A look inside
Six movements from the practice.
Ten movements a day, 15 minutes, three practices that rotate through the week. These six are open to everyone. The rest, and how each one is coached, are for members.
- A · 02
Segmental Cat-Cow
Spinal segmentation
Spine Control · No equipment
- A · 09
Tempo Push-Up
Controlled pressing
Upper Body Strength · No equipment
- B · 01
Crocodile Breathing
Diaphragm function
Breath / Reset · No equipment
- B · 06
Single-Leg Romanian Deadlift
Single-leg hip hinge
Balance / Posterior Chain · No equipment
- C · 05
Copenhagen Hold
Groin resilience
Adductor Strength · Bench or low surface
- C · 09
Hollow Hold
Anterior core integrity
Core Strength · No equipment
The library
24 more, inside.
Every movement is written at three levels and practised in an order that makes sense, with Vaggelis Makrygiannisreading how it went.
- Daily Practice AOverhead Integrity + Posterior Chain Authority
- Daily Practice BRotation + Single-Leg Stability + Lateral Chain
- Daily Practice CDeep Range Strength + Integrated Control
Members only
The method is for members.
- All 30 movements, each at three levels
- Step-by-step technique and coaching cues
- Where to feel each one, and what to watch for
- A guided 15-minute practice every day
- Weekly check-ins read by Vaggelis Makrygiannis
Applications are read by Vaggelis. Founding membership terms are shared with every accepted applicant.