Why four
Twelve exercises is a sheet. Four is a habit
You were probably handed a page of exercises once. You did them for a week. Then life came back.
Four is a number you can hold in your head without the page. That is the whole idea behind QUAD.
For me, pain usually pointed to a part of the chain that wasn't moving well. That was my experience. Pain can also mean something that needs a clinician, so don't ignore it
What you get
Four. Not forty
- The four I would start withHeel sit with balls and a roller. Big toe extension against a wall. 90/90 hip rotation, one leg at a time. Hip flexor stretch on a bench or wall.
- A video for each oneEvery cue in the voice-over, so you are not guessing the details. Plus a one page PDF with all four, sets and reps included.
- Pay once. Keep it$27. No subscription. Nothing renews.
You need a foam roller and a few massage balls. Here is the gear I use, all in one Amazon cart
hours of work behind the four
1,000+ clients
Before you buy
This is not for you if
- The injury is new, or the pain is getting worse
- There is swelling, numbness, or a joint that gives way
- A clinician told you not to load it
In any of those, see a clinician where you live first. Four exercises are not the answer to that, and I will not pretend they are.
QUAD CORE Heels and Feet
Start with the four
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$27
Four exercises, a video for each, and the PDF. Paid once. Yours to keep
Get the four, $27
- $27 once. Nothing renews
- 30 days. Write to me, get your $27 back
- Questions? thankstolael@gmail.com
Secure checkout on Stan. You get the four videos and the PDF right after payment. Educational content, not medical advice. These are exercises. They do not replace a clinician.
Google reviews
What clients at Lael's clinic say
"Everything hurt: walking, sitting, lying in most positions. It completely stopped my life. … After a few months of her guidance, my body feels better and stronger than ever. … building a foundation of strength and balance that will serve me for the rest of my life."
Anisa R., Google review
"I came with knee pain that kept me from training for a few months, despite all my attempts to rest, ease back in gradually, swap exercises and so on. … It was a lot of work, but worth every minute and every penny."
Dotan R., Google review, translated from Hebrew
"As someone who came with knee problems for years, I can say I left with real tools to solve the root of the problem, not the symptom."
Itay S., Google review, translated from Hebrew
"I appreciate the philosophy of teaching 'how to move' in order to not only repair whatever my current issue is but to avoid future injuries/pain and improve my longevity."
Chloe P., Google review
These reviews are about in-person work at Lael's clinic, not about QUAD CORE. Results vary.
If it is not for you
Thirty days. No questions
Write to me within thirty days and get your $27 back. You do not have to explain. The refund policy
Questions
Before you start
- Do I need to get down on the floor?
- For the heel sit, yes. Kneel and sit back, only as far as it stays comfortable. A mat, or a folded blanket. A wall. A bench, a couch or a sturdy chair for the hip flexor stretch. Use what you have
- I am stiff. My feet won't lie flat at all
- Yes. That is where it starts. If the heel sit hurts your knee, move the roller further back
- How many minutes a day?
- About ten. Every day, the heel sit (two sets of three minutes) and the hip flexor stretch (one minute each leg). Every other day, add the big toe and the 90/90
- What gear do I need?
- A foam roller, two massage balls, a yoga block and a mat. Here is the gear I use
QUAD CORE
Start with the four
The four I would start with, from the big toe up to the hip. Heels and feet first. About ten minutes a day
- Heel sit with balls and a rollerThe one most of you came here for
- Big toe, 90/90 and the hip flexorA video for each, every cue in the voice-over
- One page PDFAll four, sets and reps included
Pay once. Keep it. Thirty days to get your $27 back