Spinal Wave Protocol
Segmental spine articulation from seated and quadruped positions. Requires 2 m² floor space with mat optional.
Vertical Load Holds
Wall-assisted static positions targeting push and pull tension lines. Suitable for rooms with one clear wall surface.
Ground-to-Stand Arc
Linked transitions moving between floor, kneeling, and standing positions. Needs 4 m² minimum clearance.
Lateral Rebound Grid
Controlled lateral jumps with emphasis on landing mechanics. Requires stable floor surface and 3 m² path.
Shoulder Girdle Circuit
Scapular rotation and overhead range work performed standing. No floor space required beyond arm span.
Posterior Chain Lock
Extended static holds for glutes, hamstrings, and calves. Performed in a single standing position.