This program is for beginners who want to target the hips and spine (with a focus on their lumbar spine). This is a 3 month program that shows you how to progress from my basic beginner classes to slightly more advanced beginner classes. We will be doing 2 classes per week.

Week 1: 
Day 1: Class 1 
Day 2: Class 6

Week 2: 
Day 1: Class 3
Day 2: Short Class 46

Week 3: 
Day 1: Class 1
Day 2: Class 6

Week 4: 
Day 1: Class 3 
Day 2: Short Class 46

Week 5: 
Day 1: Short Class 1 
Day 2: Class 6

Week 6: 
Day 1: Class 12 
Day 2: Short Class 46

Week 7: 
Day 1: Short Class 1 
Day 2: Short Class 35

Week 8: 
Day 1: Class 12 
Day 2: Class 6

Week 9: 
Day 1: Short Class 1 
Day 2: Short Class 46

Week 10: 
Day 1: Class 12 
Day 2: Short Class 35

Week 11: 
Day 1: Short Class 1 
Day 2: Short Class 78

Week 12: 
Day 1: Class 12 
Day 2: Short Class 46

If possible, I recommend to space out the sessions with an even amount of days in-between. Example: Day 1 is a Monday and Day 2 is a Thursday. On the days you don’t do classes, I highly recommend doing your full body CARs routine (intro video 5).

Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially if you have to, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge.

I hope you enjoy this program!

2 classes per week

This class is all about buttering up the Hips!

If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alternative-base

Equipment Needed: Yoga Blocks 

Time Markers:
1:00 CARs (warm up)
18:34 Hip IR PAILs/RAILs + Lift Offs (Bear Sit Base)
45:20 Hip Abduction PAILs/RAILs (Bear Sit Base)
54:30 Hip Lift Offs + Knee Extension (Bear Sit Base)
55:09 Hip Lift Offs w/ Hinge Kicks (Bear Sit Base)
1:00:00 Finishing CARs

Focus will be on Hip Internal Rotation, and Abduction (with some External Rotation). Utilizing the Bear Sit base.

Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation. When you have good IR you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR deficit you will want to address that right away.
_____
**If you feel Medial Knee Pain in Hip IR**

On the Hip Internal Rotation base, if you feel any medial knee pain I want you to drive the heal (of the IR leg) backwards and change the angle from Knee to Ankle. In the video I cued the ankle and knee to be aligned, though if you get medial knee pain I want you to bring the ankle back so it angles behind the knee. For most people who experience medial knee pain, if they bring their heal back closer to their butt it will feel much better. It's also important to find a good height to sit on with the yoga blocks. Depending on your hip mobility restrictions, some people may need multiple blocks (2-3). Try to find a good height that feels comfortable, and always allow yourself a little wiggle room to explore what leg position feels best for you specially, and never stay in a range of motion that creates pain. I’ve made an extra video to give you extra cues and pointers so be sure to check out the “Additional Content” board in the forums for more information.

Hip Abduction is one of my favorite positions to PAILs/RAILs. While challenging, it really helps open up the hips. This combo with the hip IR will leave your hips tender and buttery at the same time. You'll most likely need one yoga block to sit on, and for those who have big hip limitations, they may need more.

When sitting in the Bear Sit position, try to maintain a tall spine as best as you can, but it doesn't have to be perfect. Finding a good height to sit on will make it easier to remain upright.

Reminder for all my beginners - Go at your own pace and only create as much tension as you feel comfortable. The goal is to slowly build up your capacity through weeks and months' worth of training.

After this class, 1-2 days of tenderness and soreness is completely normal. Though If you're super sore for 3-4+ days, you gave too much effort and need to back off a little bit the next time. On the flip side, if you barely feel anything the next 2 days you know you can push it a little bit more next time.

If you have any questions let me know in the Forum section.

I hope you enjoy the class!

Class 1: Hip IR, Hip Abduction

Another class for the Hips

Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine Base)
18:50 Anterior/Posterior Pelvic Tilt 
19:40 HIP External Rotation PAILs/RAILs + Passive Range Holds (90/90 Base) 
42:35 Hip Extension PAILs/RAILs (Half Kneeling Base)
58:15 Hip Flexion PAILs/RAILs + Passive Range Holds (Supine Base)
1:18:07 Finishing CARs 

We'll be addressing hip External Rotation, Flexion, and Extension. 

Addressing rotational limitations is incredibly important, and here we'll address External Rotation. Which is the second most important joint position for the hip (IR #1). More rotational mobility = more global mobility. Good ER will help facilitate overall hip mobility. Most people will need to sit on a yoga block in the ER base, especially to maintain good anterior pelvic tilt. Try to find an appropriate height for yourself. You'll want to feel the stretch on the front leg, across the glute.

Then we'll move on to Flexion and Extension as well, which are obvious important areas to address to build strong resilient hips that can endure athletic movements like running, cycling, plyometrics, squatting/deadlifting, and so on.

For Hip Flexion - it's important to remain pain-free behind the knee. We don't want to feel any pain, tightness, or stretching sensation, behind the knee. Typically that's the sciatic nerve and we don't want to "stretch" that. If you feel any of those sensations, I want you to slightly bend the knee until they go away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. If you don't have a stretching band or belt, you can also place your leg against a wall to achieve the same outcome. Also, try to maintain your anterior pelvic tilt throughout this drill (like we talk about in class).

For Hip Extension - it's going to be important to maintain your posterior pelvic tilt through both PAILs and RAILs contractions. Keep that in mind as you're setting up. This is cued during the class.

Those hips are going to be a little tenderized (and buttery) after this one.

Enjoy!

Class 3: Hip ER, Flexion, & Extension

This class is all about the Spine, and we'll throw in some Pelvic movements as well. 

Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls 
24:25 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
25:52 Segmental Bridges
31:45 Thoracic Spine CARs 
33:45 Spinal Segmentation Variation (Quadrupedal Base On Yoga Blocks)
37:35 Segmental Bridges Round 2
42:00 Thoracic Flexion/Extension (Standing Base Against Wall)
44:28 Thoracic Rotation (Standing Base Against Wall)
47:30 Thoracic Rotation + Side Bend (Standing Base Against Wall)
51:10 Segmental Bridges Round 3
53:30 Spinal Segmentation (Narrow Knee Quadrupedal Base)
55:35 Spinal Segmentation (Quadrupedal Base With Yoga Block)
1:01:30 Eccentric Spinal Segmentation (Seated to Supine Base)

It's important to note, the fundamental motion of our spine (unlike other joints) is Flexion and Extension. So this will be a huge emphasis in the class. Though I do have some rotational movements in here as well.

Proper Spinal Segmentation is so important for the health and strength of our Spine. We want each vertebrae to move relative to one another, which will help the spine to diffuse forces evenly throughout the entire spine. When we lack segmentation, the forces will be distributed unevenly, because certain segments of the spine aren’t contributing to the movement. This can lead to injury or dysfunction.

It's interesting that when we think of the core in the fitness industry, we mostly think of the abs and obliques. Often times when people struggle with back pain, they’re being told to strengthen their “core”. While that’s important, it’s also very important to improve the actual ability of the spine to move more efficiently.

A reminder - Please go at your own pace. If you need to pause the video and slow things down - you absolutely can. It’s always best to listen to your body and go at your own pace.

I hope you enjoy this class! Time to start a Spinal Twerk Team

Class 6: Spine

This class is all about the Hips. We'll focus on Linear movements like Flexion and Extension.

Equipment Needed: Yoga Blocks. Extra pad for your knee. Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:18 CARs (warm up)
12:12 Hip Flexion PAILs/RAILs + Lift Offs + Hovers (Half 90 Base)
36:10 Hip Extension PAILs/RAILs + Passive Range Holds (Half Kneeling Base)
57:06 Finishing CARs

While rotation is king for the hips, it's still very important to train Flexion and Extension as well. These are obvious important areas to address to build strong resilient hips that can endure athletic movements like running, cycling, plyometrics, squatting/deadlifting, and so on. Often times people struggle with hamstring tightness/pulls and psoas/hip flexor issues - this class will be great to address those areas. If Flexion and Extension is a priority area for you, you'll want to program in this class at least 1x a week

For Hip Flexion - it's important to remain pain-free behind the knee. We don't want to feel any pain, tightness, or stretching sensation, behind the knee. Typically that's the sciatic nerve and we don't want to "stretch" that. If you feel any of those sensations, I want you to bend the knee until that goes away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. Try to maintain your anterior pelvic tilt throughout this drill (like we talk about in class).

For Hip Extension - it's going to be important to maintain your posterior pelvic tilt through both PAILs and RAILs contractions. Keep that in mind as you're setting up. This is cued during the class. If you're feeling any pain and pressure on the knee, you can try to add more padding for the knee, or also remove your foot off the yoga block and allow your leg to rest all on the floor.

Our hips are going to be a tenderized after this one. I know mine was 😈

Enjoy!

Class 12: Hip Flexion & Extension

This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.

Equipment Needed: Yoga Blocks

Time Markers: 
0:10 CARs (warm up)
 9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
 28:00 Hip ER PAILs/RAILs + Lift Offs (90/90 Base)
44:45 Finishing CARs

Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR/ER deficits you will want to program in this class consistently every single week.

For anyone who wants to prioritize hip IR/ER, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression. 

I hope you enjoy the hip butter!

Short Class 1: Hip IR & ER

Spinal Flexion Gains - Low Back Focus

Equipment Needed: A chair or bench to sit on. Slant board and resistance band are optional.

Time Markers: 
0:20 CARs (warm up) 
7:00 Roll Ups (Supine Base)
9:00 Anterior/Posterior Pelvic Tilts (Quadruped Base)
10:40 Spinal Flexion PAILs/RAILs (Seated Base)
18:50 Spinal Flexion PAILs/RAILs (Quadruped Base)
23:30 Jefferson Curls (Standing Base)
28:15 Spinal Flexion Drill (Standing At Wall)
31:50 Finishing CARs

We’ll be working two PAILs/RAILs bases. One seated and one in quadruped. In these bases you’re going to maintain as much flexion in your spine while holding posterior pelvic tilt. When you initiate your PAILs contraction you’re going to try to only initiate from the lower back (lumbar spine) into extension - though you will be holding flexion everywhere else and posterior pelvic tilt, so when you initiate low back extension your body shouldn’t move. On your RAILs contraction you’re going to initiate low back flexion, like you’re crunching your abs and pulling your belly button in, and fighting for maximal flexion. 

If you’re new to loading your spine in flexion, or have past problems in this area, it’s always recommended to go at your own pace and only give as much effort/intensity as you feel comfortable. It’s best to start off light and slowly build up over time. So you can keep your irradiation and intensity in check, and then after weeks of consistent training you can gradually increase the intensity to build up the strength in this range gradually. Progressive overload is always key.

For a lot of people they will lack neurological control here, so it might be hard to initiate the movement at a high level in the beginning. You may have to lower the intensity and really work on trying to feel the movement specific to the low back, and as you practice these movements more you will develop greater control and learn to initiate the movement with more specificity. It will develop with time.

I hope you enjoy this class!

Short Class 35: Spinal Flexion (Lumbar Focus)

Hinge Point Training for the Lumbar Spine

Equipment needed: A Powerband (or pull-up band)

A healthy spine is where each spinal joint has the ability to move, with control, relative to another. Each joint should be unrestricted in its motion. We want forces to be distributed across the spine evenly, allowing us to diffuse forces, which will mitigate injury. 

You'll sometimes see people move their spine in chunks and hinges. This is because they lack proper segmentation throughout the spine, which means the forces being placed into the spine will be distributed to to the sections above and bellow the segments that lack proper motion. 

So in this class we'll utilize hinge point training to get very specific to certain parts of the spine that might not have good movement. Ideally we're trying to work one specific vertebrae at a time - much easier said than done. If you struggle a lot with this class at first, it's normal. This takes a lot of practice and repetition to get better at, so just stick with it and do your best. I promise it gets better with time.

While this class can be slow and boring, it's important nonetheless. I hope you enjoy it!

Short Class 46: Hinge Point - Lumbar Spine

This class is all about the Spine.

Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.

In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things down - you absolutely can. It’s always best to listen to your body and go at your own pace.

Segmentation of the spine is a big emphasis in the class, but we have a few rotational drills as well. Proper Spinal Segmentation is so important for the health and strength of our Spine. We want each vertebrae to move relative to one another, which will help the spine to diffuse forces evenly throughout the entire spine.

It's interesting that when we think of the core in the fitness industry, we mostly think of the abs and obliques. Often times when people struggle with back pain, they’re being told to strengthen their “core”. While that’s important, it’s also very important to improve the actual ability of the spine to move more efficiently.

I hope you’re feeling buttery after this class!