HydroCore Level 1 Foundations Certification

Introduction of HydroCore Course

Intro w/ Leo Savage

00:00

Chapter 1
In this chapter you will be guided through a full body open chain mobility sequence as well as learn how to prime and prep the body with the Bag and Ropes.

Chapter 2
This chapter breaks down the mechanics of the Gable Grip and introduces Hinge and Squat mechanics

Chapter 3
This Chapter introduces the Compression Grip and the 4 lunges used throughout this program.

Chapter 4
This chapter builds on the foundation learned in chapter 3 and introduced more sophisticated movements while utilizing the Compression Grip.

Chapter 5
This Chapter circles back to the foundations and movements you learned in previous chapters only utilizing the handles of the bag as well as specific movements best excited with a Handle Grip

Course Content

Introduction of HydroCore Course

Intro w/ Leo Savage

Chapter 1
In this chapter you will be guided through a full body open chain mobility sequence as well as learn how to prime and prep the body with the Bag and Ropes.

Section 1: Gypsy Intro

Section 2: Rope Training & Body Mechanics

Chapter 2
This chapter breaks down the mechanics of the Gable Grip and introduces Hinge and Squat mechanics

Section 1: Gable Grip

Section 2: Gable Grip Hinge and Squa

Chapter 3
This Chapter introduces the Compression Grip and the 4 lunges used throughout this program.

Section 1: Compass Lunge w/ Gable Grip & Footwork Breakdown

Chapter 4
This chapter builds on the foundation learned in chapter 3 and introduced more sophisticated movements while utilizing the Compression Grip.

Section 1: Compression Grip | Deadlift | Row

Section 2: Quick Draw Clean | Vertical Press

Section 3: Workout Break | Pump Push-up | Atomic Pushup

Section 4: Level Press | Horns Down Pullover

Section 5: Quick Draw Pullover | Rotated Pull over | Compression Mill

Section 6: Royal Wave | Royal Coil

Chapter 5
This Chapter circles back to the foundations and movements you learned in previous chapters only utilizing the handles of the bag as well as specific movements best excited with a Handle Grip

Section 1: Scap Deadlift | Row | Clean

Section 2: Hinge | Row | Standing Clean | Clean to Squat

Section 3: Double Action Swing | Hydro Core Swing

Section 4: Shoulder Rack swing

Section 5: Uppercut | Matador | Lateral Setback | Warrior Swing | Overhead Snatch

Chapter 6
The final chapter introduces the use of the Ropes and movement patterns specific to the bag with ropes on.

Section 1: Scalp Deadlift | Row | Clean | Overhead Snatch | Back Clean

Section 2: Uppercut | Matador | Hydro Swing

Section 3: Shoulder Swing | Warrior Swing | Funnel Swing | Arm Drag

Section 4: Pull Over | Mill | Dragon Roll | Rapid Spin | Waterfall Flow

End of Course

Outro

Course Content

Introduction of HydroCore Course

Intro w/ Leo Savage

Chapter 1 In this chapter you will be guided through a full body open chain mobility sequence as well as learn how to prime and prep the body with the Bag and Ropes.

Section 1: Gypsy Intro

Section 2: Rope Training & Body Mechanics

Chapter 2 This chapter breaks down the mechanics of the Gable Grip and introduces Hinge and Squat mechanics

Section 1: Gable Grip

Section 2: Gable Grip Hinge and Squa

Chapter 3 This Chapter introduces the Compression Grip and the 4 lunges used throughout this program.

Section 1: Compass Lunge w/ Gable Grip & Footwork Breakdown

Chapter 4 This chapter builds on the foundation learned in chapter 3 and introduced more sophisticated movements while utilizing the Compression Grip.

Section 1: Compression Grip | Deadlift | Row

Section 2: Quick Draw Clean | Vertical Press

Section 3: Workout Break | Pump Push-up | Atomic Pushup

Section 4: Level Press | Horns Down Pullover

Section 5: Quick Draw Pullover | Rotated Pull over | Compression Mill

Section 6: Royal Wave | Royal Coil

Chapter 5 This Chapter circles back to the foundations and movements you learned in previous chapters only utilizing the handles of the bag as well as specific movements best excited with a Handle Grip

Section 1: Scap Deadlift | Row | Clean

Section 2: Hinge | Row | Standing Clean | Clean to Squat

Section 3: Double Action Swing | Hydro Core Swing

Section 4: Shoulder Rack swing

Section 5: Uppercut | Matador | Lateral Setback | Warrior Swing | Overhead Snatch

Chapter 6 The final chapter introduces the use of the Ropes and movement patterns specific to the bag with ropes on.

Section 1: Scalp Deadlift | Row | Clean | Overhead Snatch | Back Clean

Section 2: Uppercut | Matador | Hydro Swing

Section 3: Shoulder Swing | Warrior Swing | Funnel Swing | Arm Drag

Section 4: Pull Over | Mill | Dragon Roll | Rapid Spin | Waterfall Flow

End of Course

Outro

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Chapter 1
In this chapter you will be guided through a full body open chain mobility sequence as well as learn how to prime and prep the body with the Bag and Ropes.

Chapter 2
This chapter breaks down the mechanics of the Gable Grip and introduces Hinge and Squat mechanics

Chapter 3
This Chapter introduces the Compression Grip and the 4 lunges used throughout this program.

Chapter 4
This chapter builds on the foundation learned in chapter 3 and introduced more sophisticated movements while utilizing the Compression Grip.

Chapter 5
This Chapter circles back to the foundations and movements you learned in previous chapters only utilizing the handles of the bag as well as specific movements best excited with a Handle Grip

Chapter 6
The final chapter introduces the use of the Ropes and movement patterns specific to the bag with ropes on.