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Welcome to Phase One of the GOATA Recode Program - your first real workout that's going to start unlocking everything. Once you hit the benchmarks for all 3 exercises, it’s time to move onto GW 102 Move slowly through these exercises. Use modifications when you need them. We're building the foundation that everything else depends on. You've got the complete GW101 Regimen, follow along daily. Your transformation starts the moment you begin your first workout.

You finished GW101. Time for GW102. Three new movements. More challenge for your single leg control, strength, and endurance. New shapes and ranges that will push your body further than before. Move slowly. Use modifications when needed. We're building on your foundation. You have your GW102 Regimen and Exercise Tips PDFs. Let's go.

Ground prep is done. Time to stand up. Welcome to Standing Correctives - we're taking your ground work and making it work upright. Foot control while standing is everything. Let your GOATA Chucks guide your foot shape. 3 non-negotiables: 1 Big Toe Knuckle stays DOWN 2 Inside of foot flat and lifted high 3 Heel Bone stays straight - no tilting or rolling You've got your IABH201 Regimen and Exercise Tips PDFs. Time to stand tall.

You've hit the halfway point. Time to go all the way. This routine pushes you past halfway in your Squat and Toe Touch. We're going for the full range now - every inch of secure motion your body can handle. All that Groundwork and Bilateral Series work you've been doing? It's paying off. Your Foot Control and suppleness are about to level up big time. You've got your IABH202 Regimen and Exercise Tips PDFs. Let's unlock that full range.

This is it. Everything you've done leads to this moment. Welcome to Single Leg work - where all your training finally pays off. The stage is set. Your body is prepped. Now we build real control and balance when it matters most - during the pressure-packed moments of your actual movement. This is where champions are made. You've got your SL301 Regimen and Exercise Tips PDFs. Time to own your single leg dominance.

You made it to the end. Time to push even harder. Congratulations - but we're not done yet. Your balance and control are about to hit another level. We're advancing your Single Leg work with Reset Leg movement and simple traveling drills. Keep it slow. Keep it controlled. But prepare to be challenged like never before. You've got your SL302 Regimen and Exercise Tips PDFs. This is where you separate yourself from everyone else.

Attached is a PDF handout for the Resting Postures. These postures will rapidly increase the results of the Groundwork Program and help them Recode positive life-long habits. Begin implementing them into your daily lifestyle.

Watch this video and practice the exercise to get the feel of proper walking mechanics. Feel free to video your walk and send in to the community tab for review!

If you have pain or stiffness in your neck or shoulders add this routine in 3-7 days a week. You’ll need a band, adjust the tightness to your level.

Add these exercises into your routine to increase speed, explosiveness, and balance!