Introduction to the PREMIER Body Method
1
Introduction to the PREMIER Body Method
2:22
2
How the PREMIER Body Method Started
2:54
3
Who is the PREMIER Body Method For?
3:56
The Sport of Life
4
The Why Factor
4:31
5
Active and Passive Tissue
7:26
6
What Do Muscles Really Do?
4:51
7
The Neurological Firing Pattern
6:23
8
Motor Learning
2:00
9
Physical Capability Limits
5:23
10
Pain
3:02
11
The Fatigue Factor
3:13
12
Building Movement
4:08
13
The Three Major Categories of Movement
5:09
14
Stretching, Flexibility, and Mobility
5:41
15
Alternative Goals
4:35
16
Challenging Our Body Physically Through Exercise
6:04
17
Healing is a Skill
3:20
How the PREMIER body Method Training Program Works
18
How the PREMIER body Method Training Program Works
3:57
19
How To Progress Through the PREMIER Body Method Training Program
5:32
Level 1 Introduction - Full Spinal Control
20
Level 1 Introduction - Full Spinal Control
3:39
21
Level 1 - Downloadable Training Sheet
Level 1 - Training Session 1
22
Core Stability Introduction - The First Piece of Full Spinal Control
1:56
23
Pelvic Position: the Foundation
2:06
24
How To Engage Core Stability "ON"
4:43
25
Core Bracing: Stage 1
26
Motor Memory - The Check List
1:14
27
Finishing Touches and Core Bracing Review
1:39
28
Training Session #1
29
Core Bracing Review
0:26
30
Heel Lifts
2:43
31
Heel Lifts
32
Advanced Heel Lifts on the Foam Roller
1:36
33
Advanced Heel Lifts on Foam Roller
Level 1 - Training Session 2
34
Training Session #2
35
Heel Drives
1:41
36
Heel Drives
37
Advanced Heel Drives on the Foam Roller
0:38
38
Advanced Heel Drives on the Foam Roller
39
Fall Outs
1:08
40
Fall Outs
41
Advanced Fall Outs on the Foam Roller
0:54
42
Ball Squeeze
0:46
43
Ball Squeeze
44
Advanced Ball Squeeze on the Foam Roller
0:29
45
Supine Scapular Setting
2:26
46
Supine Scapular Setting
47
Cervical Spine DNF Stage 1
1:59
48
Cervical Spine DNF Stage 1
49
Cervical Spine Series Review and Trouble Shooting
0:57
Level 1 - Training Session 3
50
Training Session #3
51
Prone Scapular Setting - Stage 1
1:29
52
Prone Scapular Setting - Stage 1
53
Scapular Setting Series Review and Troubleshooting
1:20
54
Cervical Spine DNF - Stage 2
1:10
55
Cervical Spine DNF - Stage 2
56
Gluteal Bridge - Stage 1
2:38
57
Gluteal Bridge - Stage 1
58
Side Lying Clamshell
1:37
59
Side Lying Clamshell
60
Gluteal Bridge Series Review and Troubleshooting
1:26
Level 1 - Training Session 4
61
Training Session #4
62
Prone Scapular Setting - Stage 2
1:01
63
Prone Scapular Setting - Stage 2
64
Gluteal Bridge - Stage 2
1:34
65
Gluteal Bridge - Stage 2
66
Side Lying Hip Abduction
2:12
67
Side Lying Hip Abduction
Level 1 - Training Session 5
68
Training Session #5
69
Dead Bug Stage 1, Stage 2, Stage 3
2:39
70
Dead Bug - Stage 1
1:15
71
Dead Bug - Stage 1
72
Dead Bug Series Review and Troubleshooting
1:32
73
Bird Dog Stage 1, Stage 2, Stage 3
2:06
74
Bird Dog - Stage 1
0:58
75
Bird Dog - Stage 1
76
Bird Dog Series Review and Trouble Shooting
1:13
Level 1 - Training Session 6
77
Training Session #6
78
Dead Bug - Stage 2
1:01
79
Dead Bug - Stage 2
80
Bird Dog - Stage 2
0:25
81
Bird Dog - Stage 2
82
Introduction to Wall Angles
0:42
83
Wall Angles - Stage 1
0:54
84
Wall Angles - Stage 1
85
Wall Angels Series Review and Troubleshooting
1:21
Level 1 - Training Session 7
86
Training Session 7
87
Cervical Spine DNF - Stage 3
1:12
88
Cervical Spine DNF - Stage 3
89
Prone Scapular Setting - Stage 3
1:43
90
Prone Scapular Setting - Stage 3
91
Dead Bug - Stage 3
0:55
92
Dead Bug - Stage 3
93
Bird Dog - Stage 3
0:59
94
Bird Dog - Stage 3
Level 1 - Training Session 8
95
Training Session #8
96
Gluteal Bridge - Stage 3
1:15
97
Gluteal Bridge - Stage 3
98
Wall Angel - Stage 2
1:08
99
Wall Angel - Stage 2
Level 2 Introduction - Basic Functional Human Motion
100
Level 2 Introduction - Basic Functional Human Motion
1:38
101
Level 2 - Downloadable Training Sheet
Level 2 - Training Session 9
102
Training Session #9
103
Level 1 - Fundamentals Warm Ups
2:40
104
The Basic Hip Hinge - The First Main Category of Movement
5:55
105
The Basic Hip Hinge
106
The Basic Hip Hinge - Summary
0:49
107
Introduction to the Pulling Series - The Second Category of Movement
1:02
108
Set Scapular Pull
1:47
109
Set Scapular Pull
110
Introduction to the Pressing Series: The Third Category of Movement
0:23
111
Serratus Push
1:14
112
Serratus Push
Level 2 - Training Session 10
113
Training Session #10
114
Single Leg Balance
1:28
115
Single Leg Balance
116
Unilateral and Single Leg Stability Series Review and Troubleshooting
1:23
117
Rotator Cuff Series Introduction
1:07
118
Rotator Cuff Exercises
1:54
119
Rotator Cuff Exercises (0 degrees)
120
Rotator Cuff Exercises (90 degrees)
121
Rotator Cuff Exercise (120 degrees)
122
Rotator Cuff Series Review and Troubleshooting
1:14
Level 2 - Training Session 11
123
Training Session #11
124
The Squat Movement Pattern
3:25
125
The Squat Movement Pattern
126
Basic Front Plank
1:50
127
Basic Front Plank From Knees
128
Basic Front Flank From Feet
129
Pelvic, Core, and Spinal Control Series Review and Troubleshooting
1:16
Level 2 - Training Session 12
130
Training Session #12
131
The Deadlift Movement Pattern
2:55
132
The Deadlift Movement Pattern
133
Hip Hinge Series Review and Trouble Shooting
1:29
134
Standing Hip Stability
1:32
135
Standing Hip Stability
136
Push Up Plus
1:13
137
Push Up Plus
138
Basic Side Plank
1:10
139
Basic Side Plank From Knees
140
Basic Side Plank From Feet
Level 2 - Training Session 13
141
Level 2 - Training Session 13
142
Crab Walks
1:23
143
Crab Walks
144
Single Leg Balance with Eyes Closed
0:55
145
Single Leg Balance with Eyes Closed
146
Mid Rows
1:57
147
Mid Rows
148
Basic Pulling Series Review and Troubleshooting
1:24
Level 2 - Training Session 14
149
Training Session #14
150
Push Ups
1:07
151
Push Ups (Angle)
152
Push Up (Floor)
153
Basic Pressing Series Review and Trouble Shooting
1:23
154
W's
1:06
155
W's
156
Advanced Scapular Control Series Review and Trouble Shooting
1:27
Level 2 - Training Session 15
157
Training Session #15
158
Bent Over Rows
1:29
159
Bent Over Rows
160
T's
0:45
161
T's
162
Front Plank with Extremity Movement
1:36
163
Front Plank from Knees with Extremity Movement
164
Front Plank from Feet with Extremity Movement
Level 2 - Training Session 16
165
Training Session #16
166
Y's
0:41
167
Y's
168
Side Plank with Extremity Movement
1:05
169
Side Plank from Knees with Hip Abduction
170
Side Plank from Feet with Hip Abduction
Level 3 Introduction - Functional Exercise Movement
171
Level 3 Introduction - Functional Exercise Movement
1:18
172
Level 3 - Downloadable Training Sheet
Level 3 - Training Session 17
173
Training Session #17
174
Level 2 Fundamentals Warm-Up
5:23
175
Introduction to Advanced Hip Hinging Series: Advanced Squatting
2:15
176
Olympic Back Squats
1:46
177
Olympic Back Squats
178
Introduction to Advanced Deadlift Exercise
2:48
179
Romanian Deadlifts (RDL'S)
1:44
180
Romanian Deadlifts (RDL'S)
181
Introduction to Advanced Pulling Series
1:13
182
Low Rows
1:33
183
Low Rows
184
Advanced Pulling Series Review and Troubleshooting
1:23
185
Introduction to Advance Pressing Series
0:41
186
The Bench Press and Bench Press Variations (flat, incline, decline)
2:19
187
Bench Press (Flat)
188
Bench Press (Incline)
189
Bench Press (Decline)
190
Advanced Pressing Series Review and Trouble Shooting
1:24
Level 3 - Training Session 18
191
Training Session #18
192
Power Back Squat
1:41
193
Power Back Squat
194
Power Deadlift
1:31
195
Power Deadlift
196
Introduction to the Unilateral Hip Hinge Exercises
1:15
197
Split Squats
0:45
198
Split Squat
199
Advanced Hip Hinge Series Review and Troubleshooting
1:28
200
High Rows
1:34
201
High Rows
202
Standing Hip Stability with Eyes Closed
1:11
203
Standing Hip Stability with Eyes Closed
Level 3 - Training Session 19
204
Training Session #19
205
Front Squats
1:48
206
Front Squats
207
Stiff/Straight Leg Deadlift
1:34
208
Stiff/Straight Leg Deadlift
209
Stiff/Straight Leg Deadlift
0:56
210
Single Leg RDL's
211
Lateral Squats
1:26
212
Lateral Squats
213
Lat Pull Downs
1:10
214
Lat Pull Downs
215
Introduction to Overhead Activity and the Overhead Holdout Exercise
1:25
216
Overhead Activity and the Overhead Holdout Exercise
217
Advanced Overhead Series Review and Troubleshooting
1:27
Level 3 - Training Session 20
218
Training Session #20
219
Step Up
1:14
220
Step Up
221
Overhead Press
1:18
222
Overhead Press (Bilateral)
223
Overhead Press (Unilateral)
224
Plank Rolls
1:43
225
Plank Rolls
226
Advanced Core Stability and Spinal Control Series Review and Troubleshooting
1:08
227
The Full Premier Warm-Up
7:02
228
How to Preform the Strength and Conditioning Circuits
3:14
229
Circuit 1
1:54
Level 3 - Training Session 21
230
Training Session #21
231
Bulgarian Squats
1:19
232
Bulgarian Squats
233
Pull Ups
1:00
234
Pull Ups
235
Dips
0:48
236
Dips
237
Circuit 2
2:10
Level 3 - Training Session 22
238
Training Session #22
239
Forward Lunge
0:42
240
Forward Lunge
241
Curl to Overhead Press
1:06
242
Curl to Overhead Press
243
Chops
1:38
244
Chops (Neutral)
245
Chops (Down)
246
Chops (Up)
247
Chops (Up)
0:50
248
Hip Flexor Stretch
1:03
249
Hip Flexor Stretch
250
Gluteal Stretch
0:40
251
Gluteal Stretch
252
Hip Rotator Stretch
0:54
253
Hip Rotator Stretch
Level 3 - Training Session 23
254
Training Session #23
255
Reverse Lunges
0:44
256
Reverse Lunges
257
Hamstring Stretch with Sciatic Nerve Floss
1:17
258
Hamstring Stretch with Sciatic Nerve Floss
259
Lateral Groin Stretch
0:38
260
Lateral Groin Stretch
261
Straddle Stretch
0:35
262
Straddle Stretch
263
Calf 2 Way Stretch
0:39
264
Calf 2 Way Stretch
Level 3 - Training Session 24
265
Training Session #24
266
Circuit #3
267
Three Categories of Exercise Movement Master List
268
Lateral Lunge
0:48
269
Lateral Lunge
270
Pectoralis Stretch
0:45
271
Pectoralis Stretch
272
Lattisimus Stretch
0:27
273
Lattisimus Stretch
274
Thoracic Spine Foam Roller Mobilization
0:53
275
Thoracic Spine Foam Roller Mobilization
276
Posterior Shoulder Joint (GHJ) Stretch
0:46
277
Posterior Shoulder Joint (GHJ) Stretch
Completion
278
Congratulations on Completing the Program
4:06
The Coach
Dr. Donald J Richardson, DC, DACBSP, CSCS
Dr. Donnie’s passions for sports, science, and the human body led him to pursue his post-graduate specialty degrees in sports medicine, biomechanics, rehabilitation, sports nutrition, strength and conditioning, and sports performance. He has worked for various USA Olympic National Governing Bodies serving as both a team doctor and sports performance coach, traveling the world with our country’s elite athletes. His true passion is in the field of human movement education and bridging the gap between rehabilitation, basic strength and conditioning, injury prevention, health and fitness, and sports performance.
At his private practice in Universal City, CA, Dr. Richardson treats injuries by teaching biomechanics from the ground up. It is a training environment for people of all levels to achieve their goals, whether healing from an injury, getting back in shape to enjoy the life they deserve, or taking their athletic performance to the highest level.”
Dr. Richardson’s book, “Your Life Pain Free, A Doctor’s Guide to Healing from Pain, Strengthening Your Core, and Living the Sport of Life,” takes you step by step, rebuilding your physical body from the ground up, helping you get in the best shape you can be in, despite any physical issues you may be experiencing.
Dr. Richardson consults and teaches at sports medicine and training facilities assisting other doctors, therapists, coaches, and trainers implement the highest quality active care program around: The Premier Body Method system of physical rehabilitation and performance training.
