4 classes per week

This intermediate program is specifically for the Lower back and Hips. We will do 4 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 1 Day 2: Short Class 78 Day 3: Short Class 17 Day 4: Short Class 113 Week 2: Day 1: Short Class 32 Day 2: Short Class 7 Day 3: Short Class 37 Day 4: Short Class 35 Week 3: Day 1: Short Class 1 Day 2: Short Class 78 Day 3: Short Class 90 Day 4: Short Class 113 Week 4: Day 1: Short Class 32 Day 2: Short Class 7 Day 3: Short Class 37 Day 4: Short Class 130 Week 5: Day 1: Short Class 1 Day 2: Short Class 79 Day 3: Short Class 77 Day 4: Short Class 113 Week 6: Day 1: Short Class 32 Day 2: Class 22 Day 3: Short Class 37 Day 4: Short Class 35 Week 7: Day 1: Class 12 Day 2: Short Class 79 Day 3: Short Class 17 Day 4: Short Class 113 Week 8: Day 1: Short Class 96 Day 2: Short Class 78 Day 3: Short Class 37 Day 4: Short Class 130 Week 9: Day 1: Short Class 11 Day 2: Class 22 Day 3: Short Class 127 Day 4: Short Class 113 Week 10: Day 1: Short Class 1 Day 2: Short Class 7 Day 3: Short Class 53 Day 4: Short Class 35 Week 11: Day 1: Short Class 32 Day 2: Class 22 Day 3: Short Class 37 Day 4: Short Class 113 Week 12: Day 1: Short Class 90 Day 2: Short Class 79 Day 3: Short Class 17 Day 4: Short Class 130 I recommend spacing out the sessions throughout your week. Example: Day 1 is a Monday, Day 2 is a Tuesday, Day 3 is a Thursday. Day 4 is a Friday. Since we’re targeting the same joint (hips / spine) twice, we just want to make sure we allow for a few days of recovery before targeting the same joint again. 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. I hope you enjoy the program!