Pressed for time? Any of these short classes can be done in 20 minutes or less! Choose from a variety of joint focuses to ensure no matter what your schedule is, you can still complete your mobility work and get your daily dose of butter!

10 - 20 minutes

This class is a quick (15min) Full Body circuit. We'll target Shoulders, Scapula, Hips, and Spine. 

No equipment needed.

Time Markers: 
0:08 CARs (warm up)
8:13 Shoulder Swimmers (Prone Lying Base)
9:58 Spinal Segmentation (Standing Hip Hinge Base)
11:30 Scapular CARs (Push Up Base)
12:50 Hip Lift Offs + Knee Hinge (Bear Sit Base)
14:10 Hip Lift Offs + Hovers (Bear Sit Base)

This will be uptempo and we go through these movements much quicker and with less cues than regular classes, but if you've been in my program for at least a month you should be plenty familiar with these movements.

I know the holiday season can be busy and it becomes difficult to schedule time for your training. I created this short full body buttering so you can sneak it in anytime throughout the day. It’s short, but still intense and effective.

When you don’t have much time to do longer classes, throw on this little snack and treatyoself with some butter. You can do this anytime, anywhere, no equipment needed.

I hope you enjoy the class!

Short Class 16: Full Body Circuit - Hips/Shoulder/Scap/Spine

Spine Circuit Snack! Only 15min but packs some buttery punch

Equipment Needed: Yoga Blocks

Time Markers: 
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base) 
5:25 Cervical Flexion/Extension (Supine Base) 
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic Tilt (Standing Hip Hinge Base) 
13:40 Spinal Segmentation (“Up-Beard” Base)

In this class we'll warm up with Neck and Thoracic CARs, and then prioritize 5 movements:
1. Thoracic Flexion + Rotation (Against the Wall)
2. Cervical Segmentation (supine)
3. Thoracic Flexion + Rotation (Quadruped)
4. Anterior - Posterior Pelvic Tilt (Standing Hinge)
5. Spinal Segmentation (Up-Beard base)

A lot of people hammer away at thoracic extension drills, but you'll get more bang for your buck with thoracic flexion and rotation. Increasing mobility in Flex/Rot will help increase your mobility in thoracic extension as well. So in this class we make Flex/Rot a priority with two of the movements.

We address Cervical Segmentation as well, which is an area many people struggle with. We have a lot of neck pain in our society, and the lines of tissue and muscles in this area have become weak due to our lifestyle. So addressing the neck with specific training will be important for neck health.

Anterior/Posterior Pelvic drill is another important one. Many people struggle to dissociate their pelvis form the hips and low back. Learning how to dissociate away from the hips and lumbar spine, and also developing better neurological control will really improve the overall health of not only the pelvis, but surrounding areas as well.

Lastly we'll do our spinal segmentation drill in a new base to switch it up and allow for more variability. If this base is not comfortable for you, you can always do it in our traditional quadruped, or standing hip hinge position.

I hope you enjoyed the class!

Short Class 19: Spine Circuit

This class will be for the Neck and the Pelvis

Equipment Needed: Yoga Blocks

Time Markers: 
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8:20 Anterior/Posterior Pelvic Tilts (Kneeling Base)
10:25 Neck Flexion/Extension (Elevated Supine Base)
12:05 Lateral Pelvic Rotations (Quadrupedal Base)
13:50 Neck Flexion/Extension Round 2 (Elevated Supine Base)
15:10 Anterior/Posterior Pelvic Tilts (Standing Hip Hinge Base)
16:45 Neck CARs (Standing Hip Hinge Base)
18:20 Lateral Pelvic Rotations Round 2 (Quadrupedal Base)

This is our first neck and pelvis specific class.The Cervical Spine is an area many people struggle with. They lack overall strength and neurological control in this area, and many have developed the dreaded STI here - a Shitty Tissue Issue. If you have neck problems it's important to strengthen the neck. This is an area that's undertrained in most programs.

Another area that's undertrained is the pelvis. It's important to teach your body how to dissociate your pelvis from your lumbar spine and your hips - so we'll work on a lot of drills that will develop neurological control to this area and teach you how to dissociate. Some people will struggle with these movements in the beginning, but with more repetition and practice you will get better and better. It might be frustrating in the beginning due to a lack of body control, but stay with it.

I hope you enjoy the class!

Short Class 23: Neck and Pelvis Circuit

Lower Body Warm Up Class

Equipment Needed: Optional. If you have a tennis ball and stability ball keep them close by as you can create harder progressions with these items, but neither are mandatory.

Time Markers: 
0:20 Hip CARs - bent and straight leg (Side Laying Base)
3:33 Knee CARs (Seated Base)
4:53 Ankle CARs (Seated Base)
6:00 Spinal Segmentation (Standing Hip Hinge Base)
7:52 Kinetic Stretching (Squat  Base)
10:32 Neck CARs (Standing Base)
11:45 Thoracic CARs (Standing Base)
13:111 Kinetic Stretching (90/90 Base)

In this class we will warm up your joints through several CARs and Kinetic Stretches. This is a great routine to do prior to any lower body activities such as weight lifting, running, cycling, etc.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy the class!

Short Class 24: Lower Body Warm Up

Upper Body Warm Up Class

Equipment Needed: Optional. If you have a yoga block, tennis ball, stability ball, and a 1-3lb weight - keep them close by as you can create harder progressions with these items, but none are mandatory.

Time Markers:
0:27 Shoulder CARs (Standing Base)
2:00 Scapular CARs (Standing Base)
2:50 Neck CARs (“Cobra” Base)
4:11 Shoulder Swimmers (Prone Laying Base)
6:00 Thoracic CARs w/ stability ball (Standing Base)
7:30 Elbow CARs w/ tennis balls (Standing Base)
8:40 Wrist CARs w/ tennis balls (Standing Base)
9:35 Scapular CARs (Quadrupedal Base)
10:50 Shoulder CARs w/ weight (Side Laying Base)
13:50 Scapular Retraction + Elbow Hinge (Standing Hip Hinge Base)

In this class we will warm up your joints through several CARs and advanced CARs movements for the spine, shoulders, scapula, elbow, and wrists. This is a great routine to do prior to any upper body activities such as weight lifting, calisthenics, swimming, etc.

You can also treat this class as a standalone option for those days you're pressed for time and want to get a quick buttering in for the upper body.

I hope you enjoy this quick but effective session!

Short Class 25: Upper Body Warm Up

A class designed to butter you up from a seated position

Equipment Needed: Just your chair.

Time Markers: 
0:20 Neck CARs 
1:45 Thoracic Spine CARs
3:00 Shoulder CARs
4:25 Scapular CARs
5:35 Elbow CARs
6:12 Wrist CARs
6:45 Spinal Segmentation 
8:35 Straight Leg Hip Circles
10:05 Hip Capsular CARs
11:30 Knee CARs
12:22 Ankle CARs
13:00 Spinal Rotations
14:20 Pelvic Tilts
15:55 Hip Flexion/Knee Extension Kicks
17:50 Scapular Protraction/Retraction
18:55 Neck Flexion/Extension
19:50 Shoulder Capsular CARs

Whether you're at your desk for work, on a zoom call, or just on the couch, injecting some movement will be very important. Staying seated for long periods of time does our bodies no favors and we end up stiff, tight, and achey. So if you're forced to spend a lot of time in a seated position, at least you can throw on this quick class and butter yourself up - because motion is lotion for our joints. This class is also appropriate for those who might struggle to get down on the floor.

The class is rather low intensity so it can be done throughout the day multiple times if desired.

I hope you enjoy it!

Short Class 30: Seated Mobility

A quick class designed to warm you up before a run or a hike.

No Equipment Needed.

Time Markers: 
0:12 Thoracic Spine CARs (Standing Base)
1:05 Shoulder CARs (Standing Base)
2:00 Standing Hip CARs (Standing Base)
4:30 Knee CARs (Seated Base)
5:50 Ankle CARs (Seated Base)
7:00 Toe Lifts (Seated Base)
8:10 Hip Flexion Drill: Straight Leg Lifts (Supine Base)
10:00 Hip Extension Drill: Straight Leg Lifts (Prone Base)
11:20 Ankle Plantar Flexion/Dorsiflexion Drill (Standing Base)
12:30 Ankle Inversion/Eversion Drill (Standing Base)
13:25 Shoulder Flexion/Extension Drill (Standing Base)
14:45 Rebounding

In this class we will warm up your joints with CARs and different movements that are specific to running and hiking, to get you prepared for the demands of those workouts. This routine can be done before cycling and walking as well.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy this quick session, and have a great aerobic session after it!

Short Class 31: Running Warm Up

This is a Full Body Warm Up Class

No Equipment Needed.

Time Markers:
0:16 Neck CARs (Standing Base) 
1:15 Thoracic CARs (Standing Base)
2:10 Shoulder CARs (Standing Base)
3:15 Scapular CARs (Standing Base)
4:00 Hip CARs (Standing Base)
6:15 Jefferson Curl + Deep Squat (Standing Base)
8:20 Thoracic Flexion + Rotation (Quadruped Base)
10:05 Scapular CARs (Quadruped Base)
11:00 Low Back Rotations (Supine Base)
12:30 Shoulder Swimmers (Deep Squat Base)
13:40 Wrist + Elbow Rotations (Standing Base)
14:30 Inch Crawlers (Plank Base)

In this class we’ll warm up your joints through several different movements in an up-tempo circuit style format. The goal is to prep your body for more strenuous activities. This class can be done before your weight lifting workouts, aerobic sessions, sport, or anything else. This class can also be done as a standalone option on those days you’ll looking for a quick full body buttering.

I hope you enjoy this quick lil butter sesh!

Short Class 34: Full Body Warm Up

A warm up class that can be done before overhead movements.

Equipment Needed: Yoga block and a stick/pvc pipe.

This class is to help warm you up before doing more strenuous overhead movements, like handstands and overhead presses. We’ll work through several movements in an up-tempo circuit. If we’re working too fast for you it’s totally okay to pause the video and go at your own pace - always listen to your body and go at a comfortable pace.

You can also treat this class as a standalone option for those days you're pressed for time and want to get a quick buttering.

I hope you feel nice and warmed up for your overhead movements!

Short Class 52: Handstand/Overhead Warm Up

A quick class designed to warm you up before cycling

No Equipment Needed.

In this class we’ll warm up your joints with CARs and different movements that are specific to cycling, wether that’s indoor or outdoor cycling. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy this quick session, and you have a great cycling session after!

Short Class 55: Cycling warm up

This is a single joint focus class for Wrist Extension

No equipment needed.

The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and many other movements.

This class will be a great option for those who have certain movement goals that require much more range of motion and strength in wrist extension.

We’ll work 3 rounds of PAILs/RAILs in our extension base, but always listen to your body and go at your own pace. This is a pretty tough base to hangout in for 3 full rounds. If it feels like too much, just stick to just 2 rounds (or even 1) and slowly build up - or do the rounds at much lower intensities. 

If wrist extension is a priority area for you, you'll want to program this class at least 1x a week and ideally working you way up to 2x a week. 

Hope you enjoy the wrist gains!

Short Class 63: Wrist Extension

A Warm up class to prep you for Squats

No Equipment Needed.

In this class we will warm up your joints through several different movements targeting areas that are specific to squats. This is a great routine to do prior to your squat days or really any lower body activities.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy the class!

Short Class 64: Squat warm up

This class is for Neck (Cervical Spine) Flexion and Extension

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength training. So this class will feature some isometric loading to help take the next step in improving tissue capacity in this area.

Important Reminder - because this area is not often trained, the tissues here might not be too strong yet, so we want to monitor our tension and intensity through our PAILs/RAILs, especially if this a problem area for you. Go at your own pace and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (5-20%) the first few times you take this class, over time you will be able to gradually build up to do more. Progressive overload is always the key. 

In the Flexion base we’ll work 3 rounds of PAILs/RAILs and in the Extension base we’ll work 2 rounds of PAILs/RAILs, but if that feels like too much for you, you can just do 1-2 rounds and then build up from there over time.

Enjoy!

Short Class 67: Neck Extension and Flexion

This class will showcase a few different variations of Shoulder CARs

Equipment Needed: Yoga blocks and in one drill we’ll be using the wall.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the shoulder.

Here’s the bases we utilize:
1. Standing Hip Hinge
2. Quadruped
3. Prone Swimmer
4. Side-lying (high irradiation + yoga block)
5. Standing Wall Block (high irradiation) 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. With CARs we express our full ranges of motion and we can develop greater body control.

The tempo and irradiation will play a big role in how great of a training stimulus you want to achieve with your CARs. In our 4th and 5th base, we ramp up the irradiation to 60-80% and we slow down the tempo even more than usual - this creates a strong training stimulus. This will really help develop end-range control.

You always have freedom to go at your own pace and intensity. Always listen to your body and never work in any range of motion that creates pain.

Enjoy!

Short Class 69: Shoulder CAR Variations

Self-assessment Class for the Hips

No Equipment Needed

Our first ever self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limitation, which will allow you to better pick classes specific to your needs. This is also a cool way to see how you progress over the months of training. You can record yourself doing this self-assessment and then take screenshots of each position we assess, and then reassess after a few months of consistent training. 

Like I mention in the class, there is no global standard of mobility. The ranges of motion that you’ll need will be dependent on YOU - your goals, lifestyle, sports/hobbies, daily life activities, etc. 

Be mindful of all the movements that you do in your daily life and that are important to you, and then assess if your joints, in isolation without compensation, have the perquisite range of motion (plus a little buffer) to express that movement.

As always, when it comes to the hips, rotation is king and it’s the fundamental motion of the joint. There's nothing more important than Internal Rotation, with External Rotation being second. When you have good rotational workspace you’ll have better global mobility for the entire hip capsule. If you have big limitations in hip IR/ER, you’ll get a lot of bang for your buck prioritizing IR/ER classes.

I hope this class brings you value! If you have any questions let me know 👊🏽

Short Class 71: Hip Self-Assessment

Single joint focus class for Ankle Plantar Flexion

Equipement needed: Yoga blocks.

We will work 3 rounds of PAILs/RAILs in our Plantarflexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Hope you feel buttered up after this class!

Short Class 72: Ankle Plantarflexion

Self-assessment Class for the Shoulders

Equipment Needed: Yoga Block

Our second self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limitation, which will allow you to better pick classes specific to your needs. This is also a cool way to see how you progress over the months of training. You can record yourself doing this self-assessment and then take screenshots of each position we assess, and then reassess after a few months of consistent training. 

Like I mention in the class, there is no global standard of mobility. The ranges of motion that you’ll need will be dependent on YOU - your goals, lifestyle, sports/hobbies, daily life activities, etc. 

Be mindful of all the movements that you do in your daily life and that are important to you, and then assess if your joints, in isolation without compensation, have the perquisite range of motion (plus a little buffer) to express that movement.

As always, when it comes to the shoulders, rotation is king and it’s the fundamental motion of the joint. There's nothing more important than Internal Rotation, with External Rotation being second. When you have good rotational workspace you’ll have better global mobility for the entire shoulder capsule. If you have big limitations in Shoulder IR/ER, you’ll get a lot of bang for your buck prioritizing IR/ER classes.

I hope this class brings you value! If you have any questions let me know 👊🏽

Short Class 73: Shoulder Assessment

This will be a single joint focus class for Big Toe Dorsiflexion 

Equipment Needed: Something to elevate your big toe - we’re using a book in the class.

This is a very important joint position that is often overlooked. Having good Big Toe Dorsiflexion is incredibly important for all things dynamic. Example: running, jumping, cutting, lunging, walking/hiking. It's also a very important joint position in a Sissy Squat. The big toe is asked to flex in these movements, and to do so with a high amount of force, so it will be important to improve the capacity in this area.

We will work 3 rounds of PAILs/RAILs in our base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

Hope you enjoy!

Short Class 76: Big Toe Dorsiflexion

This class will showcase a few different variations of Thoracic CARs

Equipment Needed: Yoga blocks, something to sit on, foam roller (optional), and we’ll be using the wall for a couple drills.

There’s many bases and different ways to do your CARs, and in this class will offer you some variety specific to the Thoracic Spine.

Here’s the bases we utilize:
1. Standing narrow stance
2. Standing Wide stance
3. Seated (on chair)
4. Seated on floor (advanced)
5. Lumbar blocked against wall
6. Thoracic extension/flexion against wall
7. Thoracic rotation against wall

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. With CARs we express our full ranges of motion and we can develop greater body control. 

The tempo and irradiation will play a big role in how great of a training stimulus you want to achieve with your CARs. We can progress our CARs through increased tension and even adding an external load - but it’s important to gradually build up to that.

You always have freedom to go at your own pace and intensity. Always listen to your body and never work in any range of motion that creates pain.

I hope you enjoy these variations!

Short Class 81: Thoracic CAR Variations

This class is for Neck (Cervical Spine) Lateral Flexion

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength training. So this class will feature some isometric loading to help take the next step in improving tissue capacity in this area.

Important Reminder - because this area is not often trained, the tissues here might not be too strong yet, so we want to monitor our tension and intensity through our PAILs/RAILs, especially if this a problem area for you. Go at your own pace and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (5-20%) the first few times you take this class, over time you will be able to gradually build up to do more. Progressive overload is always the key. 

If after taking this class your neck feels super sore for 3-4 days you'll know you over did it and you'll want to back off the intensity next time, or just stick with 1 round until you build up more strength in this area. Ideally our soreness should last 1-2 days, anything longer could mean you went a little too hard and that area is not strong enough yet for the load you offered.

I hope you enjoy the class!

Short Class 82: Neck Lateral Flexion

This will be a short 15min circuit - a hip snack if you will.

No Equipment Needed

If you're short on time and want to butter up the hips, this will be a great snack to squeeze in when you want.

Here’s the menu for the class:

1. Hip CARs - Both bent leg and straight leg in sidelying base
2. Capsular CARs in modified 90/90
3. Hip Flexion lift + knee hinge in supine
4. Hip lift rotations in middle split
5. Hip extension lifts in quadruped 
6. Hip flexion lift offs in L-Sit
7. Jefferson curls

We go at an uptempo pace, but if you need to slow it down you absolutely can. Feel free to pause the video and go at your own pace if you need to.

I hope you enjoy the class!

Short Class 83: Hip Circuit (15min)

This will be a short 15min circuit - a little shoulder snack.

No Equipment Needed

If you're short on time and want to butter up the shoulders, this one is for you.

Here’s the lineup for the class:

1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction 
4. Prone Swimmers
5. Prone Shoulder Extension
6. Prone Shoulder Flexion rotations
7. Standing Capsular CARs

We go at an uptempo pace, but if you need to slow it down you absolutely can. Feel free to pause the video and go at your own pace if you need to.

Enjoy!

Short Class 84: Shoulder Circuit (15min)

A class for the TMJ (Jaw)

No equipment needed.

The temporomandibular joint (TMJ) acts like a sliding hinge, connecting your jawbone to your skull. The TMJ can be a joint where some people develop dysfunction. TMD (Temporomandibular dysfunction) can create pain, difficulty chewing, weakness, and even headaches.

So for anyone who struggles with any TMJ weakness or dysfunction - I wanted to create a class specific to this joint to help improve joint function and tissue quality here.

Important Reminder - because this area is not often trained, the tissues here might be weak, especially if this is an area of dysfunction. So it’s important to keep your intensity low and don’t force your outer ranges of motion as much in the beginning. 

Always work in pain-free ranges of motion. If we have a certain rep scheme in the class and you fatigue much sooner than that, that’s okay - you don’t have to commit to that amount of reps, always listen to your body. It’s okay to start off with less reps and gradually build up over time.

In the class we work 3 different movements.

1. TMJ CARs
2. TMJ overbite/underbite
3. TMJ underbite + open/close

These movements can be very hard to control - just try to do your best. Over time, as you practice these more often, you will develop greater neurological control here. You can place your hands on your jaw to feel the movement happening if you want some tactile feedback. 

Expect to make some weird faces in this class 🤣….and it could leave your jaw a little tenderized.

Hope you enjoy the TMJ gains!

Short Class 85: TMJ (Jaw)

Finger CARs!

No equipment needed.

I’ve had a few students ask for a class for finger CARs, so here it is.

The fingers/hand can be an area where the tissue quality is weak since we don’t often train these areas specifically. If you need to, keep your intensity levels low and try not to push your outer ranges of motion too hard at first, especially if this is an area of past dysfunction or weakness. It’s totally okay to take it slow at first and gradually build up. 

If we have a certain rep scheme in the class and you fatigue much sooner than that, that’s okay - you don’t have to commit to that amount of reps, always listen to your body. It’s okay to start off with less reps.

In the class we work 3 different movements.

1. Finger CARs
2. Finger extension/flexion individually 
3. Finger extension/flexion collectively 

The fingers can be hard to control, especially when it comes to the less dominant hand and certain fingers - like the ring finger. Don’t be discouraged if your control isn’t great - over time, with practice, you will develop much better control. Just do your best when you’re starting out. You can use your other hand to help block the fingers that aren’t supposed to be moving.

This class can be fatiguing to your hands and fingers - it’s much harder than it looks.

Hope you enjoy the class!

Short Class 86: Finger CARs

Full Body CARs Routine (Standing)

No equipment needed - you just need to something for balance. You can place your hand against a wall or use a prop like a chair/stick.

In this CARs routine we will do everything from a standing position. This is a nice option for anyone who can’t get on the floor - whether that’s a physical or environmental limitation.

As always, try to do your CARs with good intent and focus. These movements are slow and controlled, while maintaining tension. Try to express your greatest pain-free ranges of motion. Work those outer ranges, but remain aware of possible compensations. 

Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion. Work in pain-free ranges only. 

You can also regress CARs by not pushing your outer ranges of motion as much and lowering the intensity if you need to.

I hope you enjoy this standing variation!

Short Class 87: Full Body CARs (Standing)

A mobility class for when you’re seated in a plane or as a passenger in the car. Or for anyone who just needs a simple mobility routine from a seated position!

Equipment Needed: Just your chair seat.

This class was designed for those who are on a plane or in the car seat (as a passenger). We do several different mobility exercises to help butter you up while having to be seated for a period of time, because there is nothing worse than getting off a flight or out of a car after a long drive and feeling stiff & tight. 

So if you're forced to spend a lot of time in a seated position, at least you can throw on this quick class and butter yourself up - because motion is lotion for our body. This class is also appropriate for those who might struggle to get down on the floor, want to do mobility at their desk, or just want a low intensity seated class.

Since the class is rather low intensity it can be done multiple times if desired. 

I hope you enjoy it!

Short Class 91: Seated Mobility (Airplane/Car appropriate)

20min hip circuit for all levels

No equipment needed

In this class we’ll flow through several different movements. If the pace of the class feels too fast, feel free to pause the video and go at your own pace, that’s totally okay.

You can do this class as a standalone option on those days you’re short on time and want a quick buttering or you can treat this class like a warm up for the hips before more strenuous activities. 

I hope you enjoy this quick mobility ‘snack’

Short Class 93: Hip Circuit (20min)

This will be a short 15min circuit for the Scapula.

Equipment Needed: Yoga blocks, resistance band, and a wall. A weight for a couple movements is optional.

We’ll work through several scapular movements, working one arm at a time and alternating back and forth.

We go at an uptempo pace, but if you need to slow it down you absolutely can. Feel free to pause the video and go at your own pace if you need to.

If you're short on time and want to butter up the Scapula, this class is for you. This class can also help identify certain limitations in your scapula. For example, we work a couple overhead scapular movements and for many people they struggle with this. If you’re one of those people, it’s okay - that’s why we do overhead scapular movements, to improve control in that plane of motion. Having control of your scapula through all planes of motion is important, especially when you look at certain weight training movements you do where having good scapula control through that specific range of motion is needed.

I hope you enjoy this class!

Short Class 94: Scapula Circuit

For anyone who struggles doing Toe CARs - this class is for you.

No equipment needed.

In this class I show you how to make modifications to your standard Toe CARs. We’ll work one foot at a time and use our hands to block the toe(s) that are not supposed to be moving. This can be helpful for people in the beginning who struggle to isolate the toe(s) they want to move. Over time, with practice and consistency, you will be able to develop the mind to body connection to move your toes without the help of your hands, and this class will help you get there.

Toe CARs are great for developing sensory feedback from the floor and to strengthen those intrinsic foot muscles. A big problem in modern society is that we wear overly supportive shoes and don’t spend a lot of time barefoot or training our feet specifically. Then over time all of our intrinsic foot muscles become very weak, which can become problematic. Incorporating these toe movements consistently is great for the overall health and function of our feet.

I hope this class was helpful!

Short Class 95: Toe CARs (Modified)

Short Class 97: Knee CAR (Modified)

For anyone who struggles doing Knee CARs - this class is for you.

Equipment needed: Resistance band (optional)

Knee CARs are typically the hardest joint to initiate and control, so if you’re struggling with this you're not alone. I've had many clients and students struggle with this in the beginning. 

A great way to start developing better control is just sticking with capsular CARs (internal/external) at first. So in this class we work a couple capsular CAR variations to help you develop greater control over your knee. 

This will take a lot of time and practice to get better at, but keep sticking with it and it will get much better with time. If you really want to improve this, it would be great to do these modified knee CARs every day or several times a week. Over time, as you develop greater control, you’ll be able to do your regular knee CARs.

I hope this helps!

Short Class 97: Knee CAR (Modified)

Short Class 98: Neck Flexion

This class is for Neck (Cervical Spine) Flexion

No equipment needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area. Mostly because we rarely train this area to be strong in traditional strength training. 

Important reminder - because this area is not often trained, the tissues here might not be very strong yet, so make sure to keep your tension and intensity low during the PAILs/RAILs at first, especially if this a problem area for you. Go at your own pace and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (5-20%) the first few times you take this class. Over time you can gradually build up the intensity so you can progressively overload this area and strengthen it.

Hope your neck feels buttery after class!

Short Class 98: Neck Flexion

This class is for anyone who wants to reduce the amount of anterior pelvic tilt they have.

No equipment needed.

If you’re someone who’s been told that they have “excessive” anterior pelvic tilt, this class is for you.

Having a lot of anterior pelvic tilt can develop through years of postural habits. If you spend a lot of time in a certain posture or alignment, your nervous system will produce more neural drive to that range because it thinks it’s important to you. So for those who want to reduce their anterior pelvic tilt, we need to teach the nervous system how to produce drive to the opposing side (posterior pelvic tilt).

In this class we work 7 different movements:

1. Spinal Segmentations to warm up the spine and pelvis 
2. Quadruped posterior pelvic tilt reps
3. Quadruped posterior pelvic tilt hold isometric 
4. Segmental bridges with posterior pelvic tilt bias
5. Segmental bridge base - posterior pelvic tilt hold isometric 
6. Standing posterior pelvic tilt reps
7. Standing posterior pelvic tilt hold isometric 

We work just 1 round of this. The reason we only work 1 round is because for a lot of people this is an area of weakness, so the amount of stress/force these tissues can handle might be low at first.

After doing this class for around 4-6 weeks consistently, you can progress to doing 2 rounds of everything. I would also recommend progressing your isometric holds from 30 seconds to around 60 seconds. After another 4-6 weeks or so you can progress to doing 3 rounds of this and increasing your isometric holds to around 90 seconds or so.

Another way to progress this class is to increase the intensity. In the class I cue around 30% intensity for all the movements. Now obviously, everyone’s starting point is going to be different so you don’t HAVE to start at 30%. For some people they can start higher and for others they can start lower. It all depends on the individual and their current capacity. But after doing the class consistently you can start to slowly increase the intensity.

To start really improving the anterior pelvic tilt, it takes times…because remember - your nervous system has adapted to this range over a long period of time, so it will require time and consistency to making these changes. 

It would be great to target this class 1-3x a week depending on your capacity. The nice thing about this class - it’s only 15min and if you start off at lower intensities you shouldn’t have much of a problem doing it 2-3x a week. This will allow you to get consistent inputs each week and gradually teach your nervous system how to produce neural drive into other ranges of motion. 

Throughout your daily life you can also throw in some of those isometric holds in whatever base you like - wether you’re standing, sitting in a chair, laying on the floor, or in quadruped. Feel free to just lightly go into posterior pelvic tilt and just hold there for some time. It doesn’t have to be super intense, remember it’s all about teaching your nervous system how to produce neural drive to the opposing direction.

I hope this helps and you enjoy the class!

Short Class 100: Reducing Excessive Anterior Pelvic Tilt

This is a warm up class specifically for the Hips

Equipment needed: None required, but a yoga block and tennis ball is optional.

In this class we will warm up your hips through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your hips before other strenuous activities like weight lifting or aerobic training.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the hips.

Hope you’re feeling buttery after this!

Short Class 102: Hip Warm Up

This is a warm up class specifically for the Shoulders

Equipment needed: Yoga block. Tennis ball and a light weight is optional.

In this class we will warm up your shoulders through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your shoulders before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the shoulders.

Hope you’re feeling good after this one!

Short Class 103: Shoulder Warm Up

This is a warm up class specifically for the Spine

No equipment needed.

In this class we will warm up your entire spine through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your spine before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to butter up your spine.

Hope you enjoy this little movement snack!

Short Class 105: Spine Warm Up

This is a warm up class specifically for the Knees

Equipment needed: Yoga block and a Cable Resistance Band.

In this class we will warm up your knees through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

For one of the movements we utilize a resistance band, but if you don’t have one, you can use your hands to apply some additional resistance. For example, if you’re initiating knee Internal Rotation, you’ll use your hands to create counter rotation towards External rotation. Your knee will still rotate internally, but the counter resistance of your hands will make it more challenging. You can also do it without using your hands and just focus on rotating your knee back and forth from internal to external rotation, essentially treating the movement like a Capsular CAR - which means only focusing on the rotational aspect (internal/external). 

This is a great way to warm up your knees before other strenuous activities like weight lifting or aerobic training. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session.

Hope your knees feel buttery after this one!

Short Class 106: Knee Warm Up

This is a warm up class specifically for the Wrist

Equipment needed: Tennis balls (optional)

In this class we will warm up your wrists through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your wrist before other strenuous activities like weight lifting or calisthenics.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the wrists.

Hope you enjoy the class!

Short Class 107: Wrist Warm Up

This is a warm up class specifically for the Neck

Equipment Needed: Yoga Block

In this class we will be doing 6 neck movements back to back, so if you need to pause the video and take a little break in-between movements that’s totally okay. If your neck is feeling fatigued after a certain movement, feel free to give yourself anywhere from 30sec-2min rest before going to the next movement. 

This is a good class to warm up your neck before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to butter up your neck. Additionally, if you really like this class as a standalone option, you can build up to doing multiple rounds of the entire circuit. Start off with 1 round for the first few weeks and then you can gradually build up to doing multiple sets - but we want to do that progressively over time, especially if this is an area of weakness for you.

Hope your neck feels good after the class!

Short Class 108: Neck Warm Up

This is a warm up class specifically for the Ankles

Equipment Needed: In one drill we need a wall or some other prop for balance.

In this class we will warm up your ankles through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your ankles before other forms of activities like running/hiking/plyometrics.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the ankles.

Enjoy!

Short Class 109: Ankle Warm Up

This is a warm up class specifically for the Scapula

Equipment needed: Stretching band (optional) 

In this class we will warm up your scapula through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your scapula before other strenuous activities like weight lifting or calisthenics, especially on your pulling/back days.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the sapula.

Hope you enjoy the class!

Short Class 110: Scapula Warm Up

This a low intensity full body cooldown class

No equipment needed.

Our first ever cooldown class! You can do this class after other forms of training or as a stand alone option when you want a lower intensity full body ’snack’ session. Now obviously, you can also increase the intensity of this class if desired by creating more internal tension and really pushing for those end-ranges of motion.

If the pace of the class feels too fast, feel free to pause the video and go at your own pace! 

I hope you enjoy this cooldown variation!

Short Class 112: Full Body Cooldown

This is your morning CARs routine (Low Intensity)
 
No equipment needed.

Time Markers: 
0:10 Neck CARs (Standing Base)
1:30 Spine CARs (Standing Base)
2:33 Shoulder CARs (Standing Base)
4:00 Scapular CARs (Standing Base)
4:50 Elbow CARs (Standing Base)
5:23 Wrist CARs (Standing Base)
6:20 Spinal Segmentation (Quadrupedal Base)
8:00 Hip CARs (Side Lying Base)
10:25 Knee CARs (Seated Base)
11:45 Ankle CARs (Seated Base)
13:03 Toe CARs (Seated Base)

This is your same CARs routine, but done at lower intensity, quicker tempo, and with more repetitions. This is also 10min shorter than our normal routine.

This routine is great to do first thing in the morning after waking up. Roll out of bed, and get a quick low intensity buttering to start the day right. 

I would highly recommend starting every morning with this routine. I would still recommend doing our normal CARs routine sometime during the day as well. Our normal routine is a great training stimulus, whereas the Morning CARs is just a great way to wake the body up and circulate some blood. So both Morning and Original CARs routines can be done in the same day, and in combination make for a great recipe of buttering up our joints on a consistent basis. 

Other uses for this class:
- If you’ve been doing a ton of sitting and feeling “tight”, and you don’t have time or energy for our normal routine - do a quick 15min low intensity buttering to combat that “tightness” from sitting.
- You can also use this class if you’re under the weather. Maybe you caught a cold or are dealing with something - you can do this routine as joint maintenance and to circulate blood flow without stressing your nervous system out at all.
- You can also do this after a very intense workout. Maybe you did a long aerobic bout, or a super challenging weight lifting session, and your nervous system is feeling too taxed for a normal routine - throw in this quick low intensity routine and help with recovery.

Start those days right with some CARs first thing in the morning, and go have yourself an amazing day!

Morning CARs Routine (Low Intensity)

This a low intensity Lower body cool down class

No equipment needed. We use a stick for balance during standing Hip CARs, but you can just place your hand against a wall.

You can do this class after other forms of training, like lower body weight lifting, running, cycling, and other lower body activities, or as a stand alone option when you want a low intensity lower body ’snack’ session. Now obviously, you can also increase the intensity of this class if desired by creating more internal tension and really pushing for those end-ranges of motion.

If the pace of the class feels too fast, feel free to pause the video and go at your own pace! 

Don’t mind my awkward ending where I say ‘bicycling’ instead of cycling or biking, and when I say 'I hope you feel cool as a cucumber' 😂

Stay buttery!

Short Class 114: Lower Body Cool Down

This a low intensity Upper body cool down class

Equipment needed: Yoga block and a wall.

You can do this class after other forms of training, like upper body weight lifting or calisthenics, or as a stand alone option when you want a low intensity upper body ’snack’ session. Now obviously, you can also increase the intensity of this class if desired by creating more internal tension and really pushing for those end-ranges of motion.

If the pace of the class feels too fast, feel free to pause the video and go at your own pace! 

I hope you enjoy this ‘cool’ class!

Short Class 115: Upper Body Cool Down

This a low intensity lower body cool down class specifically for runners 

Equipment needed: One yoga block

You can do this class after running or as a stand alone option when you want a low intensity lower body ’snack’ session. Now obviously, you can also increase the intensity of this class if desired by creating more internal tension and really pushing for those end-ranges of motion.

If the pace of the class feels too fast, feel free to pause the video and go at your own pace! 

I hope you enjoy this class and feel ‘cool’ after your run!

Enjoy!

Short Class 117: Running Cool Down

A warm up class you can take before going on a flight!

No equipment needed

This is a class you can take at the airport before your flight to help butter you up before having to sit for long periods of time. We work through several different movements, with a bigger emphasis the hips and spine. 

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh.

We go at a slightly quicker tempo, but if you need to pause the video and go at your own pace, that’s totally okay.

Since this is a warm up class, you can work at lower intensities, unless of course you want to make it a little more challenging, then you can increase the intensity if desired.

I hope you enjoy the class!

Short Class 118: Airplane Warm Up

A Hip and Low Back Circuit

No Equipment Needed.

This will be an up-tempo class where we work multiple different movements, altering between hip and lumbar spine exercises.

If the pace of the class feels too fast, feel free to pause the video and go at your own pace.

You can do this class as a standalone option on those days you’re short on time and want a quick buttering, or you can treat this class like a warm up for the hips and lumbar spine before other activities. 

I hope you feel buttery after this one!

Short Class 119: Hip and Low Back Circuit

Hip IR variations!

This is an educational class that will breakdown some different Hip IR PAILs/RAILs bases. In most Kinstretch classes, we utilize either bearsit or a form of 90/90, but we can train IR in a variety of different bases. In this video I break down some modifications for bearsit and 90/90, and I also offer a few new bases that you can try instead of bearsit and 90/90.

Everyone has different limitations, so a base that feels good for one person might not feel great for someone else. I hope this video helps offer you some variety so you can find a base that feels good for you.

 And remember - always give yourself some freedom to play around with each base to find a position that works best for your body specifically. You can play around with slightly different angles and positions to find what works for you. Every base has a general starting point, but it’s not meant to be strict or done just one exact way, play around with the bases and see what works best for you!

I hope this educational video was helpful!

Short Class 120: Hip IR Variations (educational)

Hip ER variations!

This is an educational class that will breakdown some different Hip ER PAILs/RAILs bases. In most Kinstretch classes, we utilize a form of 90/90 to train ER out of, but we can train ER in a variety of different bases. In this video I break down some modifications for 90/90, and I also offer a few new bases that you can try instead of 90/90.

Everyone has different limitations, so a base that feels good for one person might not feel great for someone else. I hope this video helps offer you some variety so you can find a base that feels good for you.

 And remember - always give yourself some freedom to play around with each base to find a position that works best for your body specifically. You can play around with slightly different angles and positions to find what works for you. Every base has a general starting point, but it’s not meant to be strict or done just one exact way, play around with the bases and see what works best for you!

I hope this educational video was helpful!

Short Class 121: Hip ER Variations (educational)

This is a warm up class specifically for the Elbows

Equipment Needed: A wall. Tennis ball and a light dumbbell are optional but not mandatory.

In this class we will warm up your elbows through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your elbows before other forms of activities like weight lifting/calisthenics

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the elbows.

Enjoy!

Short Class 122: Elbow Warm Up

This is a warm up class specifically for the Feet/Toes

No Equipment Needed

In this class we will warm up your feet/toes through several different movements. If you need to slow down the pace of the class, please feel free to pause the video and go at your own pace!

This is a great way to warm up your feet/toes before other forms of activities like running or lower body weight training.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the feet/toes

I hope you enjoy the class!

Short Class 123: Foot/Toe Warm Up

For those who want to fine tune their Thoracic CARs

Equipment needed: Yoga Block and a wall

For anyone who struggles with compensations during Thoracic CARs, this will be a good class to refine your technique. Thoracic CARs can be really tricky in regards to limiting compensations, specifically in the hips. So in this class we’ll work some drills to draw more awareness to these compensations, to better learn how to minimize them so you can get the most out of your Thoracic CARs!

It’s totally okay to struggle at first or have compensations, but through classes like this and more practice it will get better over time.

I hope you enjoy this class!

Short Class 124: Thoracic CAR Refinement

For those who want to fine tune their Shoulders CARs

Equipment needed: 1-2 Yoga Blocks and a wall

For anyone who struggles with compensations during Shoulders CARs, this will be a good class to refine your technique. While compensations aren’t necessarily a bad thing, minimizing them during Kinstretch movements will allow you to get high quality work on the specific area you’re training, while also developing greater body control and awareness. 

It’s totally okay to struggle at first or have compensations, but through classes like this and more practice it will get better over time.

I hope you enjoy this class!

Short Class 125: Shoulder CAR Refinement

For those who want to fine tune their Hip CARs

Equipment needed: 1-2 Yoga Blocks and a wall

For anyone who struggles with compensations during Hip CARs, this will be a good class to refine your technique. While compensations aren’t necessarily a bad thing, minimizing them during Kinstretch movements will allow you to get high quality work on the specific area you’re training, while also developing greater body control and awareness. 

It’s totally okay to struggle at first or have compensations, but through classes like this and more practice it will get better over time.

I hope this was helpful!

Short Class 126: Hip CAR Refinement

Here is a mobility routine you can do at your desk!

No equipment needed, just your chair.

For all those who have to work long hours at the desk, you can utilize this 13min routine to help butter up throughout the day. Maybe you don’t have time for a full mobility session, so you can utilize this routine while taking a mini-break from your work flow. This will help you inject some movement so you can combat all the stiffness and tightness that occurs during prolonged sitting.

Since this routine is relatively low intensity, you can do it multiple times throughout the day if desired! Also, if you don’t have a full 13min break to do the entire routine, you can choose pick and choose a few drills to do whenever you have time while you’re working or taking a short break.

I hope you enjoy this routine!

Short Class 128: Mobility at your desk

This class is for Lumbar Spine Extension

No equipment needed. 

Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.

Now please be mindful that if your low back is an area of weakness, limitation, or past injury - it’s really important to start off light with this class. Make sure to work in smaller ranges of motion and at much lower intensities, especially during PAILs/RAILs. Then over time you can gradually build up the range of motion and intensity - adhering to progressive overload.

We’ll work 3 rounds of PAILs/RAILs in our extension base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds at first then you can build up to more over time.

I hope your back is feeling buttery after this one!

Short Class 130: Low Back Extension

In this class we’ll do Upper Body CARs while sitting in a chair 

No equipment needed, just your chair!

This is a nice option for anyone who gets overly fatigued doing the standing CARs, or for anyone who wants to do CARs from their desk during a mini break from their workflow.

Reminder to never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I hope you enjoy this seated variation!

Short Class 131: Upper Body CARs (seated)

In this class we’ll do Lower Body CARs while sitting in a chair 

No equipment needed, just your chair!

This is a nice option for anyone who can’t get on the floor due to physical or environmental limitations, or for anyone who wants to do CARs from their desk during a mini break from their workflow.

Reminder to never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I hope you find this class helpful!

Short Class 132: Lower Body CARs (seated)

Alternative bases for Wrist Extension PAILs/RAILs!

This is an educational class that will breakdown some different Wrist Extension PAILs/RAILs bases. The most common wrist extension base is in the quadrupled position, but for some people that amount of load on top of their wrist might not feel comfortable, or they have a history of pain/weakness in this area and need a less challenging base.

In the video I offer a modification we can make to quadruped and then I show you a couple completely different bases which should prove to be really helpful for those with wrist issues!

I hope this was helpful!

Short Class 134: Wrist Extension Variations (educational)

This is a very low intensity and gentle mobility class.

No equipment needed.

This is a good class for anyone who needs a lightened restorative type session, or for those who have bigger movement limitations and need to start off their mobility journey with something more simple and basic. We do all of the movements standing up, so this can be a good routine for those who struggle to get down on the floor as well.

Obviously with a class of this nature we’re not necessarily expanding range of motion and strengthening ranges of motion. We’re more-so just moving through the ranges of motion we already have and circulating blood (which is still important). There is always a time and place for gentle type training and this class was created to provide that option for those times where we just need something lighter.

I hope you felt good after this class!

Short Class 136: Gentle Mobility

Alternative bases for Ankle Dorsiflexion PAILs/RAILs!

This is an educational class that will breakdown some different Ankle Dorsiflexion PAILs/RAILs bases. The most common ankle dorsiflexion base is the combat base, but for some people who have limitations in their ankle or hip mobility, that base might not be a great fit.

In this video I offer a modification we can make to the combat base and then I show you a few completely different bases which should be really helpful for those struggling with the combat position.

I hope this was helpful!

Short Class 137: Ankle Dorsiflexion Variations (educational)

This is a 20min Full Body circuit. We'll target your full body from your neck down to your ankles.

No equipment needed.

I know people have busy schedules and sometimes they just need a quick full body butter session, so this is a great class to target in those times!

I hope you enjoy the class!

Short Class 138: Full Body Circuit

Alternative bases for Shoulder IR PAILs/RAILs!

This is an educational video that will breakdown some different Shoulder IR PAILs/RAILs bases. The most common Shoulder IR base is the sleeper stretch, but for some people that amount of load on top of their shoulder might not feel comfortable, or they have a history of limitation/weakness in this area and need a more accommodating base.

In this video I offer a modification we can make to sleeper base and then I show you a few completely different bases as well.

I hope you find this video helpful!

Short Class 140: Shoulder IR Variations

This class will feature Advanced Shoulder CAR variations

Equipment Needed: Light Dumbbells and 2 tennis balls

Here’s a link to some light dumbbells on amazon:
https://tinyurl.com/light-weights 

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand. 

This is essentially a circuit class where we’ll be going through several advanced Shoulder movements one by one. If you need to, feel free to pause the video at times and go at your own pace. This can be a very challenging class so it’s totally okay to take some more time in-between movements if needed. 

In Kinstretch we can advance certain movements through different variables:

1. Internal Tension. Increasing your internal tension will help you create a deeper force of contraction on the working areas to provide a greater training stimulus.

2. Tempo. By working even more slow and controlled we can accumulate more time under tension.

3. Adding weight. Now when we add weight with mobility movements, we always want to start off light and then slowly build up over time.

I hope you enjoy the class!

Short Class 142: Advanced Shoulder CARs

This class will feature Advanced Elbow CAR variations

Equipment Needed: Dumbbell and/or Mace/Indian Club

Here’s a link some light Mace/Indian Clubs on amazon:
https://tinyurl.com/logestmace 

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand. 

This is essentially a circuit class where we’ll be going through several advanced Elbow movements one by one. If you need to, feel free to pause the video at times and go at your own pace. This can be a very challenging class so it’s totally okay to take some more time in-between movements if needed. 

In Kinstretch we can advance certain movements through different variables:

1. Internal Tension. Increasing your internal tension will help you create a deeper force of contraction on the working areas to provide a greater training stimulus.

2. Tempo. By working even more slow and controlled we can accumulate more time under tension.

3. Adding weight. Now when we add weight with mobility movements, we always want to start off light and then slowly build up over time.

I hope you enjoy the class!

Short Class 143: Advanced Elbow CARs

This video is for recovery, and for strengthening the tissues around your diaphragm.

This video would be ideal right after workouts/classes, as it helps you relax and become more para-sympathetic (stress-free) after a stressful workout. Which will be good for recovery, and overall nervous system health. Though you can do this video any time. Maybe after a class, maybe when you’re stressed out, maybe before bed to help wind down, etc.

It's always important to have the yin and the yang. Strength training is stressful, both weight training and mobility. As is our daily lives. It's important to continuously work on things like this so we don't live in a chronic state of stress. We need to de-stress more often, and that will play a huge role in how you recover, and how you perform in the long run. This video would be great to do every single day, and only takes about 10min.

Making healthy habits, making buttery gains 💪🏽

Breath work

Neck Gains!

The Cervical Spine is an area many people struggle with. They lack overall strength and neurological control in these areas. So here's a few additional drills to help with that.

For anyone trying to improve tissue quality and control of their Cervical Spine (Neck). You can start out doing this video 1-2x a week, and then slowly build up to 3-4x a week. I have some clients who do them every day, but we built them up gradually.

Start with the easier base at first, and start with 1-2 sets. Then see how your neck responds to that work the next 1-2 days. From there you can slowly build up the sets, and how frequently you do them per week. Then once you feel comfortable to try the other base out, do the same exact thing. Eventually you can build up the capacity to do both bases for 2-4 sets, and do-so consistently every week.

Remember to always work within your pain-free ranges of motion.