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Phase 1 - GOATA Groundwork: Decompression

  1. Phase 1 Intro

    2 lessons
    1. Groundwork Modifications
    2. Recode Rep and Set Recommendations

  2. Rockers

    7 lessons
    1. Child Rockers
    2. Toe Tuck Rockers
    3. Rocker Fly
    4. Hip Stretch Rocker
    5. Crawl
    6. Good Morning Rocker
    7. Side to Side Rocker

  3. Stretches

    2 lessons
    1. Hip Stretch
    2. Half Kneeling

  4. Kneeling Shoulder Series

    6 lessons
    1. Elbow Curls
    2. Forward Circles
    3. Reverse Circles
    4. Band Over and Back
    5. Band Frontside Pull Apart
    6. Band Backside Pull Apart

Phase 2 - GOATA Boards: Shape & Suppleness

  1. Phase 2 Introduction

    5 lessons
    1. How to use the Boards
    2. Recode Rep and Set Recommendations

    1. Shape and Pattern Overview

      1. Squat
      2. Hinge
      3. Lunge

  2. Stage 1: Wall Support

    3 lessons
    1. Squat
    2. Hinge
    3. Lunge

  3. Stage 2: Free Standing

    3 lessons
    1. Squat
    2. Hinge
    3. Lunge

  4. Stage 3: Weighted

    3 lessons
    1. Squat
    2. Hinge
    3. Lunge

Phase 3 - GOATA Chucks: Control & Stability

  1. Phase 3 Introduction

    2 lessons
    1. How to set up the Chucks
    2. Recode Rep and Set Recommendations

  2. Stage 1: Wall Support

    2 lessons
    1. Bolt Squat Iso Hold
    2. Bolt Flow

  3. Stage 2: Drop In

    2 lessons
    1. Drop In Lunge
    2. Drop In

  4. Stage 3: Integration

    2 lessons
    1. Drop In Taps
    2. Slides

PURCHASE RECODE PHASES SEPARATELY

Phase 1 - GOATA Groundwork: Decompression

$199.00 USD

Phase 2 - GOATA Boards

$199.00 USD

Phase 3 GOATA Chucks: Control & Stability

$199.00 USD