve: Breathing & Core Movement
Session Twelve Class: Twisting, Rib Breathing, The Catsuit Stretch (11:37)
Session Thirteen: A Catch Up Week
Catch Up, Review, or Head Outside
Section Fourteen: A New Alignment Point (the 'Knee Pits') + A Coaching Call
Session Fourteen Class: Femoral Rotation (Calf stretch with rotation, Pez Dispenser, Strap Stretch, Standing external rotation) (10:05)
Session Fourteen Tutorial: Femoral Rotation AKA Neutral Knee Pits (6:48)
April Coaching Call Replay (49:55)
Session Fifteen: Rotation - the Arm & Shoulder Version
Session Fifteen Class: Humeral Rotation (Understanding Humeral Rotation, Rhomboid Push Ups, Triceps Press Ups, Some Neck Stuff (13:00)
Session Fifteen Tutorial: Breaking Up Arm & Shoulder Motions (5:21)
Session Sixteen: Get Your Legs In Their Tracks (& Love Your Knees & Hips)
Session Sixteen Class (Top of the Foot, Seated #4, Double Calf, Knee Cap Release) (11:34)
Session Seventeen: More Leg Rotation
Section 17 Class: More Leg Rotation (9:55)
Session Eighteen: Waist, Ribs, Shoulders
Class 18: Waist, Ribs, Shoulders (11:20)
May Coaching Call: Walking & More! (40:53)
Session Nineteen: Hip Extension (For Better Walking)
Class 19: The Coveted Skill Of Hip Extension (14:48)
Bonus: Lunges For Sore Knees (1:14)
Session Twenty: Accessing The Deep Core
Class 20: Accessing The Deep Core (8:18)
Session 20 Tutorial: The Reflexive Core (9:09)
Bonus: Belly Rolling (8:23)
Session Twenty One: Arm Swing
Class Twenty One: Arm Swing (12:56)
Session Twenty Two: Squatting With Vertical Shins
Class 22: Squatting With Vertical Shins (11:11)
June Coaching Call: Bolstering - Why It Matters, When To Bolster, How To Bolster (39:44)
Session Twenty Three: MYDNA Stance & Rainbow Loads
Class 23: MYDNA Stance & Rainbow Loads (Calf, Rainbow Calf, TOFS, Double calf) (10:08)
Session Twenty Four: MYDNA Foot Mobilization
Class Twenty Four: MYDNA Foot Mobilization (14:55)
Session Twenty Five: MYDNA Move While You Sit
Class 25: MYDNA Sitting & Your Hips, Core & Shoulders (11:15)
Session Twenty Six MYDNA Mouse Hands To Monkey Arms
Class 26: MYDNA Mouse Hands to Monkey Arms (Rhomboid Push Ups, Windmills, Finger stretches, Floor angels, Psoas release) (17:42)
Session Twenty Seven MYDNA Walking
Class 27: MYDNA Walking (quad stretch, listing, lunge) (10:37)
July Coaching Call: MYDNA Bookclub (68:36)
Session Twenty Eight MYDNA Pelvic Floor
Class 28: MYDNA Pelvic Floor (15:33)
Session Twenty Nine Catch Up Week!
Catch up, review, or head outside.
Session Thirty: Breaking Up (the Ribcage and the Pelvis) Is Hard To Do
Class 30: Ribs & Pelvis (Lumbar Release, Click Clack, Double Calf Lumbar Release, Rib Slides (8:51)
Session Thirty One: Crawling
Class 31: Crawling (10:59)
Session Thirty Two: Active Hip Extension
Class 32: Active Hip Extension (Psoas lunge, Quad Stretch, Rec Fem Lunge, Active Lunge) (11:08)
Session Thirty Three: Releasing Tension In The Back Line
Class 33: Releasing Tension In Back Line (Catsuit, Head Hang, Head Ramp) (13:24)
Session Thirty Four: The Butt Class
Class 34: The Butt Class (listing, double calf, 1 legged forward bend) (11:53)
Session Thirty Five: Foot Strength
Class 35: Foot Strength (gas pedals, floor transitions, calf elevators, calf stretch) (12:13)
September Coaching Call: The Psoas and More! (54:22)
Session Thirty Six: Twisting and Breathing
Class 36: Twisting and Breathing (standing twist, seated twist, rib twist, breathing practice) (11:31)
Session Thirty Seven: A Catch Up Week
Session 37: Catch Up, Review, or Head Outside
Session Thirty Eight: Neck & Upper Back
Session 38: Neck & Upper Back (head ramping, prone head ramping, neck and shoulder stretch) (11:39)
Session Thirty Nine: Balance
Session 39: Balance (While Standing) (standing, single legged balance, listing, counter balance) (10:16)
Session Forty: Triceps
Session 40: Triceps (triceps stretch, triceps press, triceps stretch on bolster) (11:27)
October Coaching Call: Releases (73:04)
Session Forty One: Knees (and Hip Flexors)
Session 41: Knees (and Hip Flexors) (hip flexor release, standing quad stretch, lunge) (12:21)
Session Forty Two: For The Forearms
Class 42: For the forearms (Supine hand stretch, thoracic palms up, stabilized rotations, arm behind back) (9:13)
Session Forty Three: Airport Moves
Session 43: Airport Moves (double calf, hip slides, squats, standing #4) (9:14)
Session Forty Four: For The Spine
Session 44: For The Spine (Supine twists, RPs, ROLB, Quadruped twists) (10:35)
Session Forty Five: Stretching Or Releasing?
Session Forty Five: Stretching Or Releasing? (11:37)
November Coaching Call: The Alignment Points Revisited (62:53)
Bonus: Get Out Of That Chair (2:36)
Session Forty Six: Hanging Prep
Class 46: Hanging Prep (Floor angels, scapular retraction, thoracic, dome pullover) (11:16)
Session Forty Seven: Side Hanging
Session 47: Side Hanging (Side hanging, hand stretches) (10:44)
Session Forty Eight: The Dead Hang. Bad name, great move.
Session 48: The Dead Hang (dead hang, scapular retraction, hand stretches, variations) (9:24)
Session Forty Nine: Dynamic Hanging - And/Or A Gentle Session For Your Neck
Session 49: Dynamic Hanging (side to side swing, side shuffle, side hang, hand stretches) (10:05)
Bonus: Roll Out Your Neck (11:17)
Session Fifty: Walking & Your Lower Legs
Session Fifty: Walking & Your Lower Legs (calf stretch, TOFS, calf elevators, jumps, active feet walking) (9:48)
Session Fifty One: Hips (& Walking)
Session 51: Hips (& Walking) (Listing, walking bridges, rotated #4) (13:03)
Coaching Call 11: Hyperkyphosis
Session Fifty Two: A Catch Up Week
Session 52: Catch Up Week
Session Fifty Three - Happy Knees
Take10 Class 53: Happy Knees (shank rotation, knee CARs, patella lifts) (10:20)
Session Fifty Four - Active Neck Strength
T10 54 - Neck (scapula CARs, isometric neck strength, concentric and eccentric flexion/extension, lateral flexion) (12:48)
Session Fifty Five - Hip Movement Exploration
Class 55 - Exploring Hip Movement (standing hip flexion, lunges, 1/2 happy baby, leg lifts) (12:42)
Session Fifty Five Bonus - February Coaching Call - Pelvic Floor Basics
February Coaching Call: Pelvic Floor Basics (25:52)
Session Fifty Six - Active Hip Mobility
Take10 56 Hip Mobility (hip CARs, standing #4, stepping over/under) (11:30)
Take10 Bonus - Hip CARs In Detail (5:52)
Session Fifty Seven - Stronger Feet
Take 10 Session 57: Strong Feet (11:11)
Session Fifty Eight - Stable Elbows
Class 58 - Elbow stability (CARs, triceps push ups, arms behind back, side thoracic) (11:03)
Session Fifty Nine: Twisting and Bending The Core
Class 59: Twisting and Bending The Core (Upper body CARs, full body standing twists, deep squat backward reach, special guests!) (11:36)
Session Sixty: Shoulders Front & Back
Class 60: Shoulders Front & Back (turtle stretch, inverted crawl, block behind back, rib twists in quadruped) (11:21)
Session Sixty One: Pelvic Floor Fun
Class 61: Pelvic Floor Fun (Vee-sit, Supine cross legged stretch, Leg to the side) (15:56)
Section Sixty Two: Hip Extension
Class 62: Extend Those Hips (16:24)
Session Sixty Three: Squatting - Backs of the legs
Class Sixty Three: Squatting & the Back Line (10:57)
Session Sixty Four: Untuck Your Squat
Class 64: Untuck Your Squat (12:37)
Session Sixty Five: Squatting With Vertical Shins
Class 65: Squatting with vertical shins (10:33)
Take10 April Coaching Call - CARs and Mobility Intro
April 2019 Coaching Call: Introduction to CARs and Mobility Work (47:23)
Session Sixty Six: A Catch Up Week
Session 66: Catch Up, Review or Head Outside
Session Sixty Seven: CARs & Irradiation
Class 67: Introduction to CARs and Irradiation (11:20)
Section Sixty Eight: Upper Body CARs
Class 68: Upper Body CARs (16:59)
Section Sixty Nine: Lower Body CARs
Class 69: Lower Body CARS (13:22)
Section Seventy: CARs Daily Full Body Practice
Class 70: Every Day CARs (15:22)
Section Seventy One: Spinal Segmentation
Class 71: Spinal Segmentation (12:25)
Section Seventy One: Play With Your CARs
Class 72: Play With Your CARs (12:38)
Session Ten Class: Bridge, Strap Stretch, Double Calf (Up phase)
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