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Tiffany Denny

Galapágos
Bio
Classes+Events
Coaching
Contact
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Introduction + 3 systems of balance
Training the vestibular system
Proprioception + Ankle strategy
Hip strategy + standing poses
Vestibular and proprioceptive warmups
Ground work
Two-footed standing poses
Vrksasana (tree pose)
Arda chandrasana + hand to big toe
Move toward rest
Part 3 intro and warmups
Ground work
Sagittal plane hand to big toe pose
Virabhadrasana III + transition to rest
Intro + ground warmups
Standing warmup + starburst lunges
Sagittal plane flows
Frontal plane ground work
Standing frontal plane sequence
Moving toward rest
Introduction and Approach
Building capacity, biomechanics, & working with pain
Preps, non/minimal-weight-bearing, & low-stress tolerance building
Building a squat
Ankle dorsiflexion
Hammies 1: hip extension + knee extension
Hammies 2: hip extension + knee flexion
Knees over toes floor stuff + exercise prescription
Knees over toes part 2
Course introduction
Grounding
Stress + strain
Strength + power + flexibility + mobility
Stretch + load
Tolerance + adaptation + capacity
Acute injury
Sensitization
Pain beliefs and sensitization
Sharks and nociception
Phases of tissue healing
Tissue loading during inflammatory phase
Tissue damage versus pain (and donuts!)
Capacity-building with pain
Intro to capacity-building section
Parts of the foot + foot/ankle muscles
The foot bone's connected to the hip bone
Experience your arches
How to determine which exercises to do
Exploring sensation and desensitization
Exploring proprioception (joint sensation)
VARY THE LOAD
Loading feet/ankles during inflammatory phase
Some commentary and anecdotes on dosing for different bodies
Use a chair to progress weight bearing tolerance and mobility
Tolerance-building in quadruped for ankle plantar flexion and toe extension
Weight-bearing tolerance and functional movement in standing
Massage/Tennis/Lacrosse Ball to Arches
Super Ball (or similar) to Arches
Dowel rod to foot and lower leg
Calves 3 ways
Anterior/lateral shins with massage ball
Stretching tops of feet and shins
Ground work part 1
Ground work part 2
Feet/ankles in standing poses
Standing foot/ankle mobility + pigeon
Savasana + closing
Happy Feet Chair Practice
Toes + Arches + Great Toe part 1
Toes + Arches + Great Toe part 2
Toe flips
Eversion (lateral ankle) strategies
NAS 1 - Adho Mukha Svanasana | Down Dog
NAS 2 - We Can Do Hard Things Session 1
NAS 3 - Bridge + Camel + Chatush Padasana
NAS 4 - We Can Do Hard Things Session 2
NAS 5 - Crescent Shapes
NAS 6 - We Can Do Hard Things Session 3
NAS 7 - Taking Your Head Back
NAS 8 - We Can Do Hard Things Session 4
NAS Bonus - Parivrtta Trikonasana (Revolved Triangle)
NAS Bonus - Eka Pada Koundinyasana (scissors)
Bodywork Intro
Bodywork 1 - Neck and shoulders
Bodywork 2 - Low back and hips focus
Bodywork 3 - Upper Extremities
Bodywork 4 - Legs and Feet
Bodywork 5 - Tissues of Respiration
Bodywork 6 - Medial and Lateral Lines
Bodywork 7 - Front Body
Bodywork 8 - Back Body
Bodywork Bonus - upper trap self-massage
Bodywork Bonus - 3 low back bodywork approaches
Bodywork Bonus - Super ball for super feet
Movement Foundations Terminology Intro
Movement Foundations Part 1 - Orienting terms
Movement Foundations Part 2 - Range of Motion Types
Movement Foundations Part 3 - Open and Closed Chain Movements
Movement Foundations Part 4 - Muscle Contraction Types
Movement Foundations 5 - Explorations
Core Ignition - Introduction
Core Ignition - Orientation
Core Ignition Breath and Posture
Core Ignition - Neutral Spine Basics
Core Ignition - Neutral Spine Capacity Building
Core Ignition - Mobility in Spinal Side Flexion and Extension
Core Ignition - Mobility in Spinal Flexion
Core Ignition - Mobility in Spinal Rotation
Core Ignition - Playful Movement
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