CHOOSE YOUR VIDEO FOR THE DAY
This sequence combines Core Stability, Scapular Stability and Hip And Pelvis Stability into a 30-minute stability mash-up.
Depending on the flexibility of your quads and hip flexors, this sequence is either going to be incredibly hard or a walk in the park.
This challenging Sun Salutation sequence is designed to strengthen the wrists, shoulders, chest, triceps and core Sun Salutation.
In this sequence, we practice a number of exercises to improve strength and mobility in the fingers, hands, wrists and forearms.
This seated neck and shoulders sequence is designed to ease stiffness, improve thoracic spine mobility and relieve upper back pain.
In a Bind tests balance, strength, body control, flexibility and endurance. I ask you to hold some hard poses, so get ready to shake.
Beginner Twists is one of my favourites. The poses feel amazing and it’s great for relieving lower back, upper back, shoulder and neck pain.
This sequence is designed to improve hip stability. Strong, flexible hips are crucial for peak performance and reducing your risk of injury.
Upper Body Strength 3 is focused on building strength in the wrists and shoulders with isometric holds and concentric-eccentric contractions.
Fast And Furious loosens up the hips, mobilises the spine and strengthens the wrists and shoulders. It trains a veritable smorgasbord of yoga skills.
Energy Boost is a flow sequence designed to get your blood pumping throughout your body and brain, to energise you and clarify your mind.
This sequence combines dynamic and static poses to loosen up tight hips. It’s great for improving suppleness and alleviating back pain.
Rest and Recovery is non-negotiable in the pursuit of peak performance. Hard physical challenges must be met with equally intense recovery.
Tip The Balance is a fun balance sequence based around Tree pose. Try to stay motionless in the poses and graceful in your transitions.
In Hip Openers 3, we flow through progressively deeper poses that stretch the hips from multiple angles. It’s a great one to do post-workout.
Depending on your perspective, you’re either going to find Lower Body Strength 5 fun and creative or cruel and unusual punishment.
Hip-Opening Twists stretches the hip flexors, groin, glutes, TFL, hamstrings and calves. We finish with an extended body scan meditation.
Core Strength 4 is brutal—not only for the abs, obliques and lower back but also for the wrists and shoulders. It’s great to do before your workout.
Hip Openers 1 stretches the hips from every angle. Legendary PT Kelly Starrett advises athletes to “Spend as much time in a lunge as you can.”
Back And Shoulder Love is designed to loosen up the neck, shoulders and back—releasing tension to relieve stiffness and alleviate areas of pain.
Achy Body is a relaxing sequence that you can do if you’re feeling sore from over-training, working hard or exhausting travel commitments.
Strong And Supple is a fun routine with some novel variations to try. It requires great balance, a strong core and good mobility in the hips.
360 Hips is a total workout for the hips. We stretch the hips flexors, groin and glutes with progressively more intense hip-opening poses.
Hold Still is great for improving your balance and proprioception as well as for building strength in the feet, ankles, hips and core.
Flow Rider is a classic vinyasa sequence. We flow through many of the archetypal yoga poses including Chair, Warrior 2 and Triangle.
Dynamic Flow is one of my favourite routines. It’s great for loosening up the hips, improving spinal mobility and strengthening the core.
In Perfectly Aligned, try to keep your alignment top of mind. This will help to create a sense of stability from which to work on your balance.
In Hip Openers 2, we flow through some deeper hip openers, including Low Lunge, Lizard, Half Frog and Reclining Butterfly.
Getting Sideways is a challenging, twisting balance sequence that builds strength in the arms, legs and core and improves spinal mobility.
Relax is a lovely restorative sequence, designed to loosen up your hips, spine and shoulders. It’s a great one to do at the end of the day.
This sequence is designed to improve your balance and core control—indispensable skills for all athletes and highly trainable on your mat.
In this sequence, we release tension in the hip flexors and quads and open up the hips with dynamic lunges and deeper, static stretches.
This comprehensive Post-Workout Stretch focuses on the calves and hamstrings, glutes, quads and hip flexors, chest, shoulders and triceps.
Box Breathing is a down-regulating breathing technique designed to trigger a state of calm and clarity. It is also known as Four-Square Breath.
In More Hamstrings, we practice forward bends to stretch the entire back of the body—the ankles, calves, hamstrings, lower and upper back.
Moon Landing integrates twists, hip openers and core strengtheners to challenge your balance, flexibility, coordination and proprioception.
Hips And Hamstrings is a great gentle sequence to do after a workout. We stretch the calves, hamstrings, hip flexors, groin, glutes and piriformis.
You don’t need any equipment for this sequence, which means that you can practice it in your hotel room or even at the airport before take off.
Unwind is designed to relax your body and quiet your mind. We stretch the spine in all directions. It’s a great one to do at the end of a long day.
In Yoga Foundations, we break down some of the basic yoga poses, as well as Sun Salutation A—a classic series of postures linked into a flow.
Mobility Flow combines static stretching and joint mobilisation to loosen you up from head to toe and get you moving like an athlete.
In Core Strength 5, we work the abs in a series of Plank and Boat pose variations, and finish with the mother of all abs stretches—Wheel pose.
This 30-minute mash-up is for those of you who would like to spend some time working on your Wheel pose— the queen of backbends.
Afternoon Kicker is one of my favourites to get the blood pumping, loosen you up and stretch out the kinks. It’s a yoga smorgasbord.
Party Tricks is one of the most fun and challenging videos in the entire series. We flow through pretty much all the advanced balancing poses.
Be Like Water is designed to loosen up the spine, hips, shoulders and backs of the legs to improve suppleness and fluidity of movement.
Supple Back is focussed primarily on mobilising the spine. It’s a relaxing sequence that you can practice towards the end of the day.
Take Flight is an advanced Balance sequence that feels a bit like a puzzle. It requires good stability and mobility in the hips.
This gentle sequence is designed to ease stiffness in the thoracic spine and stretch out the shoulders, back, abs and obliques.
This gentle cool-down is designed to help you wind down and loosen up after a workout. It’s also a great one to practise in the morning.
In this Hip Stability sequence, notice how challenging your balance strengthens the hips and core. This is crucial for preventing back pain.
This sequence is designed to stretch the external hip rotators—including the glutes and piriformis, as well as the TFL and IT band.
In Beginner Stretch, we increase flexibility and mobility in muscles throughout the body and get to know some of the basic yoga postures.
This is your sit-up-free core strength sequence! We strengthen the abs, obliques and lower abs to give you a strong, supple and resilient core.
This sequence is designed to loosen up your neck and shoulders to ease stiffness in the upper body and alleviate neck and shoulder pain.
Performance Booster is a tough strength and balance workout, designed to condition the entire body—with a strong focus on the core.
In this challenging sequence, we build strength and stability in the hands, wrists, arms, shoulders, chest, upper back and core.
Loosen Up is one of my favourite routines for improving mobility from head to toe, especially in the ankles, knees, hips, spine and shoulders.
Rest Day focuses on increasing mobility in the upper body, mobilising the spine, stretching the calves and hamstrings and opening up the hips.
This sequence is designed to open up the hip flexors and groin, stretch the calves and hamstrings and improve spinal mobility.
This sequence is designed to Mobilise The Joints from head to toe—neck, shoulders, elbows, wrists, spine, hips, knees and ankles.
Revolver is a challenging, twist and balance sequence that requires significant proprioceptive ability and a high degree of body control.
This core power sequence gets straight into it. It’s an advanced routine that uses balance poses to build core strength and stability.
In this gentle sequence, we improve mobility in the spine and shoulders, stretch the lats, chest and shoulders and alleviate mid/upper back pain.
This 30-Minute Lower Back Pain video is a short version of the 1-hour sequence. We open up the hips and hamstrings and strengthen the core.
Lunge Flow focuses on the hips—improving flexibility, increasing mobility and building strength. It’s a great one to do in the morning.
This restorative mash-up is designed to improve mobility from head to toe. It’s a fantastic sequence to release tension throughout the body.
Mobility Drills is a fast-paced sequence that mobilises the ankles, knees, hips, spine and shoulders. It’s great for getting your heart pumping.
In this sequence, we introduce Sun Salutation B—a series of poses similar to Sun Salutation A with the addition of some standing poses.
Beginner Sidebends stretches muscles throughout the body, focussing especially on the shoulders, obliques and intercostals.
In Stress Reliever, we flow through poses that stretch your spine in all directions and finish with therapeutic Progressive Muscle Relaxation.
This sequence is designed to improve mobility in your mid back and shoulders to relieve interscapular, upper back and neck pain.
Upper Body Strength 4 is a toughie. It’s designed to give your upper body—your chest, shoulders, arms and wrists—a serious workout.
In Strong Arms, we work the wrists, shoulders, chest and triceps in a Beginner sequence that blends strength, flexibility and mobility.
Acrobatics is a playful back-bending sequence with some pretty advanced postures. If you’re feeling strong and supple, it’s a fun one to practice.
In Flexibility Flow, we move through the classics—Sun Salutation A, Lunge Salute, Sun Salutation B, and finish with a hip-opening sequence.
In Balance Flow, we warm up the body with a simple High Lunge flow before launching into a series of challenging balancing poses.
Morning Flow is one of my favourites—to clear the mind and loosen up the body. Slow flow sequences like this one are a great way to start your day.
In this sequence, we step up the pace. It’s great for improving your balance and also for increasing your hip strength and flexibility.
This sequence is designed to improve mobility in the feet and ankles. We also open up the hips and stretch the calves and hamstrings.
Clear Your Mind draws on three techniques to trigger mental clarity—conscious breathing, balance poses and concentration meditation.
True Your Wheels is a fun flow sequence, focused primarily on the hips. We move through many of the classic yoga standing postures.
This sequence is designed to improve stability in the muscles that support your shoulder blades to alleviate pain and increase mobility.
This 30-minute mash-up combines sections from each of the Flexibility sequences in Bulletproof Athlete into a hip-opening flow.
In Equal Breathing, your inhalations and exhalations are the same length. This technique is great for focus, clarity and concentration.
Easy Stretch is a gentle sequence designed to release tension in the shoulders, chest, obliques, hips, hamstrings, calves and ankles.
In Lower Body Strength 3, we flow through the classic standing postures to build strength in the feet, ankles, knees, hips, quads and glutes.
Lower Body Strength 4 is great for activating the glutes, mobilising the ankles, knees and hips and firing up the muscles in your legs.
Twist And Bend combines yoga twists and sidebends to stretch muscles throughout your body. It’s a great one to do after a workout.
In this Calves and Hamstrings sequence, we’ll focus on stretching the entire back of the body in a progressive series of Forward Bends.
Total Focus is designed to help you develop your powers of focus and concentration, which can be very useful, especially in competition.
In this sequence, we move through progressively deeper poses, designed to release tight hip flexors and stretch the groin.
This sequence is designed to bulletproof your feet, ankles and knees, strengthen your quads and improve your hip mobility.
In Better Posture, we loosen up the wrists, elbows, shoulders, spine and hips and stretch the calves, hamstrings, hips and lower back.
Classic Hips stretches the hip flexors, groin, adductors, glutes, TFL and piriformis. It’s one of my favourites to practice after a workout.
In Long Hard Day, we loosen up the neck and shoulders, stretch the outer hips, glutes and groin and release tension at the lower and upper back.
Balance Transitions links together a series of tough balancing poses that build strength and stability. Please make sure you are fully warmed up.
In Core Strength 3, we practice isometric and concentric-eccentric exercises to strengthen the core—the abs, obliques and lower back.
In this sequence, we focus on improving flexibility in the hamstrings and calves. Grab two blocks and a strap if you’re feeling tight.
In this sequence, we break down some basic yoga poses—stretching the hamstrings, opening up the hips and strengthening the core.
Flexible Spine includes a couple of more advanced backbends. It’s a nice, lazy flow to try if you’ve been practicing for at least a few months.
This sequence builds towards Wheel—an advanced backbend. We mobilise the spine and shoulders and open up the fronts of the hips.
This sequence is essentially miraculous! It’s designed to prevent and alleviate lower back pain and stretch the hips and hamstrings.
Bedtime Yoga is a relaxing sequence that you can do at the end of the day—to help you wind down and prepare your body for a restful night’s sleep.
Diaphragmatic Breathing is a relaxing breathing technique in which you breathe deep into your belly, focusing on the sensations of breathing.
In Balance Mastery, focus and control are the aim of the game. Try to keep your transitions smooth and to hold the poses as still as you can.
This gentle sequence is designed to ease stiffness in the neck, shoulders and spine. Try to stay relaxed and mindful throughout.
Balance And Stability requires concentration, coordination and core control and improves balance, flexibility, mobility and strength.
These are your Flexibility Basics. In this routine, we break down the foundational yoga poses—Child, Downward Dog and Forward Bend.
Relax The Hips is designed to loosen up the hips and stretch the calves and hamstrings. It’s a great one to do after a workout to release tension.
Upper Body Strength 5 is a playful and challenging upper body workout that strengthens the wrists, shoulders, chest, triceps and core.
Deep Release is an intense sequence that opens with Box Breathing, moves through some gentle stretches and finishes with an extended meditation.
This sequence combines Shoulder Stability and Knee And Ankle Stability into a 30-minute total body strength mash-up!
This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana before moving back into your day.
This sequence is designed to keep lower back pain at bay. We release tension in the hips and hamstrings and strengthen the core.
Foot And Ankle Mobility is a shorter sequence. We flow through a series of exercises designed to loosen up and mobilise tight feet and ankles.
In Spinal Extension, we flex and extend the spine before moving through progressively deeper and more intense back-bending postures.
This sequence is designed to strengthen the feet, ankles, knees, quads, glutes and hips. It’s also great for opening up the hips.
In Balance Foundations, we practice some basic yoga balancing poses—Tree and Warrior 3—that also improve hip strength and flexibility.
In this sequence, we train core endurance to maximise power, speed and body control and protect you from lower back pain.
This 1-hour sequence is a “best of” the Bulletproof Athlete series. We loosen up the hips, improve spinal mobility and strengthen the core.
In this sequence, we strengthen the abs, obliques, lower back, pelvis and hips. Try to keep your core engaged throughout.
Beginner Backbends focuses on spinal extension. Backbends are fantastic for improving poor posture, especially if you have to sit a lot.
Supple Spine is great for reducing stiffness, increasing suppleness and alleviating upper and lower back pain. We extend, flex and rotate the spine.
Yoga For Sleep is designed to help you wind down naturally. All the poses are seated or reclining so you can even practice it on your bed.
Warrior Flow is a relatively fast-paced vinyasa sequence. The aim with this style of routine is to synchronise your breath and movement.
Well-Oiled is an advanced flow sequence that requires good upper body strength and flexibility, balance, coordination and body control.
In Quads On Fire, we activate the quads and glutes, stabilise the ankles, knees and hips and stretch the hamstrings, groin and hip flexors.
Mobilise And Integrate is great to practice pre-workout to warm you up, take the breaks off and engage muscles throughout your body.
Dissolve Tension is a gentle, restorative sequence that focuses on letting of tension to alleviate pain in the upper and lower back.
Core Workout is designed to strengthen and stabilise the abs, obliques, deep core stabilisers, lower back and pelvic floor.
1-Hour Lower Back Pain is designed to address the common muscular imbalances experienced by athletes that correlate with lower back pain.
This slow flow sequence is designed to build core strength, improve your balance, stretch the calves and hamstrings and open up the hips.
New Movements is designed to break you out of habitual patterns to improve your mobility, keep you supple and protect you from injury.
This is a fantastic routine to practice after your workout to release tension in the quads and hip flexors and alleviate lower back pain.
In Sun Salutations, I break down Sun Salutation A—a classic sequence of poses that you will find in many hatha and vinyāsa yoga classes.
Pain Killer is designed to release tightness, increase mobility and relieve aches, pains and stiffness throughout the body, naturally.
In Wheel Prep, we open up the hip flexors, stretch the chest, loosen up the shoulders and activate the glutes, in preparation for Wheel pose.
4-7-8 Breath is a relaxing breathing technique in which your exhalations are twice as long as your inhalations. It’s great to practice before bed.
Wheel Flow is an advanced sequence that climaxes in Wheel—an advanced backbend that improves strength and mobility in hips, spine and shoulders.
Core Power is designed to strengthen your abs, obliques and lower back. Try to include 2-3 core workouts in your training every week.
Gentle Flow combines Box Breathing, spine mobilisation and poses designed to open up the hips. Breathe, relax and stay focussed.
Mobility And Stability is a great, energising sequence that simultaneously trains mobility, strength, balance and coordination.
In this sequence, we build slowly to Pigeon pose to open up the hips, improve spinal mobility and alleviate lower back pain.
Total Relaxation is where it’s at if you’re feeling stiff and achey. We loosen up the calves, hamstrings, hips, back and shoulders.
In this gentle, therapeutic sequence, we open up the hips, stretch the calves and hamstrings and improve mobility in the spine.
Sidebends and Hip Openers mobilises the spine, stretches the sides and opens up the hips. We finish with a short breath meditation.
3-Part Breath is a diaphragmatic breathing exercise that calms your central nervous system and connects you to sensations in your body.
This Pre-Workout Activation is designed to activate the core and the posterior chain—calves, hamstrings, glutes, upper and lower back.
In this sequence, we focus on improving functional flexibility in the hamstrings, hip flexors and groin. It’s a great one for runners.
In this sequence, we practice sidebends, forward bends, hip openers, twists and backbends to stretch muscles throughout the body.
In this flow sequence, the primary focus is to improve mobility in the spine. We also open up the hips and challenge your balance.
This sequence is designed to help restore structural integrity to the shoulders and strengthen the entire upper body.
This sequence is designed to improve core stability. We strengthen the abs, lower back and obliques, isometrically and dynamically.
This could be my favourite Yoga 15 video of all time! It’s a slow and steady, hatha flow that will leave you feeling positively blissed out.
In this Deeper Backbends sequence, we open up the front of the body and strengthen the back of the body to improve posture and relieve pain.
In Flex And Flow, we move through a series of lunges, twists and sidebends to loosen up your joints and improve your range of motion.
In Flow is a great vinyasa sequence to do in the morning to energise your body and clear your mind. Try to practice one breath, one movement.
Warrior Flow is a challenging sequence based on the classic warrior poses that increases strength and mobility throughout the body.
Bow Flow is the final sequence in the Mobility series. It’s great for opening up the hips and strengthening the posterior chain.