CH Movement & Performance

09/17/2026

Outstanding job by Miss Grace today! First video: bending at the waist left the hips behind and caused the lead foot to reach out too far, creating a braking effect on every step.
Second video: She unlocked full body alignment from her head down to her back ankle, pushing her hips forward to drive a true lean straight from the feet. Her foot now strikes right under her center of mass, directing all that power backward into the turf instead of straight down. Don’t get left behind, come tap in!!

08/22/2026

06/27/2026

The secret to long-term knee health is looking at the joints above and below it. If your hips and ankles aren’t doing their job, your knee takes the beating.
Here is how to fix the chain and protect the joint:
1. Recumbent Bike: Low-impact movement that pumps fluid and nutrients into the healing cartilage.
2. Backward Incline Walk: Builds quad strength while removing compressive stress from the knee.
3. Stability Ball Squat: Eliminates heavy shearing forces so you can squat pain-free.
4. Stability Ball Hamstring Curl: Strengthens the secondary stabilizers that keep your knee structure secure.
5. Banded Leg Extension: Isolates the VMO (teardrop muscle) to help you get full knee extension back.
6. Banded Clamshell: Fires up the glutes so your knee tracks perfectly straight instead of collapsing inward.