SWOGA
FOUNDATIONS (YOGA BASICS)
Before you dive into more advanced training, take a 20 minute journey with Coach Nikki Cotton as she explains SWOGA Basics (School of Man Yoga). Understand the philosophy on why this age old practice is a game-changer for you in mind, body, and spirit.
COBRA (YOGA BASICS)
Continue to expand upon the Foundations Video and learn more advance vinyasa flow, down dog, and cobra movements.
SWOGA ANYONE?
A form of power yoga, this evolution will introduce to a true SWOGA session. This is a total body transformation program that will help you become more durable in mind, body, and spirit.
THE CAN OPENER (HIP OPENER)
In this video you can expect to work on the hips and hip flexors. Your hip flexors are your secret weapon in staying durable. Because we use our hips daily, from standing, to sitting, and even running we tend to neglect them when it comes time to stretch.
AIN’T NOTHING BUT A THING (THIGHS AND IT BAND)
Have you ever had an inflamed IT Band? If you have, you know the pain and discomfort that we are talking about. Another video designed to concentrate on one area, expect Coach Nikki to take you through some movements that concentrates on your thighs and IT Band so when you go on your next run, you are ready to win the race.
FREE BIRD (SHOULDER AND CHEST)
We call this one the Free Bird, after our founder Cole Rodgers (aka Bird). Most men have trained only upper body for most of their lives, they experience majority mobility issues in the chest, shoulders, and back. Mobility issues that lead eventually to injury which we don’t want for you.
THE STARTING LINE (HIPS AND HIP FLEXORS)
More hips and hips flexors in this video shows you how important we feel taking care of your hip flexors. You want to be the king of anything PT wise, then you have to strengthen the hip flexors. Enjoy and don’t cry too much!
HAM AND EGGS (HAMSTRINGS AND HIP FLEXORS)
Have you ever seen a guy with tight hamstrings? He looks like he is eighty, but he really is in his thirties. Tight hamstrings lead to lower back issues and lower back issues lead to potential injury. If you can’t touch your toes (hopefully not because of your gut), then you might need to concentrate more on getting those hamstrings loose. This is also a perfect rehab video for those dealing with low back issues.
Broad Jump FIRE IN THE BELLY (CORE)
Your core is the energy house. Quit looking in the mirror to see if you have abs for heaven sake. Start with the lean and rest position (aka the plank) and work your way through some more progressive movements. Most men are weak in the core and this is WHY we asked Coach Nikki to stoke the fire in your belly in this video.
OPEN YOUR HEART (CHEST AND BACK)
Bro, do you lift? What’s your bench? Guys across the globe are too busy chest bumping on how much they bench and not spending enough time mobilizing. News flash. Healthy is the new sexy. Not fake tans and pre-workout. Choose this video to open your chest and mobilize your back. After completing it you won’t be sorry.
HOLLOW ROCK (STANDING HIP OPENERS)
Open the hips and expect some performance gains. We urge you to try this standing up. Another great video focusing on your lower body to get you to peak performance.
ON YOUR SIT BONES (NECK)
Most of us hold stress in our neck. On top of that, most of us sit all day. Neither are good for our health. Coach Nikki focuses on your neck in this video to ensure you are not constantly feeling like you had a bad night of sleep and can’t turn your neck left or right.
ERGONOMICS (SEATED MOVES IN 10 MINUTES)
If you are stuck in your office every day this one is for you. Ergonomics is all about performing movements while seated. So even while you are strapped to your desk cranking out TPS reports, you have no room for excuses because we have you covered with this video.
THE TRAVELER (WHEN IN A PLANE OR CAR)
So you are a road warrior? Plane, train, or automobile is your life. We get it. Between hotels, dining out, and sitting on an airplane you get stoved up. Choose this SWOGA evolution so your body can feel like it hasn’t be crammed in a box all day.
GOT YOUR BACK (BACK, SPINAL MOVE)
Take care of your spine. So many men these days are having back surgeries because they didn’t take care of their spines when they were younger. Well we are looking to put a stop to it with this video. Coach Nikki focuses on your backside, specifically spine health so as you become wiser with age you don’t have issues that lead to the operating table.