Daily Sequences

“Consistency doesn’t have to mean complexity—it just has to mean showing up.”

The Daily Sequences section offers a rotating schedule of focused pairings to practice throughout the week. These sequences are designed to be short, intentional, and effective—making them easy to integrate into your day whether you’re warming up, cooling down, or using them as a standalone practice to strengthen and realign your body.

Each day introduces a unique pairing of movements or poses. Some pairings are built to compliment one another—creating full-body balance through oppositional or reciprocal actions. Others are designed to target a specific region of the body, helping to restore strength, mobility, and control to commonly underused or overused areas.

What You Can Expect:

• Examples of complementary pairings: Supine Bridge followed by Up Dog/Down Dog to train posterior chain strength and spinal extension

• Targeted strength-focused days: Shoulder & scapular work, hip extension drills, or core-focused control patterns

• Spinal articulation practices: Sequences designed to reconnect flexion, extension, and rotation for better movement integrity

• Progressive pairings: Starting from assisted or supported variations and building toward more advanced integration

These sequences are short—but they pack a lot of value. In just 10–20 minutes a day, you’ll experience noticeable improvements in body control, posture, and tension relief. They are meant to be practiced repeatedly, because each time you revisit a pairing, you’ll discover something new—“a shift, a reset, or a deeper layer of control.”

Who These Are For:

• Movers who want daily structure without overtraining

• People dealing with recurring imbalances that need consistent attention

• Coaches looking for simple ways to teach movement integration

• Anyone who wants to build strength through alignment, not just muscle

Whether you're just waking up, transitioning between tasks, or winding down from a workout, the Daily Sequences give you something reliable to return to every day—an anchor for your movement practice.

As we like to say, “It’s not about doing more, it’s about doing it better.” These daily pairings help you do just that.