00:48

Barbell Overhead Push Press

00:56

Single Leg Box Pistol Squat

00:36

Kneeling Pallof Press

01:00

Superman

00:48

Coach Wall and Riley Wall

00:34

Resisted Broad Jump

01:30

Bird Dog

03:27

Dig Nation Volleyball Strength & Conditioning

00:38

Monkey Crawl

00:46

Bear Crawl

01:53

Push Up tutorial

01:04

My Expertise

00:49

Questions: Do I need a coach

00:51

Testimonial: Mackenzie

00:48

Testimonial: Natalie

00:40

Testimonial: Riley Wall

00:44

Questions Do I need special gym equipment

00:21

Questions What age is Dig Nation for

00:42

Testimonial Zoë

00:47

Testimonial Allie

00:48

Riley and Chris

01:18

Dig Nation Program Overview

01:36

Dig Nation is Your Solution

00:22

Push-Ups

01:40

L4-L5 ELDOA

00:59

T8-T9 ELDOA

00:49

T6-T7 ELDOA

01:20

C4-C5 ELDOA

00:33

Body Weight Box Step Up

01:13

Body Weight Squat

00:48

FGUP to Balance

01:40

Move More habit 12: Natural Movement

01:05

Move More Habit 11: ELDOA Exercises

04:01

Move More Habit 10: Daily Joint Mobility Routines

04:41

Move More Habit 9: Bodyweight Strength Drills

05:51

Move More Habit 8: Balance

05:42

Move More Habit 7: Daily Cardio

04:57

Move More Habit 4: Movement Breaks

07:18

Move More Habit 6: Self massage strategies

03:45

Move More Habit 5: Daily stretching

02:24

Move More Habit 3: Reaching daily step goals

04:19

Move More Habit 2: Walking

00:24

Reverse Lunge

02:33

Sleep Habits Week 11: Take a warm bath or shower before bed

02:08

Sleep Habits Week 10: Night Journaling

02:26

Sleep Habits Week 7: Benefits of Sunlight Exposure

01:39

Sleep Habits Week 9: Switching to candle light or dim light

01:34

Sleep Habits Week 8: Morning Stretches

01:24

Sleep Habits Week 6: Wake up at a consistent time

01:34

Sleep Habits Week 5: Exercise Daily

01:05

Sleep Habits Week 4: Reduce Screen Time

03:20

Week 9: Take a 5 minute break to go outdoors every 2 to 3 hours

01:00

Sleep Habits Week 3: Plan your Caffeine

01:14

Sleep Habits Week 2: Three Pathways of Sleep

01:33

Sleep Habits Week 1: Benefits of Sleep

02:08

Week 7: Deep Breathing

02:10

Week 8: Engage in daily chat with person you trust

01:32

Week 10: Write in a Stress Journal daily

01:39

Week 5: Mindfulness

01:49

Week 4: Stress Load