Only have about a half hour? We've got you covered. Choose from our plethora of 20-40 minute classes that can be done any time, anywhere...even on your lunch break!

20 - 40 minutes

Here you can follow along and do your CARs routine like a class.

Do your CARs with good intent and focus. Try not to compensate as best as you can, but it's totally normal to have compensations at first - this will get better over time. 

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.

I personally do CARs every single day. On the days you don’t do an actual Kinstretch class, I recommend doing this full body CARs routine if you have the time available (about 25min). Obviously it’s not mandatory, but it’s a great joint maintenance routine and if done consistently it will really payoff. The majority of the Kinstretch classes start with CARs, so you don’t necessarily have to do them on the same day you do the classes, unless of course you want to.

I have several CARs routines. Including a ‘Morning CARs Routine’ which is a low intensity version that can be done shortly after waking up if desired. I personally like the CARs routine from Intro Video 5, but if you ever need a low intensity version you can do the Morning CARs variation. You can find all my CARs routines here: https://kinstretchwithbeard.vhx.tv/cars-routines

Consistent CARs = happy joints
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For those who struggle initiating their Knee CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-97-knee-car-modified

For those who struggle with their Toe CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-95-toe-cars-modified

Intro Video 5: CARs Follow Along Routine

Here you can follow along and do your CARs routine like a class. This CARs routine will feature different bases than the original one. This routine will also be slightly more advanced.

Equipment Needed: Tennis Balls (optional) 

Time Markers: 
0:20 Neck CARs (Collapsed Quadrupedal Base)
2:00 Spine CARs (Standing Base)
3:53 Shoulder CARs (Side Lying Base)
8:08 Scapular CARs (Quadrupedal Base)
9:45 Elbow CARs (Standing Base)
11:20 Wrist CARs (Standing Base)
12:40 Spinal Segmentation (Quadrupedal Base)
16:30 Hip CARs (Quadrupedal Base)
20:50 Knee CARs (Supine Lying Base)
23:55 Ankle CARs (Supine Lying Base)
25:45 Toe CARs (Standing Base)

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.
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I’ve been telling students to do their follow along CARs routine on days they’re not taking classes. If you’re looking to increase your training volume and get even more butter, you can do your CARs routine every single day, even on days you do classes. When doing that I’d recommend doing it as a 2nd session 3-6 hours after taking a class, but you can do it whenever it most appropriate for your schedule.

So a few options on picking between the two CARs routines
-Alternate everyday back and forth between the new and old video. This is my top recommendation. 
-Do the new one everyday and come back to the old one in a few weeks or next month 

For my students who want even more training volume/butter. On days you don’t do classes, you can do both CARs routines. You can split them up in two sessions at different times, or you can do them back to back as a full 50-60min session. CARs are very hard to overdo as we’re not loading the body, so you can do a lot of CARs and it will actually help with recovery and overall performance
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#CARsEveryDamnDay

CARs Follow Along Routine Part 2 (Intermediate+)

This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.

No equipment needed.

Time Markers: 
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base)
12:50 Wrist Flexion PAILs/RAILs (Collapsed Quadrupedal Base)
20:50 Wrist Flexion Lift Offs (Collapsed Quadrupedal Base)
23:12 Ulnar Deviation (/Wrist Adduction) PAILs/RAILs (Collapsed Quadrupedal Base)
31:45 Finishing CARs

This class will be a great option for those who have struggled with wrist issues. If the wrist is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor intensities at first. Then you can slowly build up from there, increasing the intensity gradually with each class. You don't have to go full intensity right off the back, it's always best to go at your own pace and then build from there.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, muscle ups, and pushup planks.

Hope you enjoy the class!

Short Class 5: Wrist

This class is all about the Elbows. We'll target 3 joint positions for the elbows: pronation, supination, and flexion.

Equipment needed: A Stick

Time Markers: 
0:15 Pronation/Supination (Seated Base)
1:27 Elbow CARs (Seated Base)
2:32 Elbow Pronation PAILs/RAILs + Lift Offs (Seated Base)
20:28 Elbow Supination PAILs/RAILs (Seated Base)
28:10 Elbow Supination Passive Range Hold (Seated Base)
29:37 Elbow Flexion PAILs/RAILs (Standing Base At Wall)
36:00  Elbow Flexion Lift Offs
37:53 Finishing CARs

This class will be a great option for those who have struggled with elbow issues. Common ones are tendinitis - tennis/golfers elbow. If the elbow is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor intensities at first. Then you can slowly build up from there, increasing the intensity gradually with each class. You don't have to go full intensity right off the back, it's always best to go at your own pace and then build from there.

The elbow is very undertrained, and asked to absorb a lot of force in a lot of the movements and sports we do. So it will be important to improve tissue quality and strength in this area, especially if you’re dealing with any nagging elbow issues.

Hope you love the class!

Short Class 6: Elbows

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 will be a short circuit where we move into some different bases and drills for the hips

Equipment needed: Yoga Blocks

Time Markers: 
0:07 CARs (warm up)
4:00 Hip Abduction PAILs/RAILs(Butterfly Base)
11:28 Hip Abduction Lift Offs (Butterfly Base)
14:55 Hip Abduction PAILs/RAILs (Middle Split Base)
23:30 Kinetic Stretching (90/90 Base)
28:07 Finishing CARs

We'll mostly focus on hip abduction, but we also throw in some 90/90 Kinetic Stretching that will target the rotational aspect of the hips as well.

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

I hope you enjoy the class!

Short Class 8: Hip Circuit

Addressing Rotational Deficits for the Ankle.

No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.

Time Makers: 
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/RAILs (Standing or Seated Base)
30:00 Finishing CARs

Prioritizing inversion and eversion will be important to expand global mobility of the ankle joint. These are very important joint positions, especially as a runner/jumper, and anything relating to plyometrics. The nature of those dynamic movements places the ankle in rotational planes, and does so with higher levels of force. We want our ankles to be strong in these ranges of motion, and to be able to absorb the demands of the movement. The most common ankle sprain is the inversion sprain. 

Often times I see people hammering away at just Ankle Dorsiflexion to improve their dorsiflexion, but they lack overall rotational workspace of their ankle joint. Addressing rotational deficits at the ankle will give you a great return on investment to expand your global workspace, and to allow more ranges of motion in more linear planes like Dorsiflexion. 

I hope you enjoy the ankle gains!

Short Class 9: Ankle Inversion & Eversion

Ankle and Big Toe Dorsiflexion Gains.

Equipment needed: For the Big Toe we can use two bases, one with zero equipment, one with a little creativity with books or something to elevate the big toe up (as shown in the video)

Time Markers: 
0:20 CARs (warm up)
6:20 Big Toe Dorsiflexion PAILs/RAILs (Standing or Seated Base)
11:53 Big Toe Dorsiflexion Lift Offs (Standing or Seated Base)
13:22 Ankle Dorsiflexion PAILs/RAILs + Lift Offs (Combat Base)
29:33 Finishing CARs

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

Ankle Dorsiflexion is also very important for those same dynamic movements, but also very important for other movements like squats and lunges. I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle dorsiflexion. Which is incredibly important as a squatter, especially to achieve the deep squat, and many other movements as well. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to absorb more force to compensate. 

For everyone who wants to progressively overload these areas in the future:
Stick to the initial 2 rounds of PAILs/RAILs for at least the first 4 weeks of incorporating this class. After about 4-8 weeks, if you feel ready for more workload, you can increase the overall volume by doing 3 rounds of PAILs/RAILs for each base instead of just 2. This will progressively overload the area, and continue to help you progress steadily towards those buttery gains.

I hope you love the class!

Short Class 10: Ankle and Big Toe Dorsiflexion

This class is tailored towards those who want to improve their middle split, which is a skill that many aspire towards.

Equipment Needed: Yoga Blocks.

Time Markers: 
0:16 CARs (warm up)
7:30 Hip Abduction PAILs/RAILs (Middle Split Base)
19:25 Hip Lift Offs (Middle Split Base)
23:11 Hip Lift Offs + Hovers (Middle Split Base) 
26:03 Finishing CARs

With the middle splits it's all about time under tension, consistency, and progressive overload. It's also about teaching the nervous system how to produce force at these end-ranges.

If the middle splits is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. After doing this class consistently 2x a week for 4-8 weeks, you can start doing this class 3x a week if desired. Progressively building up the overall workload towards achieving this skill. Though 2x a week should net some very good gains after some consistent training.

I hope you enjoy the butter!

Short Class 11: Middle Splits

This class focuses on Shoulder Flexion and Extension

Equipment Needed: Yoga Blocks. A Stick (optional)

Time Markers:
0:16 CARs (warm up)
5:43 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
12:58 Shoulder Flexion Lift Offs (Prone Lying Base)
16:50 Shoulder Extension PAILs/RAILs (Seated Base)
24:02 Shoulder Extension Lift Offs (Prone Lying Base)
27:22 Finishing CARs

Shoulder Flexion -
In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in..yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

Shoulder extension is a joint position that doesn't get a ton of focus on, but it is equally as important. We utilize shoulder extension when we run, swim, play tennis, BJJ, etc. We also use extension in some weight training movements like rows, tricep kickbacks, dips, pushup, and some other movements. Also a common injury I hear is when people reach behind them in a car and injure the shoulder (in extension)

Having good range of motion with strength and control of both shoulder flexion and extension will play a role in keeping your shoulder healthy and strong.

I hope you like the class!

Short Class 12: Shoulder Flexion & Extension

This class will be more of a Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so get those minds right!

Equipment Needed: Yoga Blocks, Resistance Band is optional 

Time Markers: 
0:12 CARs (warm up)
10:47 Hip Kinetic Stretching (90/90 Base)
16:07 Scapula Push Up (Elevated Prone Lying Base)
18:23 Vampires Ups (Seated to Supine Base)
21:35 Shoulder Swimmers (Deep Squat Base)
23:07 Hip Kinetic Stretching Around 2 (90/90 Base)
25:03 Scapula Push Up Round 2 (Elevated Prone Lying Base)
26:22 Vampires (Seated to Supine Base)
28:08 Shoulder Swimmers Round 2 (Deep Squat Base)

We'll start off with some CARs, and then do a 4 exercise circuit.
1. 90/90 Kinetic Stretch
2. Scapular Pushups
3. Spinal Segmentation Rolls Ups
4. Deep Squat Shoulder Quarter CARs

If you're short on time and want a nice full body option, here it is. I hope you enjoy the class!

Short Class 13: Full Body Circuit - Hips/Shoulder/Scap/Spine

This class is all about those intrinsic foot muscles.

Equipment: Small tower, regular towel, and possible a weight.

Time Markers: 
** all drills are done from a seated base**
0:30 Intrinsic Foot Drills (warm up)
4:00 Intrinsic Strength Holds 
5:20 Big Toe (Small Towel Drill) 
7:24 Little Toes (Small Towel Drill)
8:40 All Toes (Small Towel Drill)
11:55 All Toes (Large Towel Drill)
14:23 All Toes Round 2 (Large Towel Drill)
15:43 Big Toe Round 2 (Small Towel Drill) 
16:50 Little Toes Round 2 (Small Towel Drill)
17:48 All Toes Round 2 (Small Towel Drill)
20:23 Big Toe Strength/Little Toe Lifts (Small Towel Drill)
21:45 Little Toe Strength/Big Toe Lifts (Small Towel Drill)

Tootsie training! Definitely an underrated and underutilized training area. Our feet have become increasingly weak in our society to do overly supported shoes. This causes the intrinsic foot muscles to weaken, and we lose important sensory feedback. Training our feet is becoming incredibly important, especially with the amount of problems people are having with their feet nowadays. Plantar fasciitis becoming a common problem for people, amongst other problems. With this class we put a much needed emphasis on the feet and the intrinsic foot muscles.

For most people they can doing this class as is, and for those who want to progressively overload after some consistent weeks of incorporating this class - you can progress to doing some of these drills more than what is shown in the video. The total time of doing foot drills in this video is around 23min. After some consistent training you can progressively overload to doing 30min, then 35min, then 40min, then doing the entire class twice (46min). The key is always progressive overload. After 4-6 weeks of consistent training feel free to progressively overload a little more. Gradually increasing the overall workload through weeks of training.

I hope you enjoy the class!

Short Class 14: Intrinsic Foot Strengthening

This is our first Scapula only class, and we'll target both Scapular Depression and Elevation.

Equipment Needed: Stretch Band. I'm using the "OPTP Stretch Out Strap" and I got it on Amazon.

Time Markers: 
0:15 CARs (warm up)
5:25 Scapular Elevation PAILs/RAILs (Seated Base)
14:13 Scapular Elevation/Depression Pushes (Seated Base)
15:55 Scapular CARs (Seated Base)
17:00 Scapular Depression PAILs/RAILs (Standing Base)
26:50 Finishing CARs

We explore new bases and scapular positions we haven’t seen before. Scapular depression is a joint position that many people struggle with. In conventional fitness we often ask people to "pull their shoulders down and back" in many movements, but most people lack the mobility and control to do so, especially in scapular depression. So here we'll develop the range of motion and neurological control in order to depress our scapulas effectively.

Scapular elevation is a joint position that's very important for vertical pressing movements. Think shoulder presses, handstands, and other overhead movements. It's also important in other exercises, and in daily life movements as well. 

A healthy scapula is one that can freely move through all 4 joint positions with good range of motion and control. Here we focus on 2 of those joint positions.

Welcome to Scap-City, where the grass is green and the gains are pretty.

Short Class 15: Scapular Depression & Elevation

This class will focus on Hip Abduction and Adduction

Equipment Needed: Yoga Blocks

Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base) 
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base) 
34:54 Finishing CARs

Here we’ll explore our standard bear sit base for hip abduction, and then incorporate a new base for adduction - which we’ve yet to address for a PAILs/RAILs base…until now. This base is very challenging and will leave you feeling all kinds of buttery and tender.

Enjoy!

Short Class 17: Hip Abduction and Adduction

This Class will feature both Scapular Protraction and Retraction

Equipment Needed: Yoga Blocks and a Stick or Stretching Band

Time Markers: 
0:15 CARs (warm-up)
5:33 Scapular Retraction PAILs/RAILs (Prone Lying Base)
12:25 Scapular Retraction Lift Offs (Prone Lying Base)
14:10 Scapular Protraction PAILs/RAILs (Seated Base)
21:20 Scapular Protraction Lift Offs (Seated Base)
23:15  Finishing CARs

We will be exploring a new base for Scapular protraction. Protraction is a range that we typically rest in our daily lives. Most have okay passive range of motion here because of that, but lack the active strength and control behind it. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements. A healthy scapula is one that moves well in all ranges of motion, and plays a pivotal role in the health of our shoulders as well.

Scapular Retraction is another important one, especially in conventional fitness where 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. 

This is officially our second scapula only class. I hope you enjoy these buttery gains!

Short Class 18: Scapular Protraction & Retraction

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

Another skill based class. In this class we'll work on developing the perquisite joint mobility to help improve your pushup, and chest dips.

Equipment Needed: Yoga Blocks

Time Markers: 
0:20 CARs (warm up)
4:36 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base)
12:50 Shoulder Extension PAILs/RAILs + Lift Offs (Kneeling Over Blocks)
22:22 Elbow Flexion PAILs/RAILs + Lift Offs (Standing at Wall Base)
30:43 Scapular Retraction/Protraction Kinetic Stretching (Quadrupedal or Plank Base)
34:20 Finishing CARs

We'll address Wrist extension, Shoulder Extension (New Base), and we'll add a Kinetic stretch for Scapular Retraction/Protraction. For those people who struggle with their pushups, it's important to take into all the joints involved in the movement and start to work on them to improve their movement capacity - then once you go into the actual skill (Pushup/Dips) you will be far more efficient at creating the movement.

Also remember, if you have a limitation in your shoulder rotationally (like Internal Rotation), that will be an important joint position to address as well. While the pushup is a linear movement, certain joints might still need more rotational space. If you lack shoulder IR, you can easily modify the actual skill like the pushup and use more of a neutral grip - like placing your hands on some dumbbells or parallettes (like chest/dips), as you continue to build rotational space and work on this class to develop greater linear strength specific to the pushup.

Enjoy!

Short Class 21: Pushup Mobility

This class is an advanced hip circuit. High tempo, advanced movements, and all the butter.

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

Time Markers: 
0:38 Hip CARs (Standing Hands on Wall)
3:00 Knee Hinges in Hip Flexion (Supine Base)
5:07 Kinetic Stretching (Middle Split Base)
8:45 Hip Flexion Lift Offs + Circles (Middle Split Base)
11:35 Knee Hinges + Abduction in Hip Flexion w/ Optional Ankle Weights (Supine Base)
15:55 Kinetic Stretching for Squat (Standing Base)
18:20 Lift Offs + Knee Hinge + Rotation (Modified 90/90 Base)
22:23 Hip CARs w/ Optional Tennis Ball (Quadrupedal Base)
24:35 Straight Leg Hip CARs w/ Optional Ankle Weights (Side Laying Base)
28:10 Hip Flexion End Range Holds (Standing Base At Wall)
32:00 Hip Internal Rotation w/ Yoga Block (Supine Base)

This class will be very challenging, and we flow through different movements quickly with less cues than normal. These movements will be tough, and you can choose to make them even more advanced by adding a tennis ball and ankle weights in certain drills like I show in the class - this will place an even greater amount of stress on lines of tissue. If you choose to add the ankle weight, start off on the lighter side and then over time you can progressively overload and add more weight. Progressive overload is always key.

I hope you enjoy the butter!

Short Class 22: Hip 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

This is a skill based class for those who want to improve their front split.

Equipment Needed: Yoga Blocks. Tennis Ball (optional)

Time Markers:
0:25 CARs (warm up)
4:55 Anterior/Posterior Pelvic Tilts (Quadruped Base)
6:55 Side 1 Front Split PAILs/RAILs (Front Split Base)
17:55 Side 1 Hip Flexion Lift Offs (Front Split Base)
21:00 Side 1 Hip Extension “Donkey Kicks” (Quadruped Base)
24:15 Side 2 Front Split PAILs/RAILs (Front Split Base)
32:00 Side 2 Hip Flexion Lift Offs (Front Split Base)
34:10 Side 2 Hip Extension “Donkey Kicks” (Quadruped Base)
35:50 Finishing CARs

This class is very challenging as we work PAILs/RAILs on both legs simultaneously in the Front Split base. The front leg is working Hip Flexion and the back leg is working Hip Extension. We also work 3 rounds of PAILs/RAILs, 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.

If the front splits is a big goal for you it would be good to do this class 2x a week, with an even amount of days in-between for proper recovery. Always remember, if you have rotational deficiencies in your hip (IR/ER), it’s still very important to address that as well. More rotation allows for more potential in linear movements like Flexion and Extension.

I hope you enjoy the butter!

Short Class 27: Front Splits

This Class is for Ankle Plantar Flexion & Dorsiflexion

Equipment Needed: Yoga Blocks, and something to prop your foot up (we’re using a balance pad in the video)

Time Markers: 
0:17 CARs (warm up)
6:00 Ankle Plantar Flexion/Dorsiflexion (Seated Base)
17:15 Ankle Dorsiflexion PAILs/RAILs + Lift Offs (Half Kneeling Base)
23:45 Ankle Plantar Flexion PAILs/RAILs (Collapsed Kneeling Base)
31:45 Finishing CARs

Here we’ll introduce our first plantar flexion base, and offer some options to advance your dorsiflexion base. In the class we do 2 rounds of PAILs/RAILs, but if you get to the point in your training where you want to progressively overload this area, and if you’ve developed the capacity over 4-8 weeks or so - advancing to 3 rounds of PAILs/RAILs would be absolutely okay. 

These are very important joint positions that are often overlooked. Having good Dorsiflexion and Plantarflexion is important for a lot of movements, like: Walking, Lunging, Running, Swimming, Biking, Dancing, Jumping. 

If we have limitations in the ankles, areas like the knee and hip will have to absorb more force to help compensate, which can lead to problems at those joints. So make sure to train those ankles to be strong and mobile!

Let's get this butter!

Short Class 28: Ankle Plantarflexion & Dorsiflexion

This class is all about intrinsic hand muscles

Equipment Needed: A medium sized rubber band, and a hand sized squishy ball.

Time Markers: 
0:25 Finger Lifts
4:00 Finger Flexion Squeezes
7:37 Half Finger Flexion Squeezes
10:05 Straight Finger Wrist CARs
12:20 Fist Squeezes w/ Ball
14:45 Straight Finger Spreads w/ Rubber Band
17:20 “C Spreads” w/ Rubber Band
20:12 Finger Spread Isometrics

I’ve had a lot of students ask for this class. This is an area that’s very undertrained and can become problematic for people over time. Great for people who work on the computer a lot, play a musical instrument, or in a sport where you need to grip and use your hands a lot.

These areas of tissue don't get a lot of specific strength training inputs in regular training (leaving them weak), so if this is a problematic area for you this class will be great to incorporate. 

I hope you enjoy this class!

Short Class 29: Intrinsic Hand Strengthening

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

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

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)

This class is for the toes and the intrinsic foot muscles 

Equipment Needed: Something to sit on and yoga blocks.

High-quality shoes, low-quality feet. This is a big problem in modern society. We wear overly supportive shoes, we don’t spend a lot of time barefoot, and over time all of our intrinsic foot muscles become very weak, which typically leads to problems and dysfunction in this area. Also having good toe mobility is very important when it comes to running, jumping, and other dynamic movements.

Because this area is typically weak and undertrained, you can limit your intensity on your PAILs/RAILs. Over time, as the tissues become stronger, you can gradually start increasing the tension to apply a little more stress/force. It's always best to start off light and slowly build up, especially in areas that are a little weaker.

Don't neglect those tootsies! I hope you enjoy this class.

Short Class 39: Toes and Intrinsic Foot Strength

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 Calf Specific Class where we train ankle dorsiflexion while in knee extension

Equipment Needed: Slant Board, and sticks for balance (if needed).

A lot of people deal with “tight” calves, and like I always say…tightness typically = weakness, so utilizing drills like PAILs/RAILs will greatly help remedy “tightness” by strengthening and expanding range of motion in this specific area.

It’s important to note - if this a weak and problematic area for you, you'll definitely want to go at your own pace and limit your intensity if you have to. We do 3 rounds of PAILs/RAILs in the class, but listen to your body and only do as many rounds as you feel is appropriate for yourself - maybe that’s 2 rounds, maybe that’s 1 round. Or maybe you limit the intensity on each round. It’s important to gradually build up to more workload and intensity over time. Progressive overload is key, especially in areas with past issues and weakness. Over time you will get stronger and stronger.

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

Hope you enjoy this one!

Short Class 42: Ankle Dorsiflexion (Calf Specific)

A Hip and Spine Circuit 🧈

No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.

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

Some of the 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 hope you feel extra buttery after this one!

Short Class 43: Hip & Spine Circuit

This class is specific to those who struggle with a tight chest

Equipment Needed: Yoga blocks. A wall, and something to put your hands on (we use an exercise bench). 

The chest is a common area people complain about tightness, so I wanted to make a class specific to this area/issue. Here we’ll work a few different bases to help target this area to improve range of motion and overall strength.

If this is a priority area for you, you'll want to program in this class 1x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor your intensity and range of motion at first. Then you can slowly build up from there, increasing the intensity and range gradually with each class. You shouldn't go full intensity and push your ranges right away - it's always best to start off slow and then build from there.

I hope you feel the butter after this one!

Short Class 44: Chest Specific Mobility

This class is for everyone trying to level up their pull-up skills

Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).

Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups. 

After that we’ll go into a scapular retraction PAILs/RAILs base, which is another important one. 

Then we’ll finish up doing PAILs/RAILs underneath a pull-up, in essentially scapular elevation - which will help develop the strength at the bottom of the pull-up, which is the area most people struggle with. While in this base, it's very normal for fatigue to set in rather quickly. Id at any point you need to get out of base and shake your arms out, that’s completely okay - you can hop back into the base whenever you’re ready. We do 3 rounds of PAILs/RAILs here, but if you only have enough juice for 1 or 2, that’s okay.

As always, listen to your body and go at your own pace. 

I hope you enjoy this class!

Short Class 45: Pull-up Mobility

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

In this class we’ll target both Wrist Flexion and Extension

No equipment needed.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.

This class will be a great option for those who have struggled with wrist issues, or have certain movement goals that require much more range of motion and strength in their wrists.

If the wrist is a priority area for you, you'll want to program this class at least 1x a week, and you could work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor intensities and range of motion at first. Then you can slowly build up from there.

Hope you enjoy the wrist gains!

Short Class 47: Wrist Flexion and Extension

Full Body Circuit

Equipment Needed: Yoga Blocks, and a wall (for 1 drill)

We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine. 

This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own pace - there is nothing wrong with that.

If you're short on time and want a nice full body option, I got you here. I hope you feel the butter!

Short Class: 48 Full Body Circuit - Hips/Shoulder/Scap/Spine

All about Shoulder IR - single joint focused class

No equipment needed: Though you can use a yoga block for your head to rest on during our IR base if you like.

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. The most important for the shoulder being internal rotation

The better quality rotation you develop, the better movement options you will own, in both rotational AND linear planes of movement. More joint workspace = more freedom. More freedom = more movement variability. Aka more options to create movement, and greater resiliency to variables. Which will greatly mitigate injury, and improve performance & longevity.

We will work 3 rounds of PAILs/RAILs in our IR 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. 

If Shoulder IR is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

I hope you enjoy the class!

Short Class 49: Shoulder IR

This will be a single joint focused class, featuring Hip External Rotation.

Equipment Needed: Yoga blocks (depending on your current mobility).

Rotation is king when it comes to the hips, so if you struggle with rotational mobility, specifically in ER, this class will be great for you. I wanted to create a single joint focused class so students can get more specific with their individual needs. If a student has great IR, but poor ER, I want them to have options to pick a ER only class and not have to take a class that features both IR and ER.

In this class we will work 3 rounds of PAILs/RAILs in our ER 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. 

If Hip ER is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

Hope those hips feeling buttery after this one!

Short Class 50: Hip ER

A skill based class that works towards a better forward fold

No Equipment Needed: If you have limited mobility you may need a stretching band.

This class is all about developing a buttery forward fold, and we’ll be training the position specifically in our PAILs/RAILs base. You can expect all kinds of tenderness, and possible visits to cramp city…so beware.

If you have any pulling or uncomfortable sensations behind your knee in our PAILs/RAILs base, make sure to slightly bend your knees so that starts to dissipate. We want to feel the stretch predominantly in our hamstrings.

If you’re having issues with cramping, make sure to lower the intensity/difficulty and only create as much force as you can without going into full cramp mode.

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. 

If the forward fold is a big priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

Hope you enjoy!

Short Class 51: Forward Fold Mobility

This class will help you develop greater end-range control of your hips

Equipment Needed: Yoga blocks. Tennis ball is optional.

We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range holds, hinges, and CARs. 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. The movements we’ll emphasize in this class will be to develop greater active control at end-range. So we’re teaching the nervous system how to produce and control maximum force at end range.

Creating control is just as important as expanded range, and for some people the control element is even more important. For example, people who are hypermobile, or those who have far more passive range of motion than active. Regardless, having control over your ranges of motion is critical for sweet buttery movement potential.

This class is tough, and I hope you enjoy it!

Short Class 53: Hip End-Range Control

This will be a single joint focus class for Shoulder Flexion

Equipment Needed: Yoga Blocks

In conventional fitness we've created many overhead movements like shoulder presses, handstands, pull-ups, lat pulldowns, etc. All which require good Shoulder Flexion. Though if you assess the average persons shoulder, they lack the ability to bring their shoulder up into Flexion vertically (without weight). If we can't do this unloaded, it will not be a recipe for success when we add weight and allow gravity to force your joints into those ranges of motion that they don't have strength and control in…yet. That's why we're here. Give those shoulders the perquisite range of motion needed to express all the movements you've grown to love, and to be able to do them at a higher level with more resiliency.

In this class we’ll work 3 rounds of PAILs/RAILs in our flexion 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. 

If Shoulder Flexion is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

Enjoy!

Short Class 54: Shoulder Flexion

This will be a single joint focus class for Elbow Pronation 

Equipment needed: A short stick.

Elbows are typically undertrained in most strength programs, and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their pronation this can become problematic over time. When we look at certain movements like bench press, pull-ups, wide grip rows, tricep pushdowns, pushups, handstands, etc. - the elbow needs to have a sufficient amount of pronation. So if you’re limited here, this class will be great for you.

We’ll be working 3 rounds of PAILs/RAILs in our pronation base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, maybe just stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off slow, listen to your body, and gradually build up.

Hope you enjoy the elbow gains!

Short Class 56: Elbow Pronation

This class will help you develop greater end-range control of your shoulders

Equipment Needed: Yoga blocks, and we'll use the wall for one drill. Weights are optional.

We’ll work a series of different end-range control drills for every joint position of the shoulder (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range holds, hovers, and CARs. 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. The movements we’ll emphasize in this class will be to develop greater active control at end-range. So we’re teaching the nervous system how to produce and control maximum force at end range.

Creating control is just as important as expanded range, and for some people the control element is even more important. For example, people who are hypermobile, or those who have far more passive range of motion than active. Regardless, having control over your ranges of motion key.

When it comes to adding weight, you want to first master these ranges of motion with just your bodyweight. Once you feel you're developing some good strength and control, and you want to progressively overload, you can add weight - but start off very light, and over time you can gradually build up. 

I hope you enjoy the class!

Short Class 57: Shoulder End-Range Control

This will be a single joint focus class for Knee Internal Rotation.

No Equipment needed

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal rotation. This is commonly the most restricted range for most people.

In this class we’ll work 3 rounds of PAILs/RAILs in our IR 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. 

I hope you enjoy!

Short Class 58: Knee IR

Equipment Needed: Yoga blocks. Tennis ball optional.

This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.

Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quick circuit to help butter up that area.

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 hope you feel extra buttery after this one!

Short Class 59: Low back & Hamstring 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 will be a single joint focus class for Shoulder External Rotation

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. We have a single joint focus class for Shoulder IR and now we have one for ER - to help you get more specific to your limiting areas.

We will work 3 rounds of PAILs/RAILs in our ER 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. 

If Shoulder ER is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

I hope you enjoy the class!

Short Class 61: Shoulder External Rotation

This class will help you develop greater end-range control of your knees

Equipment Needed: Yoga blocks and extra padding for your knees. Ankle weight is optional.

We’ll work a series of different end-range control drills for every position of the knee (Flexion, Extension, IR/ER). Movements such as lift offs, passive range holds, and CARs. 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. The movements we’ll emphasize in this class will be to develop greater active control. So we’re teaching the nervous system how to produce and control maximum force at end ranges.

Creating control is just as important as expanded range, and for some people, the control element is even more important. For example, people who are hypermobile, or those who have far more passive range of motion than active. Regardless, having control over your ranges of motion is critical for strength and resilience. 

This class is tough, I hope you enjoy it!

Short Class 62: Knee End-Range Control

Single joint focus class for Dorsiflexion.

No Equipment Needed.

Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle dorsiflexion. Which is incredibly important as a squatter. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to be forced to compensate.

We will work 3 rounds of PAILs/RAILs in our Dorsiflexion 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 these ankles gains!

Short Class 65: Ankle Dorsiflexion

Single joint focus class for Scapular Protraction

Equipement needed: Yoga blocks.

Protraction is a range that we typically rest in often in our daily lives - at the desk, on the couch, etc. Most have solid passive range of motion here because of that, but they lack the active strength and control aspect. Protraction is particularly important for pressing/pushing motions. Think chest press, pushups, bench press, and other pressing movements. A healthy scapula is one that moves well in all ranges of motion, and that plays a pivotal role in the health of our shoulders.

We will work 3 rounds of PAILs/RAILs in our Protraction 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 66: Scapular Protraction

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 Hip CARs

Equipment Needed: Yoga block, tennis ball, kettlebell, sticks - all optional.

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

Here’s the bases we utilize:
1. Standing Hip CAR
2. Quadruped Hip CAR
3. Side-lying straight leg Hip CAR
4. Side-lying Hip CAR (high irradiation + tennis ball)
5. Supine Hip CAR  (Partial rep)

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 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.

I hope you enjoy this class!

Short Class 68: Hip CAR Variations

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

Single joint focus class for Knee Flexion

Equipment needed: Yoga blocks. Extra padding for your knee and sticks for balance are optional.

Many people struggle with bending their knee with good range and strength - so this class will be a good option for those needing to improve this area.

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

Just FYI - in this knee flexion base your hamstring is being trained in a short position, which some people lack control in. When doing RAILs, beware of cramp city in your hammies. If you’re fully cramping, you’ll need to lower the intensity in which you RAILs. 

Hope you enjoy class!

Short Class 70: Knee Flexion

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

This will be a single joint focus class for Shoulder Adduction

No Equipment Needed

We will work 3 rounds of PAILs/RAILs in our adduction 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. 

If Shoulder adduction is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be great. 

I hope you enjoy the class!

Short Class 74: Shoulder Adduction

This is an advanced class for Hip IR/Abduction while utilizing frog base

Equipment Needed: Yoga Blocks

The frog base is pretty advanced, as is the cues in this class, so keep that in mind before jumping in.

We'll be working both Hip IR and abduction at the same time in the frog base. This can be very challenging, so don’t be discouraged if you struggle in the beginning. It will take time and practice to develop the neurological control to initiate these PAILs/RAILs cues.

If you struggle initiating both downward/upward force with the rotation at the same time, just work on initiating rotation only at first. As you get more comfortable you can initiate both with better control.

As always, listen to your body and go at your own pace. While this is labeled an advanced class, you can regress the session by doing less rounds of PAILs/RAILs, lowering the intensity of PAILs/RAILs, and/or slightly modifying the base so you’re sitting more upright. 

** Sidenote - as I was editing this video I noticed Christa had adjusted her position a little after a few minutes into the base. She started leaning her body forward (away from her hips) and was slightly sinking into her low back. A few minor compensations to look out for if it happens to you.

This class is a tough one and will likely leave you in tender city!

Short Class 75: Hip IR/Abduction Frog Base (Advanced Class)

This class will be for Hip Abduction utilizing the Butterfly base

Equipment Needed: Yoga blocks

The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs because your hips feel so open and free afterwards. 

We will work 3 rounds of PAILs/RAILs in our butterfly 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. 

If you ever want to progressively overload the butterfly stretch (once you’ve developed the capacity to do so) - you can add weights on top of your legs during the passive stretch portion, then once you’re ready for PAILs/RAILs you can take the weights off. You can build up to leaving the weights on for PAILs/RAILs, but it’s always smart to slowly build up through each phase. First unweighted, then weighted during the passive stretch, then weighted all the way through. This progression is something that develops over a long period of time though, so make sure to slowly build up if that’s a goal of yours.

Hope you enjoy!

Short Class 77: Hip Abduction (Butterfly Base)

This class will showcase a few different variations of Spinal Segmentations

Equipment Needed: Yoga blocks, something to sit on, resistance band (optional), and we’ll be using the wall in one drill.

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

Here’s the bases we utilize:
1. Quadruped 
2. Seated (on chair)
3. Frog base
4. Standing hip hinge
5. Supine roll ups
6. Supine Neck segmentation 
7. Collapsed quadruped lumbar focus
8. Peel offs against the wall

Why do we do spinal segmentations?…
Because we want each spinal joint to have the ability to move, with control, relative to one another. Each joint should be unrestricted in its motion, allowing forces to be distributed across the spine evenly, which will greatly mitigate injury. So we work these drills to develop better segmentation.

If your spine moves in chunks and hinges, parts of the spine that don’t move well won’t get stimulated as much and can become weak. The parts that do move can then get overworked since they will have to absorb more force to compensate. 

The tempo and irradiation will play a big role in how great of a training stimulus you want to achieve with your segmentations. We can progress these movements through increased tension - 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 your spine feels buttery after these!

Short Class 79: Spinal Segmentation Variations

This will be a single joint focus class for Elbow Supination 

Equipment Needed: A chair is optional. You can also do the base  standing up.

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their supination this can become problematic over time. When we look at certain movements like wide grip bicep curls, reverse grip rows, chin-ups, etc - the elbow needs to have a sufficient amount of supination. So if you’re limited here, this class will be great for you.

We’ll be working 3 rounds of PAILs/RAILs in our supination base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, maybe just stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off slow, listen to your body, and gradually build up.

Let’s butter up those bows!

Short Class 80: Elbow Supination

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

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)

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!

Short Class 88: Shoulder Extension

This will be a single joint focus class for Ankle inversion 

Equipment Needed: We’ll be using sticks for balance 

The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will yield under the pressure and get injured. So essentially the tissue was not strong enough to absorb that force. Luckily, we can increase the load bearing capacity of tissue - we just have to train it specifically. So if the injury is happening IN inversion, then we have to train the ankle IN inversion. That’s exactly what we do in this class. We go into ankle aversion and intelligently load these tissues. Over time, as we progressively overload this tissue, these areas will adapt and the tissues will become stronger - so it will increase their load bearing capacity. Aka their ability to absorb more force/load. This just means you will become more resilient so you can mitigate injuries in the future.

We’ll be working 3 rounds of PAILs/RAILs in our inversion 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.

It’s important to remember - 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.

I hope you enjoy the class!

Short Class 89: Ankle Inversion

This class is an advanced hip circuit. Quick tempo, advanced movements, and extra buttery.

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

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.

These movements will be tough and you can choose to make them even more advanced by adding a tennis ball and ankle weights in certain drills like I show in the class - this will place an even greater amount of stress on lines of tissue. 

If you choose to add the ankle weight, start off on the lighter side and then over time you can progressively overload and add more weight. Adhering to progressive overload is key, so don’t go too heavy too soon. In the class, Christa uses 2lb ankle weights. It’s always best to start off light and then gradually build up over time.

I have a feeling you’re going to be tender after this one! Hope you enjoy the buttery gains.

Short Class 90: Hip Circuit (Intermediate Class)

This will be a single joint focus class for Knee External Rotation.

No equipment needed.

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotation.

We’ll work 3 rounds of PAILs/RAILs in our ER 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 your knees feel buttered up after this one!

Short Class 92: Knee External Rotation

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 is a single joint focus class for Hip Flexion

Equipment Needed: Yoga blocks, a box to place your leg up on, and something for balance (we use sticks).

Having good hip flexion is important for many different goals, such as: squats, lunges, deadlifts, leg presses, jumping, running, hiking, etc. For the most part, everyone wants deeper squats and having good hip flexion is key for that.

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

I hope your hips feel buttery after this one!

Short Class 96: Hip Flexion

Short Class 99: Wrist Flexion

A single joint focused class for Wrist Flexion.

No equipment needed.

This class will be a great option for those who have struggled with wrist issues or have certain movement goals that require more range of motion and strength in their wrists.

We’ll work 3 rounds of PAILs/RAILs in our Flexion 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 the class!

Short Class 99: Wrist Flexion

This is a single joint focus class for Elbow Flexion 

Equipment needed: Yoga block and we use a wall

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements. So many upper body movements require the elbow to flex with load/force, such as: Pushups, Bench Press, Pull-ups, Rows, Shoulder Presses, Bicep Curls, Tricep Extensions, etc. 

If the tissues of the elbow aren’t strong and are asked to absorb a lot of force in conventional exercises, this usually leads to wear and tear or injury. So we can utilize classes like this to train the elbow and surrounding tissues specifically and improve their capacity.

We’ll be working 3 rounds of PAILs/RAILs in our flexion base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, maybe just stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off slow, listen to your body, and gradually build up.

Hope you enjoy the class!

Short Class 101: Elbow Flexion

This class is for big toe abduction 

Equipment Needed: Rubber band

Something a lot of people struggle with is big toe abduction. For some people, their big toe will adduct inwards. This can happen due to poor footwear over the years. A lot of shoes have small toe boxes that squish your toes inwards and over time your toes adapt to this. Socks also have a similar impact, but not *as* bad.

So in this class we work on big toe abduction and we try to create better spacing between the big toe and the other toes. 

We’ll work our toe CARs with a rubber band to help pull the big toe out into abduction. When you’re doing these, try to keep the big toe out wide as best as you can. For most people they will struggle to keep it out wide and that’s okay, over time it will get better. 

Then we will work an abduction PAILs base where we hold our standard 2min passive stretch, but we only work the PAILs contractions. The reason for this is that RAILs on a big toe abduction base is going to feel almost impossible for most, so at first we will just work on the PAILs contractions to get the most out of our training session. 

For anyone who really wants to create better spacing for the big toe, it’s important to get consistent inputs on this. You can do this class 2-3x a week. You can start with 2x a week and then gradually build up to 3x a week if desired. You can also buy some toe spacers to wear around the house. When you first wear toe spacers it’s important not leave them on for too long, because your toes/feet will not be used to this and they can get sore. So only wear them for as long as you feel comfortable and over time you can build up to wearing them more. 

I would also recommend walking around barefoot as much as you can around the house. Try not to wear socks or shoes around the house if possible, unless you’re wearing those five finger socks, this way you can help promote better spacing of those toes.

Totally normal for your feet/toes to feel a little tender after this class! 

Hope you enjoy the class!

Short Class 104: Big Toe Abduction

This is a spicy hip and shoulder circuit!

Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.

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

Some of the movements can be progressed by adding weight, but only if you feel like you've developed the capacity to handle some external weight. Once you do start adding weight - start off on the lighter side and slowly build up over time - adhering to progressive overload. 

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

This is a tough class, so you might be feeling a little tender and hopefully buttery as well!

Short Class 111: Hip and Shoulder Circuit

Our first ever low back rotation class!

No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.

This class is great for the low back, SI Joint, and even for the hips. 

If the low back or SI joint is an area of weakness and limitation for you, make sure to work in lower intensities (especially during PAILs/RAILs) and more moderate ranges of motion at first. 

We’ll work 3 rounds of PAILs/RAILs in our low back rotation 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 and slowly build up over time - or do the 3rd round at much lower intensities.

Just so you know - it can be very challenging to initiate the PAILs/RAILs at first in this base. The goal is to initiate through the low back and abs/obliques, as opposed to just pushing your leg into your hand. If it feels very hard to initiate at first, that’s totally okay and normal. This takes a lot of time and practice to get better at. Just do your best and over time you will learn how to initiate the movement even better.

I hope your back is feeling buttery after this one!

Short Class 113: Low Back Rotation

This class is for the Thumb 👍

Equipment Needed: We’ll be using a plyo-box to place our hand on, but you can use any table, bench, or any type of surface.

For those who have issues with their hands and thumbs, especially for those who spend a lot of time on the computer and on their phones - this class is for you!

In our Thumb Extension base we will work 3 rounds of PAILs/RAILs, but always listen to your body. 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. 

Please remember - this is an area that doesn’t get trained specifically in other forms of training, so the quality of tissue here might not be very strong quite yet. Keep your overall intensity a little bit lower when do your PAILs/RAILs in this area, especially if this is a problem area for you, and then you can gradually build up the intensity over time - adhering to progressive overload.

Also just FYI - this class is much harder than it looks, those little joints are challenging and tricky to train! Christa had many different faces during the class and it was amazing haha.

I hope you enjoy the class!

Short Class 116: Thumb

This is a single joint focus class for Hip Adduction

No Equipment Needed

We’ll be working 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, just stick to just 2 rounds at first and slowly up to the third round over time - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off light, listen to your body, and gradually build up over time.

If you go into a full cramp during your RAILs contraction, make sure when you’re initiating from PAILs to RAILs to do so at much lower intensity. This will help decrease the chance of a cramp. You can also work in a slightly smaller range of motion (so you’re not at full end-range), this will allow help decrease the chances of cramp.

I hope your hips feel buttery after this one!

Short Class 127: Hip Adduction

This is a single joint focus class for Elbow Extension 

Equipment needed: We just use a wall for our extension PAILs/RAILs base

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, and different sports like golf and tennis.

If the tissues of the elbow aren’t strong and are asked to absorb a lot of force, this can lead to certain injuries, a common one being tendinitis. injuries. So we can utilize classes like this to train the elbow and surrounding tissues specifically and improve their capacity.

We’ll be working 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 or if this is an area that's been problematic for you, just stick to just 2 rounds at first and slowly up to the third round over time - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off light, listen to your body, and gradually build up over time.

Hope you enjoy the class!

Short Class 129: Elbow Extension

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

This class is for Spine Lateral Flexion 

No equipment needed. 

The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.

Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of people with struggle with this base at first and that can be completely normal. It can be challenging to initiate the PAILs/RAILs at first. Having control over the spine, especially laterally, is something that takes a lot of practice and repetition to get better at. This is not commonly a range of motion that is trained, so not a lot of people will have great control over this range in the beginning. Over time, with practice, it will get better.

You might also have a hard time finding the stretch and this will take some playing around with. Also remember - everyone can feel the stretch in slightly different ranges of motion, so if the cues and exact alignment that is shown in class doesn’t work great for your body, give yourself the freedom to explore slightly different angles to help identify the stretch for yourself. Kinstretch is a self-exploration practice and everyone’s body is unique, so give yourself that freedom to see what works best for your body. 

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. Keep your intensity light at first, especially during PAILs/RAILs. Then you can gradually build up the intensity over time as you do this class more often. 

We’ll work 3 rounds of PAILs/RAILs in our lateral flexion 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 you enjoy this class!

Short Class 133: Spine Lateral Flexion (QL Specific)

This class is for Knee Extension 

Equipment needed: Yoga blocks, something to elevate your foot up like a balance pad/towel/yoga block, and ankle weight is optional. 

This is a good option for those who have struggled with knee issues or those who are just looking to improve their overall knee capacity and resiliency. 

We’ll be working 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 or if this is an area that's been problematic for you, just stick to just 2 rounds at first and slowly up to the third round over time - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off light, listen to your body, and gradually build up over time.

Let’s get those Knee Gains!

Short Class 135: Knee Extension

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

This will be a single joint focus class for Ankle Eversion 

Equipment Needed: Something to prop your foot up (in eversion) and something to balance with. I’ll be using a slant board for my foot and sticks for balance, but you could also use a book or weight plate for your foot and place your hand on the wall for balance.

While we don’t naturally get a ton of range of motion in ankle eversion, it’s still very important to train this range because rotation is critical for the health of the ankle, especially during dynamic movements like running, jumping, hiking/walking, squatting, lunging, etc. 

We’ll be working 3 rounds of PAILs/RAILs in our eversion base. Like always, if after the first two rounds you're feeling taxed, you can skip the 3rd round if needed, or you can do it at a much lower intensity. Always listen to your body and go at your own pace.

It’s important to remember - 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 if this is an area of weakness for you: keep those intensity levels low at first, especially during PAILs/RAILs, and gradually build up over time. 

I hope you enjoy the class!

Short Class 139: Ankle Eversion

This class will feature Advanced Hip CAR variations

 Equipment Needed: Ankle Weights, Tennis Ball, and Yoga block are all optional, but the Weights and Ball are great tools to help make movements more advanced. 

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

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 Hip 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 141: Advanced Hip CARs

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!