Free guide. Foot to hip

The foot is where the chain starts

And it is the part nobody trains. 26 bones. 33 joints. A shoe takes almost all of them out of the conversation.

Five movements, one PDF. Straight to your screen

Your guide is ready

Read the first page before anything else. It tells you when this guide is not for you.

Download the guide

The four I start with, foot first, are in QUAD CORE. See the four, $27

Ready for the knee? See the next step

Spreading the toes apart with the foot on a block

What is inside

Five movements. Open a range, then load it

01Open the toesA toe that never separates never grips.
02Teach the foot to roll outYour arch is not a shape. It is a spring.
0390/90, one leg at a timeYour hip does not only bend. It rotates inside the socket.
04Fire hydrant. Train the rotationIf the hip cannot rotate, the knee fakes it.
05Hip flexor stretch on a benchIt crosses two joints, the hip and the knee.

Lael Laban

Three knee surgeries before anyone said the word rotation. Every one of them aimed at the place that hurt

Nobody looked down at the foot. The thing that sent the load up the chain was never checked. I found it years later, on myself. Then on 1,000+ clients who walked in with the same story.

Next step

Start with the knee. QUAD CORE

The guide gives you five movements from the foot up. QUAD CORE gives you the four for the knee, in order.

Four exercises you will actually do
A video for every one, the dose, and a one page PDF

See QUAD CORE, $27

Not ready to buy? Start with three free checks

One payment. Checkout runs on Stan, and the lessons open right after. Educational content, not medical advice.

Before you start

When this guide is not for you

Stop and see a clinician where you live if

The pain is sharp inside the joint and does not ease
There is swelling, numbness, or a joint that gives way
The injury is new, or a clinician told you not to load it

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