Foundation + Intensification

Setup

Right foot forward, left foot back — one step apart. Right foot in dorsiflexion: heel on ground, toes toward sky. Weight mostly on back foot. Feet: Working foot in dorsiflexion (heel down, toes up). Hands: At desk or free — not involved. Alignment: Upright, relaxed. Visualize: Imagine the inside ankle bone rolling in and the outside bone rolling out

Execution

Roll the ankle inside and outside while maintaining dorsiflexion.. With toes pointed up, roll the ankle inward (inside bone toward ground). Roll the ankle outward (outside bone toward ground). Touch big toe toward the ground with control. Touch pinky toe toward the ground with control. Explore the full arc between big toe and pinky toe. Timing: 10 side-to-side rolls per foot, or 30-60 seconds per foot

Feel Targets

Doing it right: Warmth in the ankle joint; Awareness of full range of motion

Adjust if: Keep the dorsiflexion — heel stays on ground; Move slowly with control

Dosage

Reset: 30s per foot

Intention Profiles

Video References

[07:47] Jon cues the ankle warmup — right foot forward, left foot back
[08:50] Jon clarifies: heel on ground, toes toward sky, roll inside/outside
[09:14] Jon adds visualization: inside bone rolling in, outside bone rolling out
[09:22] Jon adds: try to touch just big toe then just pinky toe
[09:44] Jon confirms: little ankle motor control at 20% intention

Setup

Kick right foot behind you. Flip foot over — top of foot presses into ground (plantar flexion). Right hand up, palm toward the sky. Feet: Working foot behind, top of foot pressing into ground. Hands: Same-side hand reaches palm-up to sky. Alignment: Upright, creating length between foot and hand. Visualize: Reach the hand and foot apart from each other — create maximum distance

Execution

Press top of foot into ground while reaching opposite hand to sky. Hold and breathe.. Right foot kicks behind, flip it over, press top of foot and toes into ground. Right hand reaches palm-up toward the sky. Reach those two points (foot and hand) apart from each other. Hold the stretch — feel hip flexor and lat stretch. Breathing: Add decompression breath: big inhale through nose filling ribs, strong exhale pulling torso tight. Timing: Hold each side for 2-3 decompression breath cycles

Feel Targets

Doing it right: Hip flexor stretch; Lat stretch; Fascial line from foot to hand

Adjust if: Once setup is done, you can hold it without much focus; Press down and reach up with intention

Dosage

Strength: 3-5 breaths per side; Reset: 2-3 breaths per side

Progressions

1. Add Isometric Tension: Increase how hard you push foot down and reach hand up.

Optional Stacks

• Decompression Breathing Stack: Big deep breath in, fill the ribs, pull the torso tight on exhale.

Intention Profiles

Video References

[14:19] Jon introduces the ankle push — right foot flip, press top into ground, right hand up
[15:01] Jon names it: ankle motor control slash fascia stretch. Adds decompression breath.
[15:37] Jon clarifies: mostly stretch and mobility, with optional isometric tension
[16:34] Jon explains: especially good for standing long periods, movement variability
[17:23] Switch to left side — same pattern

Setup

Feet about hip-width apart, facing forward. Lift toes, spread them, grip the ground. Feet, knees, hips all stay squared in line to the desk. Hands on desk or at sides. Feet: Hip-width, toes spread gripping ground. Hands: On desk or at sides. Alignment: Feet, knees, hips all stay squared forward throughout. Visualize: Imagine your hips are set in concrete — only your upper back moves

Execution

Slowly rotate upper back and shoulders to one side while everything below stays fixed. Explore the end range.. Slowly rotate upper back and shoulders to the right. Explore the rotation — find the end range. Hold the position. Breathing: Deep breath in through nose once in position. Timing: 2-3 decompression breath cycles per side

Feel Targets

Doing it right: Clear upper/lower body separation; Stretch/activation through mid-back

Adjust if: Hips must not move; This is the hard part — the parameters change along the way

Dosage

Strength: 3-5 breaths per side; Reset: 2 breaths per side

Progressions

1. Add Isometric Tension: Build whole-body tension while holding the rotation.
2. Full Spiral: Head, then hips, spiral in the same direction. Full-body spiral with strong decompression breath.

Optional Stacks

• Saccade Stack: Rapid eye switches left-right while holding rotation and isometric.

Intention Profiles

Video References

[24:56] Jon teaches thoracic rotation in structured format — setup, progression, stack, spiral, return
[25:31] Jon teaches the progression and stack sequence — best reference for form
[27:13] Walter gives feedback on stacking terminology
[27:50] Jon explains the stack is optional — could still rotate while reading email

Setup

Left foot forward, right foot back — one walking stride apart. Both feet facing forward. Back heel up just a bit. Lift all toes, spread them, grip the ground. Apply inward anchor — pull feet and legs toward center. Hands reach out to desk (fingertips gripping) or sphere of tension (all fingertips pressed together). Feet: Walking stride, both forward, back heel up, toes spread gripping. Hands: Fingertips on desk gripping, OR sphere of tension (all fingertips pressed together). Alignment: Tension connected through the whole chain from feet to hands. Visualize: Imagine your body as one taut cable from feet to fingertips

Execution

Build connected tension from feet through core to hands, then add decompression breathing.. Build tension: feet gripping, legs pulling inward, connection through core. Build up through hands into lats, back, arms. Connect ALL tension as one chain. Deep breath in through nose — feel ribs expand. Strong exhale — tension through torso, locks everything. Breathing: Deep breath in through nose filling ribs. Strong exhale tensioning torso — maintaining the space, feeling midsection and core.. Timing: 1-3 decompression breath cycles per side

Feel Targets

Doing it right: Full-body connection feet to hands; Ribs expanding on inhale; Midsection engagement on exhale; Stretch in back hip flexor

Adjust if: Everything connects — feet to hands as one chain; The exhale locks it down

Dosage

Strength: 3-5 breaths per side; Reset: 2-3 breaths per side

Progressions

1. Hip Spiral: Back hip spirals toward front inner thigh — subtle directed tension.
2. Hands Reach Up via Lats: Hands move from desk/sphere position upward, driven by lat engagement.

Optional Stacks

• VOR (Vestibular-Ocular Reflex) Stack: Eyes find a visual target. Head turns left-right while eyes stay stable on the target.

Intention Profiles

Video References

[29:49] Jon teaches lunge decompression in structured format — left foot forward. Best reference for full teaching.
[33:29] Right side — names it 'lunge decompression'. Different hand cue: all fingertips pressed together.
[35:50] Jon explains compounding stack concept — combining thoracic rotation with lunge
[43:04] Jon explains effort vs intention as separate dials — same position, different demand

Setup

Step feet to shoulder width. Turn feet in just a bit — slight internal rotation. Smoothly and fluidly pull hips back — not a lot of force. Feet: Shoulder-width, slightly turned in. Hands: Reaching forward toward ground or to a support surface. Alignment: Hinged at hips, spine neutral, not forcing the fold

Execution

Hinge hips back, reach hands forward, use breath to stretch lower back from inside out.. Smoothly pull hips back into the hinge. Find either inward or outward anchor to alleviate low back stress. Sit hips back deeper. Slowly reach hands out ahead toward the ground. Claw hands forward — feel the lats pull hips back deeper. Give 3 deep decompression breaths — send air toward lower back and lower ribs. Breathing: 3 deep decompression breaths. Direct the inhale toward lower back and lower ribs — stretching from inside out.. Timing: 3 decompression breath cycles

Feel Targets

Doing it right: Active stretch in lower back; Lat engagement as hands claw forward; Lower ribs expanding on inhale

Adjust if: Not a passive hang — actively pull hips back and claw hands forward; Scan to feel which anchor (inward or outward) alleviates more low back stress

Dosage

Strength: 5+ breaths; Reset: 3 breaths

Progressions

1. Anchor Selection: Find whether inward or outward anchor relieves more low back stress.
2. Breath as Stretch: Use decompression breathing to stretch the lower back from the inside out.

Intention Profiles

Video References

[37:07] Jon introduces tensegrity forward fold — step feet to shoulder width, turn in, hinge back
[39:30] Walter asks about feeling pressure above lower back — Jon explains knee softening fix
[40:43] Jon explains regression: hands on chair/yoga block/physio ball
[42:02] Jon clarifies: same stretch works with hands on desk too

Setup

Strap under right foot. Left foot back. Standing arms-length from desk. Slight hinge at the hip — neutral spine (upper body goes with it). Light contact with desk if needed for balance. Feet: Working foot on strap, gripping ground. Back foot ready to lift.. Hands: On strap, or light desk contact for balance. Alignment: Hinged at hip, neutral spine — like reaching down to pick something up. Visualize: Imagine you have a kettlebell at that foot. You're reaching down to pick it up and stand. The only difference: the strap stops you from moving.

Execution

Grip ground with foot, soft knee, hinge. Lift back leg. Try to return to standing — strap resists. Hold the isometric.. Grip ground with foot, soft knee bend. Hinge at the hip — upper body goes forward. Left foot lifts off ground. Try to return to standing — strap stops you. Hold the resistance (isometric). Breathe to back ribs — exhale and engage core/lats. Breathing: Breathe into the back ribs. Exhale engages core and lats — creates the connection.. Timing: Hold based on effort level — more effort = shorter hold. At max, 10-20 seconds. At moderate, 20-30 seconds.

Feel Targets

Doing it right: Hamstring and glute activation; Foot-to-core connection; Stretch in hamstring at length

Adjust if: Don't arch low back — find stretch in hamstrings; Shift tension away from neck if you feel it there; Tension in obliques is good

Dosage

Strength: 10-20 seconds per side, multiple sets; Reset: 20-30 seconds per side

Progressions

1. Two Hands to Single Arm: Start with both hands for balance, progress to single arm as control increases.
2. Bicep Stack / Platter Grip: Add bicep tension or platter grip while holding the isometric.

Intention Profiles

Video References

[44:51] Walter begins reviewing the single-leg deadlift from the Session 1 summary
[46:10] Walter executes from the summary — Jon confirms form
[47:19] Jon adds kettlebell visualization: 'imagine reaching down to pick it up and stand'
[49:40] Jon clarifies: desk reaches are actually a separate move, not a progression of the isometric
[51:02] Walter self-cues through the left side using the summary
[52:12] Jon explains the neck tension modification came from Walter's earlier question
[53:11] Jon defines 'attribute emphasis' as really just dosage — effort scaling

Setup

Stand on left foot. Right foot in the air just a bit. Torso straight — NOT hinged like the deadlift (this is a squat). Drop down into a single-leg squat position. Feet: Single foot, toes spread, gripping ground. Hands: Free — wherever helps balance. Alignment: Torso stays upright. This is a squat, not a hinge.. Visualize: Like a bit of a pistol squat — drop straight down, not forward

Execution

30-second isometric hold → reps to near-failure → 30-second hold. The BFR protocol.. Drop into single-leg squat position and hold for 30 seconds. Build tension: spread toes, grip ground, create more muscle activation. After 30 seconds: start reps — stand up and go back down. Rep until near-fatigue (leave just enough gas for the final hold). When almost spent: drop back into the squat and hold 30 more seconds. Stand up and rest. Breathing: Breathe through the holds — don't hold your breath despite the burn.. Timing: 30s hold → reps to near-failure → 30s hold. Total: ~90-120 seconds per leg.

Feel Targets

Doing it right: Burning and fatigue in quad, knee, patellar tendon area; Lactate buildup — the burn is the point

Adjust if: Leave gas in the tank for the final 30s hold — don't fully exhaust on reps; The burn means it's working — this is tissue building

Dosage

Strength: 30s hold → reps → 30s hold per leg

Progressions

1. Increase Isometric Tension: Build more tension through foot grip and muscle engagement during the holds.
2. Deeper Range: After building tissue through the protocol, progress to deeper squat angles.

Intention Profiles

Video References

[1:06:59] Jon introduces BFR concept — stand on left foot, single-leg squat (not a hinge)
[1:07:56] Walter clarifies: torso straight, not hinged. Jon confirms: like a pistol squat
[1:08:10] Jon explains the progression: build isometric through tension, spread toes, grip ground
[1:09:08] 30s hold done — now rep it out. Stand up, go back down.
[1:11:13] Jon explains: the setup for BFR is just whatever the isometric is. Did push-ups before.
[1:11:43] Right leg — Jon cues: drop into isometric, increase tension through foot grip
[1:12:08] Screenshot trigger: Walter asks Jon to say 'like this'
[1:13:07] Jon explains depth progression: after tissue building, go deeper over time