Barefoot Strength

Outcomes

• Improve foot strength and stability
• Enhance glute activation and power
• Reduce injury risk through better mechanics
• Establish a sustainable movement practice

What's included?

• Functional Assessment

  10 functional tests to identify your weaknesses and current skill level

• 15-min Workouts

  Daily Follow-along Feet & Glutes workouts

• Protocols

  Ready-made goal-specific training programs (e.g., 6-week glute activation program)

• Courses

  The Strong Feet & Power Glutes courses and the Barefoot Strength Journal (150+ tutorials)

• Community Access

  Get answers to your questions through our community chat, direct messages, and comments on every post

Courses

Strong Feet

7 sections • 53 lessons

View curriculum

Introduction

1.How to Use The Strong Feet Course

Skill 1: Toe-Splay

1.Introduction to Toe-Splay

2.The Toe-Splay Test

3.Common Reasons Toe-Splay is Lost

4.Mobilization #1 – Adductor Hallucis Massage

5.Mobilization #2 – Five-Finger Toe Stretch

6.Mobilization #3 – Great Toe Heel Raises

7.Mobilization #4 – Kneeling Toe Flexion

8.Exercise #1 – Toe Splay & Contract

9.Exercise #2 – Toe Marble Pick Up

10.Exercise #3 – Short Foot

Skill 2: Single-leg Stability

1.Introduction to Single-leg Stability

2.Single-leg Stability Test

3.Common Reasons Single-leg Stability is Lost

4.Exercise #1 – Single-Leg Balance Basic

5.Exercise #2 – Single-Leg Balance Intermediate

6.Exercise #3 – Single-Leg Box Squats

7.Exercise #4 – Tempo Heel Raises

8.Exercise #5 – Kettlebell Passes on One Leg

Skill 3: Ankle Mobility

1.Introduction to Ankle Mobility

2.Ankle Mobility Test

3.Three Causes of Tight Ankles (with Solutions)

4.Mobilization #1 – Counterbalance Squat

5.Mobilization #2 – Standing Dorsiflexion

6.Mobilization #3 – Ankle Flossing

7.Mobilization #4 – Deep Squat Circles (Advanced)

8.Mobilization #5 – Banded Split Squat

9.Mobilization #6 – Split Squat Dynamic

Skill 4: Controlled Pronation

1.Introduction to Controlling Pronation

2.Pronation Test

3.Common Reasons For Over-Pronation

4.Exercise #1 – Single-Leg Anti-Overpronation

5.Exercise #2 – Heel Raised Walks

6.Exercise #3 – Short-Foot Goblet Squats

7.Exercise #4 – Heel Raised Tempo Squats

8.Exercise #5 – Heel Suspended Squats

9.Exercise #6 – Heel Elevated Lunges

10.Exercise #7 – Grounded Hops

11.Exercise #8 – Rapid Hops

12.Exercise #9 – Arch Landings

Skill 5: Supination Strength

1.Introduction to Supination Strength

2.Supination Strength Test

3.Exercise #1 – Supinated Lunges

4.Exercise #2 – Supinated Band Walks

5.Exercise #3 – Supinated Heel Raises

6.Exercise #4 – Ankle Clock

7.Exercise #5 – Single-Leg Supinated Heel Raises

8.Exercise #6 – Heel Raises on a Step

9.Exercise #7 – Explosive Kettlebell Passes

10.Exercise #8 – Heel Raised Broad Jumps

11.Exercise #9 - Single Leg Supination Balancer

Scientific Foot Metrics

1.Introduction to Scientific Foot Metrics

2.Metric 1: Flat Feet: Navicular Drop Test

See all sections

Power Glutes

7 sections • 58 lessons

View curriculum

Introduction

1.The Glute Dominance Test

2.How to Build Strong, Dominant Glutes: Our 3-Step Framework

Hip Mobility

1.Why Hip Mobility is Important

2.Two Hip Mobility Tests

3.How to Fix Hip Mobility – 3 Steps

4.Mobilization #1 – Kneeling Hip Extension

5.Mobilization #2 – Deep Lunge

6.Mobilization #3 – Banded Hip Flexion Drill

7.Mobilization #4 – Hip Airplane

8.Mobilization #5 – Kneeling Groin Stretch

9.Why We Need Hip Internal Rotation

10.Mobilization #6 - Hip Internal Rotation Lunges

11.Mobilization #7 - Supine Hip Internal Rotation Stretch

12.Mobilization #8 - ATG Split Squat

Core Stability

1.Core Stability for Glute Activity

2.The Core Stability Endurance Test

3.Are You A Glute or Lower Back Dominant Mover?

4.Core Bracing Technique

5.Shoulder Mobility For Core, Glute & Foot Strength

6.Core Endurance vs Strength

7.Exercise #1 – Bird Dog

8.Exercise #2 – Mcgill Curl-Up

9.Exercise #3 – Side Plank

10.Exercise #4 – Hip Extension Holds

11.Exercise #5 – Isometric Back Extensions

Shoulder & Thoracic Mobility

1.Why Upper Back & Shoulder Mobility is Important for Glute Strength

2.Shoulder Mobility Test

3.Mobilization #1: Hanging On a Bar (Active Hangs)

4.Mobilization #2 – Bicep & Pec Stretch

5.Mobilization #3– Banded Lat Stretch

6.Mobilization #4– Overhead Reaches

7.Mobilization #5 – Shoulder Circumduction

8.Mobilization #6 – Overhead Presses

9.Mobilization #7 – T-Spine Rotations

10.Mobilization #8 – T-Spine Bench Stretch

Glute Re-education

1.Learning to Become Glute Dominant

2.Learn to Move Through the Hips

3.Hip-Hinge Sequence

4.Exercise #1 – Clam Shells

5.Exercise #2 – Banded Side-Steps & Monster Walks

6.Exercise #3 – Single-Leg Hip Hinge

7.Exercise #4 – Hip Airplane

8.Exercise #5 – Kneeling Hip Circles

Glute Activation Techniques

1.The Utility of Glute Activation Techniques

2.Technique #1 – Core Bracing

3.Technique #2 – Posterior Oblique Sling (POS)

4.Technique #3 – POS (Pulling)

5.Technique #4 – POS (Lifting)

6.Technique #5 – Using Bands

7.Technique #6 – Short Foot

8.Technique #7 – Foot Stability

Glute Strengthening

1.Introduction

2.Exercise #1 – Side-Bridge Clam Shells

3.Exercise #2 – Reverse Lunges with a Twist

4.Exercise #3 – Step-Up With Rotation

5.Exercise #4 – Kettlebell Swings

6.Exercise #5 – Single-Leg Deadlifts

7.Exercise #6 - Glute Balancer

See all sections

Barefoot Transition Plan

4 sections • 12 lessons

View curriculum

Introduction

1.Plan details

2.Benefits of Barefoot Shoes

3.How to Transition to Barefoot Shoes Safely

4.Barefoot Running Readiness Test

Transition Plans

1.Basic Walking Transition Plan

2.Simple Barefoot Shoe Running Plan

3.Variable Barefoot Shoe Running Plan

Running & Walking Technique

1.Learn to forefoot Strike

2.Should You Heel or Forefoot Strike When Walking?

Things to Keep in Mind

1.Initial Performance Decrease

2.Muscle Soreness

3.Heel Pain

Who is this for?

• Active people with recurring injuries who want a long-term solution, not another quick fix
• Athletes who want a foundation that supports longevity in their sport
• Bio-hackers who want to truly understand and optimize how their body moves