For a solid foundation and a flexible support.

Spinal Waves 101 and Bottoms Up both focuses on the parts of the body we expect a lot, yet tend to overlook. By combining the two courses, you will strengthen, lengthen and mobilize your feet, ankles, knees and spine in such a ways that will make you able to bend, where many would break.

Bundle includes

Save 49$ by purchasing the bundle!

Oh, and did you know?

The only equipment you'll need for both courses can all be found in your living room. Some floorspace, a chair, a wall and the goal to feel and move better is all you need.

I'm ready.

What people have to say about..

Bottoms Up

by Minna Liimatainen

This course was a thrilling dive deep into a shining sea of squats and smiling quads! Bottoms Up made me clearly stronger and more connected with my body. Jon is amazingly knowledgeable, very clear with his instructions and he doesn't forget to have a laugh and make it fun! With all that said, I'd warmly recommend this course to anyone who wants to be stronger, healthier, more confident, aware and fine-tuned. Who doesn't? So go take these loving dives to the bottoms and up, you won't regret it!

by Ian Cunningham

Jon's squat course has to be one of the best and most creative lower body courses that I have had the pleasure of taking. Not only does Jon have a great understanding of what it takes to create a solid foundation to build upon, he is also incredibly creative and it makes for a lot of challenging fun. If you want to develop a better, stronger, and more mobile squat.. This is the course for you. Even if you have a strong and mobile squat, this is still the course for you. You will not regret it.

by Sarah Bender

Jon’s Squat course is a thoughtfully curated blend of exercises and tasks that are not only effective but fun! In addition to more straightforward exercises that are helpful for building a foundation of strength and balance while taking your squat skills to the next level, he also has a delightful assortment of tasks that encourage development of spatial reasoning skills while encouraging the task undertaker to push their limits in a creative manner. This is a great course and I highly recommend it.

by Catarina Rosa

Jon approaches squats with a whole new perspective from what I hear, from what is commonly said and from what society shows us. Jon has shown me the incredible versatility, utility, application, control and enjoyment that squatting can have and bring. We so often forget how those legs down there support us and how you can actually play around with that support, that they become literally ignored and ignore us back when we want them. The detail put into the instruction videos is mesmerizing and I see, but, very importantly, feel, highly increased foot and ankle control.

by Angie Cavazos

Bottoms Up squat program has improved my strength, stability and balance. My calves became stronger every week. The tasks are fun, creative and challenging. Every week instructions are clear and if I was in doubt, Jon was always available. At the end of the course I could see clear results, in my ankles, knees and hips. A deeper squat, no dragon squat and solid sissy squats.

by Kimberley Ann

Regardless of your background in movement, Jon's Bottoms Up course is an absolute joy to dive into. Jon made all the exercises look easy in the tutorial videos, but I was happy to quickly discover that every single one of the exercises had an abundance of challenges for me. Being this challenged in a fun and active way it has greatly boosted my own mental motivation and inspiration besides improving physical skills. All the movement patterns are clearly instructed verbally and demonstrated and never left me with any questions or confusion. If you are looking for inspiration, deeper body awareness, more space and grace while also improving strength and balance.. Then what are you waiting for?

FAQ

Bottoms Up

  • What is the general layout of the course?

    Bottoms up consists of five phases, each of which lasts two weeks. Every phase, you will be training and practicing a Space, Grit and Grace exercise that is unique to that phase.

  • How much time will I invest in Bottoms Up??

    Every phase should optimally last two weeks, since this is the necessary duration to yield the best results. Depending on your experience you'll spend 3-4 days per week / 15-30 minutes a day.

  • What sort of equipment do I need?

    A floor, a wall, and three light objects.

  • What sort of experience do I need?

    This course is suitable for everyone, from beginners to advanced practitioners. However, it is recommended that you have some experience with lower body exercises.

  • Can I incorporate Bottoms Up into my existing training program?

    You most definitely can. By swapping certain movements out with the exercises from this course, and lowering the amount of work you do with some exercises, Bottoms Up can easily be incorporated into any program. The course material will include recommendations for this.

  • How long do I have access to the course material?

    2 years from the day you enroll.

  • Is the course material downloadable?

    All videos in the course can be downloaded.

  • What do I do if I have questions about certain exercises or other aspects of the course?

    By enrolling, you get access to our a discussion forum (Forum Squatchica) on this website, where you and all other memebers can both ask questions, and give/get answers.

What people haver to say about..

Spinal Waves 101

by Frances Moylan

Starting this journey into spinal waves has totally rocked my world. Firstly, I feel incredibly and have a lot of things to work on improving. It’s not time consuming, but of course it takes persistence and focus. Not only have I opened up new movements, but I have also learnt so much about what my body can do and how much movement I can work towards in my spine. I cannot recommend this course enough. If you have a spine, do yourself a favour and get on board.

by Digue Braga

I highly recommend the 'Spinal Waves' course to anyone really, prior to taken it I’ve had always a very stiff back, due to years involved in high performance sports competing in Martial Arts or training athletes of the Canadian National team of Taekwondo. Jon is a phenomenal teacher.

by Sarah Bender

Jon Yuen’s spinal wave course is a delightful journey that takes us through the peaceful forest of guided movement that doesn’t fall into the dry and formulaic “online fitness course” design,

by Melissa Marshall

As each week progressed in the Spinal Waves 101 course, I could feel a better sense of freedom transfer into other exercises. It brought a sense of mindfulness to new areas of my spine. I am forever grateful to have a teacher like Jon Yuen. The way he teaches movement, is a beautiful thing.

FAQ

Spinal Waves 101

  • What is the general layout of the course?

    The course lasts 5 weeks. Every week consists of one exercise from each of the following three categories: Tides (a global extension/flexion pattern), Ripples (isolated/smaller and novel articulations) and Waves (sequential isolations of the entire spine).

  • How much time will I invest in Spinal Waves each week?

    You’ll be practicing 3-4 sessions every week. Each session will take you 30-45 minutes. The exact amount of time depends on the exercises you do that specific week and how much work (sets) and recovery (rest period) you feel like you need on the given day.

  • What sort of equipment do I need?

    A floor (3 square meters), a chair and a wall.

  • What sort of experience do I need?

    None. Experience always helps, but the course has been designed to suit both those who’ve never associated their spines with maritime terms, as well as advanced practitioners.

  • Can I spend more than one week on a set of exercises?

    You most definitely can. Only you know how much time you need to get acquainted with the movements you are introducing to yourself and your body. Several splooshies have worked on specific exercises for several weeks, and others have repeated the course more than once. There is always something to learn. Just make sure that you aim for progression, not perfection. The latter gets you nowhere, fast.

  • How long do I have access to the course material?

    2 years from the day you enroll.

  • Is the course material downloadable?

    All videos in the course can be downloaded.