Spinal Waves

This is the documentary on Ido Portal's work (highly recommended!).  This link will take you to the 25:52 mark where Ido teaches how to do the (head-leading sagittal plane) spinal wave.  

Deep Squat

Here is Ido's routine for rehabbing the resting deep squat.   

Passive Hanging

Get a pull-up bar for your house, hang throughout the day.  


For injured shoulders, more information, and the hanging challenge, read here:  http://www.idoportal.com/blog/hanging 

Jefferson Curls

Here's a favorite variation and some tips on how to program these:  https://www.instagram.com/p/Bbus2c6BPbk/?taken-by=hybridmovementpractice 

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