This program is for intermediate students who want to focus on upper body joints. We will be targeting the shoulders, scapula, general spine, and neck. This program features 2 classes per week for 3 months. Class length ranges from 20-55min.

Week 1: 
Day 1: Short Class 36 
Day 2: Short Class 78 

Week 2:
Day 1: Short Class 40 
Day 2: Short Class 33

Week 3: 
Day 1: Short Class 41 
Day 2: Short Class 7

Week 4:
Day 1: Short Class 60 
Day 2: Short Class 67

Week 5: 
Day 1: Short Class 36 
Day 2: Class 22 

Week 6:
Day 1: Short Class 40 
Day 2: Short Class 82

Week 7: 
Day 1: Short Class 2 
Day 2: Class 22 

Week 8:
Day 1: Short Class 40 
Day 2: Short Class 33

Week 9: 
Day 1: Short Class 20 
Day 2: Short Class 26 

Week 10:
Day 1: Short Class 88 
Day 2: Short Class 67

Week 11:
Day 1: Short Class 41 
Day 2: Class 22 

Week 12:
Day 1: Short Class 40 
Day 2: Short Class 82

I recommend to space out the sessions with an even amount of days in-between if possible. Example: Day 1 is a Monday, Day 2 is a Thursday. 

Just a reminder - when training in areas of weakness, limitation, or past injury - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, 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. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key!

I hope you enjoy the program!

2 classes per week

Spine...meet progressive overload (Advanced Class)

Equipment Needed: Yoga Blocks. Weights are optional, but in the class we use Dumbbells, Kettlebells, Ankle Weights, and a weight belt.

Time Markers: 
0:33 CARs (warm up)
5:55 Weighted Thoracic CARs (Wide Stance Base)
8:15 Loaded Spinal Segmentation (Hip Hinge Base)
11:00 Neck Segmentation Drill (Supine Base w/ block)
13:00 Weighted Segmental Bridges (Supine Base)
16:30 Neck Isometric Holds (Supine Base w/ block)
18:55 Weighted Thoracic Rotations (Supine Base)
22:30 Neck Rotation PAILs/RAILs (Kneeing Base)
27:25 Weighted Spinal Roll Ups (Supine Base)
30:50 Weighted Pelvic Tilts + Lumbar Flexion/Extension (Supported Hip Hinge Base)
34:00 Weighted Thoracic Flexion/Rotation at wall (Standing Base)
37:30 Weighted Jefferson Curls (Standing Base)
41:40 Neck CARs (Prone “Sphinx” Base)
44:10 Weighted Thoracic Flexion Segmentation at wall (Standing Base)
48:00 Straight Leg Thoracic Rotations (Supine Base)
50:25 Finishing CARs

This class is for all my advanced users who want to progressively overload their Spine. Now obviously all these movements are self-effort based, and you don't have to use weights, so you can scale down the intensity and go at your own pace if needed. It's always wise to build up gradually with intensity and loaded movements - start off slow and steadily build your capacity through weeks and months of training. Don't go balls to the wall, always listen to your body.

We take a lot of our traditional spine movements and we increase the intensity and load, thus forcing lines of tissue to absorb more force, which through consistent training will create greater strength adaptations.

I hope your spines feel extra buttery after this one!

Class 22: Advanced Spine Circuit

This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling Base)
 10:30 Shoulder IR PAILs/RAILs (Standing Base) 
17:35 Shoulder IR Lift Offs (Standing Base) 
19:55 Shoulder ER PAILs/RAILs (Prone Lying Base)
27:50 Shoulder ER Lift Offs (Prone Lying Base)
 30:45 Scapular Retraction PAILs/RAILs (Prone Lying Base) 
38:52 Scapular Retraction Lift Offs (Prone Lying Base)
 41:20 Finishing CARs

Rotation is the fundamental motion of our joints (excluding the spine). For the shoulders, 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 shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week.

For anyone who wants to prioritize shoulder IR/ER and scapular retraction, 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 class!

Short Class 2: Shoulder IR/ER + Scapular Retraction

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

No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers: 
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:50 Spine CARs (Wide Stance Standing Base)
8:40 Spinal Segmentation (Standing Hip Hinge Base)
11:13 Anterior/Posterior Pelvic Tilt (Quadrupedal Base)
13:45 Segmental Bridges (Supine Base) 
17:25 Spine CARs + Isometric Hold (Wide Stance Standing Base)
20:08 Jefferson Curls (Standing Base)
22:40 Anterior/Posterior Pelvic Tilt (Frog Base)
24:50 Spinal Segmentation (Frog Base) 
26:48 Vampires (Seated to Supine Base)

In this class we'll go through different drills for the spine and pelvis in a circuit style.

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 critical for the health and strength of our Spine. When we lack segmentation, the forces being placed into the spine will be distributed to to the sections above and bellow the segments that lack proper motion. This can lead to injury or dysfunction. 

It will also be important to improve pelvic control and dissociation. Often times when we try to create movements at the hip, the pelvis and low back will get clunked together to help compensation for the movement. In this class we'll emphasize dissociation of the pelvis, and increasing neurological control in that area.

I hope you like this short spine circuit!

Short Class 7: Spine Circuit

This class will focus on Shoulder Abduction and Adduction

Equipment Needed: Yoga Blocks

Time Markers: 
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARs

Here we’ll explore two new bases, and incorporate our first ever shoulder abduction specific PAILs/RAILs. As more classes come out we have more options to target many different joint positions. If you're noticing you have limitations in your adduction and/or abduction, this class is perfect for you.

I hope you enjoy our new bases!

Short Class 20: Shoulder Abduction & Adduction

This class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation

Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.

Time Markers: 
0:20 CARs (warm up)
6:05 Posterior Pelvic Tilts (Quadruped Base)
8:00 Thoracic Flexion/Extension at wall (Standing Base)
10:40 Thoracic Extension PAILs/RAILs + Lift Offs (Prone Base)
22:10 Side 1 Thoracic Rotation PAILs/RAILs (Supine Base with Bent Knees + Anchor)
31:52 Side 2 Thoracic Rotation PAILs/RAILs (Supine Base with Bent Knees + Anchor)
39:15 Finishing CARs

This is our first class featuring Spinal PAILs/RAILs, and our first Thoracic Spine specific class. The T-spine is often an area where STI’s live, aka Shitty Tissue Issues. 

In conventional exercise we’re usually told to maintain a straight spine the entire time and never deviate from that. We also go home and sit in a rounded position for long periods of time. Over time these areas in our spine start decreasing in movement quality, because we don’t spend enough to moving through different ranges of motion in our training and daily life. It’s important for the spine to be strong through all of its joint positions and ranges of motion, not just “neutral spine”.

The t-spine seems to be a common problem area for most people, and if you’re one of those people you’re going to love/hate this class. If you’re noticing you’re having a hard time initiating the movement in that t-spine area, it’s okay and that’s totally normal, especially in the beginning. This is an area most people are disconnected with, and lack neurological control. The more we prioritize classes like this for these areas, the better connection we will develop over time. Stay consistent and it will continue to develop and get better. Like always with priority areas, 1-2x a week is an ideal target to hit - I personally like to hit my priority areas 2x a week.

I hope you love/hate this class in the best way possible!

Short Class 26: Thoracic Spine Extension & Rotation

This class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

No Equipment Needed.

Time Markers: 
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs

This is our first class that features multiple PAILs/RAILs bases for the neck only.

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 (10-30%) the first few times you take this class, over time you will be able to gradually build up to doing more. Progressive overload is always the key. In all of the bases we do 2 rounds of PAILs/RAILs, but if that feels like too much for you, you can just do 1 round and then build up from there.

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 those necks are feeling buttery after this one. Let me know how you like the class!

Short Class 33: Neck

This is an advanced shoulder class for IR, ER, and Flexion

Equipment Needed: Yoga Blocks. Weights are optional.

This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder. 

We’ll do 3 rounds of PAILs/RAILs, and at times we use weight for certain drills, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing less rounds of PAILs/RAILs, or limiting the intensity during the class, and opting out of using the weights when the time comes.

If this is a big priority area for you it would be great to target this class 1-2x a week.

I hope you enjoy the sweet buttery gains!

Short Class 36: Shoulder IR/ER/Flex (intermediate+)

This is an advanced class for Scapular Protraction, Retraction, and Depression.

Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.

This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/RAILs bases just for the scapula. 

We’ll do 3 rounds of PAILs/RAILs and Christa uses weights for certain drills in the class, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing one less round of PAILs/RAILs, or lowering the intensity during PAILs/RAILs and other movements, and opting out of using the weights when the time comes. As always, progressive overload is key so build up your capacity gradually.

Hope you enjoy these sweet buttery scap gains!

Short Class 40: Scapula Pro/Ret/Dep (intermediate+)

Here’s a quick Shoulder Circuit snack 

Equipment Needed: Yoga blocks. Tennis balls and weights are optional.

This will be an up-tempo class where we work multiple different shoulder drills. We’ll start the warm up doing bilateral movements, but after that we’ll work each shoulder individually - we work one side, then allow that side to rest as we work on the other side.

These movements can be progressed by adding weight or props, but make sure you’ve developed the capacity first before doing that. Once you feel ready to start adding weight - start off on the lighter side and slowly build up over time.

As always, listen to your body and go at your own pace. If you’re feeling rushed and need to slow down, that’s okay. You can always pause the video and take your time. I just wanted to offer a short up-tempo class for those who are crunched for time and want to get some butter in.

I hope you enjoy this short shoulder circuit!

Short Class 41: Shoulder Circuit

This will be a single joint focus class for Scapular Retraction

Equipment needed: Yoga blocks and in one drill we're going to be using the wall.

Retraction is one of the most commonly limited areas for peoples in their scapula. In conventional fitness we're often told to retract our scapula to perform certain movements under load. A lot of times on just a mechanical level, people don't have good scapular retraction mobility, so retracting their shoulder blades becomes very challenging. Then we ask them to do this under load in certain weight training exercises. That is not a recipe for success, and can lead to shoulder, scapula, and cervical spine issues. In this class we’ll start the process of developing greater scapular mobility (range of motion/control/strength).

We’ll work 3 rounds of PAILs/RAILs in our retraction 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. 

Enjoy!

Short Class 60: Scapular Retraction

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 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!

Short Class 78: Spine Circuit

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 single joint focus class for Shoulder Extension 

Equipment Needed: We’ll be using a stick

We utilize a stick in this class, but if you don’t have a stick you can get creative. You can do this base from a kneeling position and you can prop your hand up on a table, chair, bench, or some other prop. You can also use stall bars, TRX bands, gymnastic rings, or even a railing. There’s a few ways to get creative with the base if you don’t have a stick.

We’ll be working 3 rounds of PAILs/RAILs in our extension base. Like always, if after the first two rounds you're feeling taxed, you don't have to do the 3rd round, or you can do it at a much lower intensity. Always listen to your body and go at your own pace, and slowly build up over time.

Just a reminder - make sure not to fully lockout your knees if you’re doing this standing. Christa had to learn the hard way 😂.

When you’re training in areas of past injury/pain/dysfunction - it’s really important to keep your intensities 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, especially during PAILs/RAILs, and gradually build up over time. Adhering to progressive overload.

Hope your shoulders are feeling buttery after this one!