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The Gap by VESSEL
Welcome to The Gap by VESSEL
Welcome (0:42)
Philosophy of Rest (2:13)
How to Use This Guide (1:37)
Prevention is Key (4:29)
Days 1-3
The Muscle Pumps (2:16)
Days 4-7
Glottis Stretch (1:25)
Mommy Shark (0:50)
Closing the Pelvis (3:29)
Week 2
Rib Breath Expansion (1:06)
Angel Wings (0:57)
Connected Breath Work (1:09)
BONUS TIP
BONUS RIB MOBILIZATION (1:50)
Week 3
Low Ab Engagement with Band (3:31)
Dynamic Spine with Abs (1:24)
Dynamic Hip Mobility (0:44)
Hip Socket Support (1:59)
BONUS: AB MOBILIZATION (2:53)
Week 4
Glute Wake Up Call (2:00)
Not Your Grandma's Clamshell (0:59)
Bridge with Block and Hip Internal Rotation (1:39)
Sciatic Nerve Glide (1:17)
BONUS: NEUROLOGIC SQUAT (1:42)
BONUS: RIB FLARE/THRUST CORRECTION (2:36)
Week 5
Elevated Bridge with Band Pull Apart (1:56)
Side Step With Weight (or baby) Hold (1:45)
Kneeling Ab With Ball (0:55)
Ab March with Band (1:16)
Week 6
Micro Split Lunge with Band (1:42)
Wall Plank Hip Abduction (1:00)
Single Leg Bridge Deficit (0:39)
40 Day Wrap Up
Final message and Last Tips (4:14)
Teach online with
Side Step With Weight (or baby) Hold
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