4 class per week

This is a 3 month Lower Body and Spine program that features some shorter class options. We will do 4 classes per week and target the Spine, hips, knees, and ankles/toes/foot. This is a similar designed program to my ‘Lower Body + Spine’ program, but the big difference is the length of classes. In this ‘SHORT’ program, all the classes here range from 20-48min from start to finish. Whereas in my original Lower Body + Spine program, month one classes are around 50-75min and classes for months 2-3 range from 30-60min. So this SHORT program is for those who’s till want high quality work but with shorter class options. Week 1: Day 1: Short Class 1 Day 2: Short Class 10 Day 3: Short Class 92 Day 4: Short Class 78 Week 2: Day 1: Short Class 1 Day 2: Short Class 9 Day 3: Short Class 58 Day 4: Short Class 78 Week 3: Day 1: Short Class 37 Day 2: Short Class 28 Day 3: Class 16 Day 4: Short Class 46 Week 4: Day 1: Short Class 1 Day 2: Short Class 9 Day 3: Class 20 Day 4: Short Class 78 Week 5: Day 1: Short Class 96 Day 2: Short Class 10 Day 3: Class 16 Day 4: Short Class 7 Week 6: Day 1: Short Class 1 Day 2: Short Class 9 Day 3: Class 20 Day 4: Short Class 35 Week 7: Day 1: Short Class 77 Day 2: Short Class 28 Day 3: Class 16 Day 4: Short Class 78 Week 8: Day 1: Short Class 1 Day 2: Short Class 39 Day 3: Short Class 62 Day 4: Short Class 113 Week 9: Day 1: Short Class 37 Day 2: Short Class 9 Day 3: Class 20 Day 4: Short Class 78 Week 10: Day 1: Short Class 32 Day 2: Short Class 10 Day 3: Class 16 Day 4: Short Class 35 Week 11: Day 1: Short Class 1 Day 2: Short Class 28 Day 3: Short Class 62 Day 4: Short Class 78 Week 12: Day 1: Short Class 77 Day 2: Short Class 39 Day 3: Class 20 Day 4: Short Class 113 If you have the time available, I would recommend doing your full body CARs routine (intro video 5) on the days where you don't don't do classes. Just a reminder - when training in areas of past injury/pain/dysfunction - it’s really important to keep your intensity levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low in the beginning, especially during PAILs/RAILs, and then gradually build up over time. The goal is to adhere to progressive overload and slowly build up. Always listen to your body and go at your own pace, and never work in any painful ranges of motion. Discomfort can be normal, but we never want that feeling to move towards a sharp pain, pinch, or twinge. It’s totally okay to work in smaller ranges of motion at first as well, and then gradually build up the range over time. Slowly building up in areas of weakness/limitation is definitely key! I hope you enjoy the program!