What is a cohort?

A fully-supported, six-week virtual movement program for anyone who experiences low back stiffness, tightness, or pain and wants to better understand how their body moves and loads.

If you have trouble finding your glutes or core, feel your back after squatting or deadlifting, or experience tightness after activities like hiking, biking, or strength training, this cohort will help you explore why and give you practical strategies to move and train with more options.

October 2 – November 13, 2026

• 6-week fully virtual cohort

• 5 guided movement practices per week (30 workouts total)

• Live 1-hour workshop and Q&A each week via Zoom

• October 2: Orientation

• November 13: Final workshop

• Minimal equipment required

• Early Bird: $350 Expires 9/21/26

• Regular Price: $395

Who Is This For?

This cohort may be a good fit if you:

• Experience recurring low back stiffness, tightness, or discomfort

• Have difficulty feeling or using your glutes or core

• Struggle to hinge, deadlift, or squat without feeling it in your back later

• Notice one side of your body moves or loads differently than the other

• Experience tightness during or after hiking, biking, lifting, or other activities

• Want to move, lift, and train with greater confidence and awareness

What Will We Work On?

Where your thorax and pelvis sit in space can influence how you distribute load throughout your body. Over six weeks, we'll explore your individual movement patterns and practice giving your body more options.

We'll work with breathing, posture, stacking, and the relationship between your ribcage and pelvis to help you better access your hips, glutes, core, and breath.

Then we'll apply those concepts to movements like squatting, hinging and deadlifting, lunging, pushing and pulling, walking, and strength training.

The goal isn't to find one “perfect” posture or one “correct” way to move. It's to better understand how your body organizes and distributes load so you have more strategies available when you move, lift, and do the activities you love.

How It Works

You'll complete five practices each week, with one practice being a live, one-hour Zoom workshop. The remaining practices will be delivered virtually for you to complete on your own schedule.

We'll also have a live Q&A every Friday at 9:00 a.m. Mountain Time so you can ask questions, troubleshoot what you're experiencing, and better understand how the concepts apply to your body.

We'll kick things off with orientation on October 2 and finish with our final workshop on November 13.

Minimal equipment is required. A complete equipment list and everything you need to get started will be sent before the cohort begins.

Early Bird: $350 (expires 9/21/26) | Regular Price: $395

Friday, September 11th at 1pm at Koa Fit Studio

Where your thorax and pelvis sit in space can influence how you load and move through your entire body.

In this 90-minute Movement Lab, we’ll explore how the position of the thorax and pelvis can contribute to uneven loading and how those differences can show up in everything from walking and standing to squatting, hinging, and lifting.

We’ll look at concepts like posture, stacking, and alignment, not in search of one “perfect” position, but as tools to better understand where you literally stand and how that position may influence the way you move and train.

Our specific lens for this workshop will be the low back. If you tend to feel your lifting sessions in your back, struggle to find your hips or glutes during certain exercises, or notice that one side moves or loads differently than the other, we’ll explore some of the reasons why.

Through education and guided movement, you’ll learn how to recognize your own movement and loading patterns and develop greater body awareness that you can bring into your training sessions. The goal is to give you more information and more options so you can move, lift, and train with greater confidence and safety.

Come ready to learn, move, ask questions, and better understand how your body organizes itself from the ground up.

This workshop is limited to 10 participants. Please sign up in advance to save your spot.

All cancellations must be 24 hours in advance to avoid being charged.

Tuesdays at 12:15pm Starting September 1sT

Longevity Lift is a welcoming, full-body fitness class designed to help you build the strength and movement skills that matter most for a long, active, and independent life. Each 60-minute class focuses on the key pillars of longevity, including strength, balance, coordination, mobility, agility, endurance, and stability, all through purposeful, functional movement.

We believe quality of movement comes first. Every class emphasizes proper form and technique, and offers modifications and progressions so you can work safely and confidently at your own level. Our warm, community-focused environment makes it easy to challenge yourself while feeling supported and our small class size means you get individualized attention.

This class is designed for those looking to improve their overall movement capabilities, strength, and athleticism to keep moving better for longer.

This class is limited to 6 participants to ensure individualized coaching and instruction. Please sign up below to reserve your spot.

Thursday, 8/6/26 at 5pm

Join us at Koa Fit for a unique workshop with Lauri Nemetz, MA, BD-DMT, EYT500, LCAT, CIAYT, an internationally recognized educator, anatomical dissector, movement specialist, and author whose work bridges anatomy, fascia, movement, and human connection.

Lauri has been an adjunct professor at Pace University since 2004, where she has taught yoga, myofascial anatomy, and movement studies. She is also an independent anatomical dissector, contributing to several projects including KNM dissections, and serves as a lead dissector with the international Fascia Net Plastination Project. Her work has been featured at conferences around the world, including the American Association for Anatomy, Experimental Biology, the Fascia Research Congress, the American Dance Therapy Association, and the Movement: Brain, Body, and Cognition conferences hosted by Oxford University and Harvard Medical School.

She is the author of The Myofascial System In Form and Movement (Handspring Publishing, 2023), a resource for movement professionals, therapists, educators, and anyone curious about their body seeking a deeper understanding of fascia and its role in human movement.

This workshop combines engaging lecture with guided movement exploration. Lauri will share the latest understanding of the fascial system and then lead participants through interactive movement experiences designed to help you sense and appreciate fascia within your own body.

Lauri describes herself as "an explorer" who is passionate about helping people develop meaningful conversations with their own bodies and with one another through movement. Whether you're a healthcare professional, movement educator, fitness professional, or simply curious about the body, this workshop offers a rare opportunity to learn from one of the field's leading voices while experiencing the remarkable interconnectedness of the fascial system.

Come ready to learn, move, explore, and leave with a deeper appreciation for the body's incredible connective tissue network.

Buy Lauri’s Book

Chi Gung is a gentle form of exercise and energy cultivation, with Tai Chi Chuan being one of the most widely recognized forms. Through mindful movement, deep breathing, and fluid motion, this practice is designed to relax both the body and mind while improving awareness and connection.

Benefits may include increased circulation, improved joint mobility, better balance, and supple, resilient strength. Join us for a calming yet energizing experience that will leave you feeling grounded, refreshed, and full of vitality to carry through your day.

Dates: 6/10, 6/24, 7/8 & 7/21
Time: 4:30 PM
Location: Koa Fit Studio

Comfortable attire should be worn that allows for bending, twisting, and squatting.

• 45 minutes of guided movement and practice

• Limited to 10 participants

• Led by Nate Cuddihy-Garner

• Use your current small group package or purchase a single class

Book by clicking below, or email Nicola at admin@koafitusa.com or text 720-428-8863.

Friday, July 17th 1-4pm

Join us for a small-group strength camp designed specifically for teen girls and young women who want to feel more confident in the gym, learn proper lifting technique, and build strength in a supportive environment.

At Koa Fit, this 1-day camp focuses on helping young women develop a strong foundation in weightlifting with personalized instruction and attention to form. Participants will learn how to safely and effectively use gym equipment, understand proper mechanics for foundational compound movements, and gain confidence putting together workouts on their own.

We’ll also cover injury prevention strategies specific to young women, body awareness, movement quality, and how strength training can support long-term health, performance, and resilience.

This is not an intimidating gym environment — our goal is to create a motivating, encouraging community where participants feel comfortable asking questions, learning, and getting stronger together.

Camp Details

• Date: July 17th

• Time: 1:00–4:00 PM

• Location: Koa Fit

• Cost: $130

• Ages: 14-18

• Limited to 6 participants to ensure individualized coaching and instruction

Perfect for beginners or teens looking to improve confidence, technique, and understanding of strength training in a safe and supportive setting.

Starts May 14th, Thursdays at 5pm

Fascial Strength is a dynamic, full-body training class designed to build resilience, power, and efficiency through the lens of the body’s connective tissue system. Rather than isolating muscles, this class focuses on how the body works as an integrated whole - training the fascial lines that link movements from head to toe.

You’ll explore how to harness the elastic properties of fascia to improve force production, enhance power, and move with greater coordination and control. Through a blend of strength work, elastic loading, and multi-planar movement patterns, you’ll develop a more connected and responsive body.

This class emphasizes:

• Injury prevention through improved load distribution and movement quality

• Increased power and force transfer using elastic recoil and fascial tension

• Greater movement efficiency by training integrated, full-body patterns

• Enhanced body awareness and control in both simple and complex movements

Whether you’re a beginner or a seasoned athlete, Fascial Strength will help you build a stronger, more adaptable body that performs with ease and resilience.

Class Details:

• Series: 4 sessions (no single class drop-ins available)

• When: Thursdays at 5:00 PM

• Dates: May 14th, 21st, and 28th + June 4th

• Participants: Class limited to 6 participants

Because the class is designed as a progressive series, we ask that participants commit to attending all four sessions.

You can book the class by clicking below or feel free to email us at admin@koafitusa.com.

Wednesday, May 6th at 4pm at Koa Fit Studio

With Nate Cuddihy-Garner

Chi Gung is a gentle form of exercise and energy cultivation, the most well known being Tai Chi Chuan. The movements are designed to relax the body and mind by focusing on deep breathing and developing fluidity. Benefits include increased circulation, joint mobility, balance, and supple strength. Join us and experience an energizing calm that will leave you feeling grounded, yet full of vitality to move you through your day!

• Comfortable attire should be worn that allows for bending, twisting, and squatting

• 60 minutes of discussion and practice

• Limited to 10 participants

• Use your current small group package or purchase a single class.

• Book by clicking below or email Nicola at admin@koafitusa.com or text 720-428-8863

Thursday, April 23rd at 5pm

Discover the hidden network that shapes how your body moves, heals, and feels. In this engaging workshop, we’ll explore fascia - what it is, what it’s made of, and where it lives within the body. You’ll gain a clear understanding of its vital role in supporting structure, transmitting force, and connecting every system from head to toe.

We’ll also dive into how fascia responds to movement, stress, and injury, and why it plays a key role in both restriction and resilience. Learn how healthy fascia adapts and glides, how it can become compromised, and what that means for pain and mobility. Finally, we’ll examine fascia’s crucial involvement in injury recovery, offering insights into how you can support healing, restore function, and move more freely.

Whether you’re a movement professional, athlete, or simply curious about your body, this workshop will give you practical knowledge and a new perspective on how everything is truly connected.

This workshop is free and open to the community, but you must RSVP by clicking the button below or emailing us at admin@koafitusa.com

Thursday, March 5th at 5pm.

This workshop breaks down one of the most overlooked foundations of strong, safe lifting: pelvic position and control. You’ll learn how your pelvis influences force transfer, spinal stability, and movement efficiency in every major lift, and why getting it wrong often leads to stalled progress or nagging injuries.

Through clear explanations and practical drills, we’ll cover how to find and maintain your optimal pelvic position, when stability matters most and how to improve it, and where mobility is essential for fluid, powerful movement. You’ll learn how to lift with more control, protect your joints and low back, and create a stronger base that allows you to confidently increase load over time.

In this 2-hour workshop, you’ll learn how to:

• Identify your own pelvic imbalance and how to correct it

• Understand the role of pelvic position in strength and injury prevention

• Improve pelvic stability for better control under heavy loads

• Develop mobility where it matters without sacrificing strength

• Apply these concepts directly to squats, deadlifts, and other key lifts

Whether you’re newer to lifting or looking to break through plateaus and reduce injury, this workshop will help you move better, lift stronger, and train with confidence.

Details:

• Cost - $109, $79 if you book before 2/22/26

• Class is limited to 10 participants

• Workshop will be 2 hours, 5pm-7pm on Thursday 3/5/26

• Wear workout clothes

• Book below or call/text 720-428-8863 or email admin@koafitusa.com

Wednesday, February 4th at 4:30pm at Koa Fit

Free Community Workshop

Join Koa Fit Founder, Brenna Backe, Boulder Sports Clinic Co-Founder, Alyx Brown, DC and Jill Greenfield, DPT for this free community workshop to help you understand your low back pain.

In this workshop, you will learn:

• The anatomy of the low back.

• How to identify common pain and injuries and distinguish between the two.

• Guidelines to keep the back safe and how much pain is too much.

• How to continue to move and strengthen your body to help avoid recurrence or re-injury.

The workshop will end with a Q&A so you can get all your questions answered. Come prepared to learn, ask questions, and be empowered.

This community workshop is free and open to the public, but space is limited. Please reserve your spot by clicking below or call/text Koa Fit at 720-428-8863 or email at admin@koafitusa.com

If you need to cancel, please do so at least 24 hours in advance. Thank you.

Join us this Thanksgiving at one of our 3 classes options over the holiday.

Thanksgiving Day at 9am - Women’s Lifting with Brenna Backe

Thanksgiving Day at 10:30am - Women’s Lifting with Brenna Backe

Friday, November 28th at 9:30am - Coed Lifting with Jon Manly

Thursday, 11/6/25 at 5pm with Jon Manly

Join Jon Manly in this small group, 90-minute workshop to help you build your own workout and teach you how to be creative with limited equipment.

In this class, you will review the primary strength movements, learn how to build a balanced workout, and discover how to use your intuition and creativity to rig up exercises safely with minimal equipment. 

This class is ideal for someone who travels a lot but wants to keep up with their strength gains as well as people who solely workout at home with minimal equipment. 

What to expect to gain from this class:

• An understanding of 4 basic strengthening exercises and some of their variations 

• Understanding of resistance profiles and traditional variables to increase or decrease challenge

• How to build a balanced workout/split

• How to modify and create set ups for exercises that mimic machines or make the best use out of minimal equipment

• Participants will make their own impromptu workouts and sample it at the end of the class

This class is limited to 8 participants to enable us to give individual attention and modifications to each participant. Please register early to reserve your spot. Click the button below, call/text us at 720-428-8863, or email us at admin@koafitusa.com to register.

Fridays at 4pm, October 10th, 17th, and 24th with Rebecca South

Join Rebecca in this 3 part series exploring Movement as Awareness. Across three classes, you will move through core, standing, and floor postures - weaving strength, fluid stretch, and breath into moments of stillness where awareness takes root.

10/10/25 - Class 1: Breath and Beginning

Awareness begins with the breath. The breath is our first movement — a quiet rhythm that calls us home. Each inhale awakens; each exhale releases. Foundation is not about holding still, but about returning, again and again, to what steadies the heart. Here, awareness begins to root, and strength begins as softness — the courage to notice.

10/17/25 - Class 2: Flow & Embodiment

Awareness lives in motion. To move is to listen — to meet change with curiosity, to honor effort and surrender equally. Flow is not performance; it is participation in the moment. Every gesture, every transition becomes an act of presence. Here, awareness breathes through the body,and strength unfolds as grace — in the steadiness beneath the motion.

10/24/25 - Class 3: Stillness & Wholeness

Awareness ripens into stillness. Stillness is not the end of movement, but its fullest expression. Each pause, each posture held in quiet, adds a new kind of strength — the strength to stay, to feel, to be. In this stillness, all that we have practiced settles and integrates. We meet ourselves completely — breath, body, mind, and spirit. Here, awareness becomes whole, and strength becomes peace.

Saturday, 9/13/25 from 8:30am - 4:30pm

We are so excited that women’s lifting has gained so much popularity in the last few years. But with this popularity comes a lot of information. We put together this 1-day Women’s Summit to simplify the information and to empower you to take control of your health and fitness.

Get answers to questions like:

• How do I lift? How much is enough? What should I do in the gym and how do I use the equipment? How do I progress and vary my programming?

• How do hormones affect my body composition and energy? How can I work with my physiology to feel my best? What changes in perimenopause and menopause and how do I need to change to support it? How can I use nutrition as a first step in hormonal balance?

• What are other women’s experiences lifting? How do I get comfortable in a normally male-dominated arena? What is the proper form for different lifts and are they appropriate for me?

• What the hell am I supposed to eat? And when? How do I support my body with food? When should i eat and how is timing affecting my energy levels?

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Schedule

• 8:30am - 9:00am: Registration, meet and greet, coffee/tea, and introduction to the day.

  • Plus, shoe demo with Stride Lab (and enter to win a free pair of shoes).

• 9:00am - 11:00am: Strength Simplified: A 2-Hour Deep Dive into Women's Strength - Training Mastering Form, Programming, and Progression

  • Teacher: Brenna Backe

  • This 2-hour workshop offers a comprehensive introduction to strength training for women. We’ll start by focusing on proper form and effective exercise selection to build a strong foundation. From there, we’ll dive into timing and programming strategies to help you structure your workouts efficiently. Finally, we’ll cover how to progressively increase intensity and challenge to ensure continued progress and results. Whether you're new to lifting or looking to refine your routine, this workshop will equip you with the tools to train smarter and get stronger.

• 11:00am - 11:15am: Break

• 11:15am - 12:15pm: Breaking Barriers & Lifting Big: Story and Lift Time with Olympic Weightlifter Celia Gold

  • Teacher: Celia Gold

  • Meet Olympic Weightlifter Celia Gold in this dynamic and inspiring workshop. Hear her story - what led her to the sport of weightlifting, how she navigates the challenges of a male-dominated field, and what continues to drive her success. Then, get hands-on with a beginner-friendly introduction to the snatch, one of Olympic lifting’s most powerful and technical movements. Whether you're curious about the sport or ready to pick up the barbell for the first time, this is your chance to learn from a pro and leave feeling empowered.

• 12:15pm - 1:30pm: Lunch (on your own)

  • Recovery and restore with a session on the Normatec Boots, sponsored by PR Labs.

• 1:30pm - 2:30pm: Balanced & Empowered: Optimizing Health Outcomes with Nutrition and Lifestyle.

  • Teacher: Kim McCormack

  • Women’s bodies have unique needs and understanding them is key to long-term health. In this workshop, we’ll explore how strategic nutrition and lifestyle adjustments can help you take control of your health at any stage of life. By addressing underlying inflammation, you’ll learn how to naturally reach your ideal weight without restrictive diets or the constant rollercoaster of fads. We’ll also dive into the critical role stress plays in hormonal balance and overall well-being, and introduce gentle, supportive practices to help your body recover and thrive. Whether you’re menstruating or menopausal, this workshop will give you the tools to support your body with clarity and confidence.

• 2:30pm - 2:45pm: Break

• 2:45pm - 3:45pm: Menopause and the Metabolic Tangle: Cortisol, Insulin, and the Fat Storage Trap

  • Teacher: Jessica Muniz

  • As hormones shift during menopause, many women find themselves caught in a frustrating cycle of weight gain, fatigue, and metabolic confusion. This workshop unpacks the complex relationship between cortisol, insulin, and fat storage, and how they impact your body during the menopausal transition. You’ll learn why traditional diet and exercise approaches often stop working, and how to support your metabolism through smarter nutrition, stress regulation, and hormone-friendly strategies. If you're tired of doing “everything right” and still feeling stuck, this workshop will help you untangle the metabolic puzzle and move toward lasting balance.

• 3:45 - 4:15pm - Panel Q&A

  • Join the experts from the day and get all your questions answered.

• 4:15pm - 4:30pm - Closing Remarks

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Your Experts

Brenna Backe

Celia Gold

Kim McCormack

Jessica Muniz

• Brenna Backe

  • Founder and Owner of Koa Fit. BS in Exercise Science, trainer for over 25 years, and host for the day.

• Celia Gold

  • Competitive Olympic weightlifter with dual citizenship and competes for team Israel internationally. Recently finished in third place in the 76kg class at the 2025 European championships and her goal is to qualify and compete at the 2028 Olympics.

• Kim McCormack, CHC

  • Owner and Founder of FireBright Health. She is a Board Certified Nutrition and Health coach with a license from the American Association of Drugless Practitioners. She also has as a certification as an Autoimmune Paleo coach and in the Estima protocol for women’s health.

• Jessica Muniz, MSN, FNP-C

  • Owner and Founder of Elovated Medicine and AANP board certified family nurse practitioner practicing Naturopathic medicine specializing in Women’s Health.

Koa Fit owner, Brenna Backe, was recently interviewed by Shoutout Colorado to talk about the success of the studio. Click Here to read the whole interview.

May 16th at 5:30pm at Koa Fit Studio

Rhythm and Restore is an hour-long movement class designed to help you unwind, explore, and connect with your body. Led by Nicola and Rebecca, this class combines restorative floor movements and standing dynamic movements led by the teachers. Whether you're flowing through gentle stretches or dancing with momentum, you'll experience a fun, energizing atmosphere that promotes relaxation and creativity. Ideal for all levels

What to Expect:

• Explore new movement patterns.

• Guided use of momentum and flow through space.

• Crossbody exercises for neurological connection.

• The class will lead you through varied but repeated movements and time will be set aside explore the new movement.

• Class is limited to 12 people.

• Please wear comfortable clothes that are easy to move in.

• We encourage you to take this class barefoot or with minimalistic footwear.

"Rhythm and Restore" offers the perfect balance of relaxation and movement to leave you feeling both restored and uplifted.

About the Instructors:

Nicola Elder earned her MA in dance/ movement therapy (DMT) from Naropa University. She is a passionate dancer making her entrance into the field of teaching and leading groups through movement. She looks forward to exploring movement and creativity with you in class! 

Rebecca South has been teaching movement for over 30yrs. She was a professional dancer in NYC for 21 years and moved back to boulder with her family of artists. She loves exploring movement of all kinds and enjoys learning from others. Rebecca is very excited to be with Nicola in this workshop.

Class is free, but you must reserve your spot. You can click the button below or sign up by reaching out to us at 720-428-8863 or admin@koafitusa.com.

Please cancel at least 12 hours in advance to give us an opportunity to offer it to those on our waitlist.

Try this quick routine for the spine. Create mobility and fluidity through the center of your body. Click below to get started.

Every Thursday at 12:15pm, Brenna Backe hosts an FRC class in the Koa Fit Studio. Most of the participants are there every week as they can feel the difference in their bodies instantly from this practice. FRC stands for Functional Range Conditioning and uses specific movements to create more mobility and stability at the joints. Instead of focusing on lengthening or strengthening muscles, FRC narrows in on the joint itself.

Brenna found this practice because she knew there was something missing. She did all of the foam rolling, stretching, and corrective exercises, but still felt her motion was limited. FRC proved to be the answer she was looking for. In a matter of weeks, her movement became more fluid, less restricted, and experienced less tweaks and pain. Because of the increase range, she was also able to lift heavier, in deeper and bigger ranges of motion, which lead to better performance in her activities like cycling and gardening.

The science behind FRC is sound. Here is the start to some explanations of why and how it works.

What does FRC do?

In FRC, there are 3 main goals - mobility development, joint strength, and body control.

Mobility Development - You can’t move or strengthen where you can’t move. If you are a person that lacks the movement and range of motion you need to perform and move about life, then addressing this deficit becomes top priority. Mobility in this sense refers to the amount of usable range of motion you have in your joints.

Joint Strength - During the mobility development, we are strengthening the joint as we expand our range of motion. By doing this, we create usable range of motion that is as strong as it is mobile. Joint pain is either brought on by someone going beyond their movement range and stressing the joint, or by someone having too much range, and not enough strength in that range, to have control over a motion. FRC addresses both of these issues by creating the range and then immediately following it up with strength work for that specific range.

Body Control - The result of training with FRC is better body control. By doing joint specific training, we teach ourselves to “uncouple” movements and decrease compensation patterns. We train our bodies to move specifically and our joints will move more freely without being held back by our compensation patterns.

How Does FRC Improve Mobility and Function?

1) Space Cultivation - Certain exercises, like the CARs, are used to maintain the space already in the joint or improved in the joint by other training in the class. Step 1 in this practice is to keep the mobility you have, learn how to control it, and build upon it.

2) End Range Work - End range work is used to increase our range of motion and then strengthen and activate that range so that is usable. Passive stretching increase flexibility, but if it is not followed by strengthening work, we have just created uncontrolled space. This is a liability and anyone who is hyper-mobile has experienced the repercussions of having range of motion without the control or strength.

End Range work not only helps us control our full range of motion, it also increases overall strength. Strength in any range is on a bell curve, meaning we are strongest in our mid-range and weakest at our end-ranges. However, if we improve our strength at the end range, we improve the strength of the overall range. So we get the added benefit of more range while we train for more strength.

3) Full Range Work - We wrap up the FRC work with full range work to achieve coordination and control of the new range with the old, to maintain the strength and range we have created, and to move into any performance specific strengthening and training work we may need for our lives or sport.

Why Joint Specific Training?

Afference is the brains ability to receive signals from the body. In other words, it is how your brain knows what size and range of motion your shoulder has. When we train specifically at the joint, we are tapping into our central nervous system, and this afferent feedback, and mapping or re-mapping our brains to the movement we have within our joints. This is why most FRC participants feel results immediately after class compared with just stretching. It is a faster and more efficient way to gain the range of motion you need.

More answers will be added in the coming weeks. If you are interested in FRC, Brenna hosts a live class every Thursday at 12:15pm at Koa Fit Studio.

If you are unable to join us on Thursdays, peruse our online library and select “FRC” from the dropdown menu to try some things on your own. Start with the full CARs routine to test your starting range in each joint.

This is an exercise that is useful, but is commonly done wrong. Get the most out of your banded Monster Walks with this short tutorial.