Premier Body Method - Train By Series

1 Train By Series 2 Level 1 Training Sheet - Movement Fundamentals 3 Level 2 Training Sheet - Basic Functional Human Motion 4 Level 3 Training Sheet - Functional Exercise Movement 5 How the Premier Body Method Training Program Works 3:57 6 How to Progress Through the Premier Training Program 5:32 7 Core Stability Introduction 1:56 8 Pelvic Position: The Foundation 2:06 9 How to Engage Core Stability "ON" 4:43 10 Motor Memory: The Checklist 1:14 11 Finishing Touches and Core Bracing Review 1:39 12 Core Bracing Review 0:26 13 Heel Lifts 2:43 14 Advanced Heel Lifts on the Foam Roller 1:36 15 Heel Drives 1:41 16 Heel Drives 1:41 17 Advanced Heel Drives on the Foam Roller 0:38 18 Fallouts 1:08 19 Advanced Fallouts on the Foam Roller 0:54 20 Ball Squeeze 0:46 21 Advance Ball Squeeze on the Foam Roller 0:29 22 Supine Scapular Setting 2:26 23 Prone Scapular Setting - Stage 1 1:29 24 Prone Scapular Setting - Stage 2 1:01 25 Prone Scapular Setting - Stage 3 1:43 26 Scapular Setting Series Review and Troubleshooting 1:20 27 Cervical Spine (DNF) - Stage 1 1:59 28 Cervical Spine (DNF) - Stage 2 1:10 29 Cervical Spine (DNF) - Stage 3 1:12 30 Cervical Spine Series Review and Trouble Shooting 0:57 31 Gluteal Bridge - Stage 1 2:38 32 Gluteal Bridge - Stage 2 1:34 33 Gluteal Bridge - Stage 3 1:15 34 Side Lying Clam Shell 1:37 35 Side Lying Hip Abduction 2:12 36 Gluteal Bridge Series Review and Trouble Shooting 1:26 37 Dead Bug - Stage 1, Stage 2, Stage 3 2:39 38 Dead Bug - Stage 1 1:15 39 Dead Bug - Stage 2 1:01 40 Dead Bug - Stage 3 0:55 41 Dead Bug Series Review and Troubleshooting 1:32 42 Bird Dog - Stage 1, Stage 2, Stage 3 2:06 43 Bird Dog - Stage 1 0:58 44 Bird Dog - Stage 2 0:25 45 Bird Dog - Stage 3 0:59 46 Bird Dog Series Review and Troubleshooting 1:13 47 Introduction to the Wall Angle Series 0:42 48 Wall Angle - Stage 1 0:54 49 Wall Angle - Stage 2 1:08 50 Wall Angle Series Review and Trouble Shooting 1:21 51 Introduction to Level 2 1:38 52 Level 1 Fundamental Warm Up 2:40 53 The Basic Hip Hinge:The First Main Category of Movement 5:55 54 The Basic Hip Hinge: One More Important Detail 1:42 55 The Basic Hip Hinge Summary 0:49 56 The Squat Movement Pattern 3:25 57 The Deadlift Movement Pattern 2:55 58 Crab Walks 1:23 59 Hip Hinge Series Review and Troubleshooting 1:29 60 Single Leg Balance 1:28 61 Standing Hip Stability 1:32 62 Single Leg Balance With Eyes Closed 0:55 63 Unilateral and Single Leg Series Review and Trouble Shooting 1:23 64 Basic Front Plank 1:50 65 Basic Side Plank 1:10 66 Front Plank with Extremity Movement 1:36 67 Side Plank with Extremity Movement 1:05 68 Advance Core Stability and Spinal Control Series Review and Trouble Shooting 1:16 69 W's 1:06 70 T's 0:45 71 Y's 0:41 72 Advance Scapular Control Series Review and Troubleshooting 1:27 73 Level 2- Rotator Cuff Series 1:07 74 Rotator Cuff Exercises 1:54 75 Rotator Cuff Series Review and Troubleshooting 1:14 76 Introduction to the Pulling Series: The Second Category of Movement 1:02 77 Set Scapular Pull 1:47 78 Mid Rows 2:05 79 Bent Over Rows 1:29 80 Basic Pulling Series Review and Troubleshooting 1:24 81 Serratus Push 1:14 82 Push-Up Plus 1:13 83 Push-Ups 1:07 84 Basic Pressing Series Review and Trouble Shooting 1:23 85 Introduction to Level 3 1:18 86 Level 2 Fundamentals Warm Up 5:23 87 Introduction to Advance Hip Hinge Series: Advanced Squatting Exercises 2:15 88 Olympic Back Squats 1:46 89 Power Back Squats 1:41 90 Front Squats 1:48 91 Introduction to Advance Deadlifting Exercises 2:48 92 Romanian Deadlifts (RDL's) 1:44 93 Power Deadlift 1:31 94 Stiff/Straight Leg Deadlift 1:34 95 Introduction to Unilateral Hip Hinge Exercises 1:15 96 Split Squat 0:45 97 Lateral Squat 1:26 98 Step-Ups 1:14 99 Bulgarian Squats 1:19 100 Forward Lunges 0:42 101 Reverse Lunges 0:44 102 Lateral Lunges 0:48 103 Advanced Hip Hinge Series Review and Trouble Shooting 1:28 104 Standing Hip Stability with Eyes Closed 1:11 105 Plank Roll 1:43 106 Chops 1:38 107 Stability and Spinal Control Series Review and Troubleshooting 1:08 108 Introduction to Advanced Pulling Series 1:13 109 Mid Rows (Review from Level 2) 2:05 110 Low Row 1:33 111 High Row 1:34 112 Lat Pull Downs 1:10 113 Pull-Ups 1:00 114 Advanced Pulling Series Review and Troubleshooting 1:23 115 Introduction to Advanced Pressing Series 0:41 116 Push-Ups (Review from Level 2) 1:07 117 The Bench Press and Bench Press Variations (Flat, Incline, Decline) 2:19 118 Dips 0:48 119 Advanced Pressing Series Review and Troubleshooting 1:24 120 Introduction to Overhead Activity and the Overhead Holdout Exercise 1:25 121 Overhead Press 1:18 122 Curl to Overhead Press 1:06 123 Advance Overhead Series Review and Troubleshooting 1:27 124 The Full Premier Warm Up 6:13 125 How to Performance the Strength and Conditioning Circuits 3:14 126 Circuit 1 1:54 127 Circuit 2 2:10 128 Circuit 3 129 Downloadable - Three Categories of Exercise Movement Master List 130 Introduction to Stretching Series 0:50 131 Hip Flexor Stretch 1:03 132 Gluteal Stretch 0:40 133 Hip Rotator Stretch 0:54 134 Hamstring Stretch and Sciatic Nerve Floss 1:17 135 Lateral Groin Stretch 0:38 136 Straddle Stretch 0:35 137 Calf 2-Way Stretch 0:39 138 Pectoralis Stretch 0:45 139 Latissimus Stretch 0:27 140 Thoracic Spine Foam Roller Mobilization 0:53 141 Posterior Shoulder Joint (GHJ) Stretch 0:46