This intermediate program is specifically for the Lower back and Hips. We will do 3 classes per week for 3 months. For those who’ve already done the beginner Lower Back and Hip program, this is a great intermediate progression to keep your progress going.

Week 1: 
Day 1: Short Class 78 
Day 2: Short Class 1
Day 3: Short Class 113

Week 2: 
Day 1: Short Class 7
Day 2: Short Class 32
Day 3: Short Class 35

Week 3: 
Day 1: Short Class 78 
Day 2: Short Class 90
Day 3: Short Class 113

Week 4: 
Day 1: Short Class 7 
Day 2: Short Class 37 
Day 3: Short Class 130

Week 5: 
Day 1: Short Class 79
Day 2: Short Class 1 
Day 3: Short Class 113

Week 6: 
Day 1: Class 22 
Day 2: Short Class 77 
Day 3: Short Class 35

Week 7: 
Day 1: Short Class 79 
Day 2: Class 12
Day 3: Short Class 113

Week 8: 
Day 1: Short Class 78
Day 2: Short Class 11 
Day 3: Short Class 130

Week 9: 
Day 1: Class 22 
Day 2: Short Class 1 
Day 3: Short Class 113

Week 10: 
Day 1: Short Class 7
Day 2: Short Class 90 
Day 3: Short Class 35

Week 11: 
Day 1: Class 22 
Day 2: Short Class 53 
Day 3: Short Class 113

Week 12: 
Day 1: Short Class 79
Day 2: Short Class 127 
Day 3: Short Class 130

I’d recommend spacing out the sessions evenly if possible. Example: Day 1 is a Monday, Day 2 is a Wednesday, Day 3 is a Friday.

It's important to remember that in the areas of past pain/injury - the quality of tissue could be weak, so the amount of force/stress those areas can absorb will be low at first. So it's important as you do the classes to keep the intensity low at first. Keep your irradiation levels low, especially during PAILs/RAILs, always work in pain-free ranges of motion, and slowly build up the intensity over time. The goal is to stimulate these areas but not over do it in the beginning, and then gradually progress over time.

I hope you enjoy the program!

3 classes per week

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

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

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

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

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

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

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

Enjoy!

Class 12: Hip Flexion & Extension

Spine...meet progressive overload (Advanced Class)

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

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

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

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

I hope your spines feel extra buttery after this one!

Class 22: Advanced Spine Circuit

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

Equipment Needed: Yoga Blocks

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

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

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

I hope you enjoy the hip butter!

Short Class 1: Hip IR & ER

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

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

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

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

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

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

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

I hope you like this short spine circuit!

Short Class 7: Spine Circuit

This class 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 is a hamstring specific mobility class

Equipment Needed: Yoga blocks, a box to place your leg up on. Tennis ball, extra padding for your ankle/knee, and sticks for balance are optional…you can use a wall for balance, and get creative with the padding.

Time Markers: 
0:30 CARs (warm up) 
8:35 Pelvic Tilts (Quadruped Base)
10:20 Hip Flexion PAILs/RAILs + Lift Offs (Standing Base)
31:15 Passive Range Holds (Half Kneeling Base)
35:35 Straight Leg Lift Offs (Seated Base Against Wall)
38:30 Finishing CARs

A lot of people deal with “tight” hamstrings. Though typically tightness = weakness, so utilizing the drills in this class 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 will definitely want to go at your own pace so limit your intensity if you have to. In the class we do 3 rounds of PAILs/RAILs, 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 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.

In our PAILs/RAILs base we really want to feel the stretch in our hamstring, and not behind the knee. If you feel a pulling sensation behind your knee try to bend your knee to take that sensation away and focus the stretch on the hamstring instead.

In our lift offs, we’re working the opposite side of the hamstring - the hip flexors. It’s important to have strong hip flexors (in a shortened position) in order to access your hamstrings actively. So in this class we’ll work both sides - posterior (hamstrings) and anterior (hip flexors).

I hope those hammies feel all kinds of buttered up after this!

Short Class 32: Hip Flexion (Hamstring Specific)

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)

We got a hip flexor/psoas specific class

Equipment Needed: Yoga blocks, something to prop your leg up on (we use plyo boxes). Extra padding for your ankle/knee and sticks for balance are optional.

A lot of people deal with “tight” hip flexors/psoas, and typically tightness = weakness, so utilizing the drills in this class 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 will definitely want to go at your own pace so limit your intensity if you have to. In the class we do 3 rounds of PAILs/RAILs, 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 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.

Let me know how you like the class!

Short Class 37: Hip Extension (Quad/Psoas/Hip Flexor Specific)

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 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 is all about the Spine.

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

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

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

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

I hope you’re feeling buttery after this class!

Short Class 78: Spine Circuit

This class 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 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)

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 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 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!