This advanced program is specifically for the Lower Body: Hips, Knees, Ankles, and toes. We will do 3 classes per week for 3 months. 

Week 1:
Day 1: Class 18
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 2:
Day 1: Short Class 50
Day 2: Short Class 28
Day 3: Class 20
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 4:
Day 1: Short Class 32
Day 2: Short Class 39
Day 3: Class 16
Day 4: Short Class 113

Week 5:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 6:
Day 1: Short Class 37
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 113

Week 7:
Day 1: Class 27
Day 2: Class 26
Day 3: Class 28
Day 4: Class 22

Week 8:
Day 1: Class 12
Day 2: Short Class 10
Day 3: Class 16
Day 4: Short Class 113

Week 9:
Day 1: Short Class 53
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 10:
Day 1: Class 27
Day 2: Short Class 28
Day 3: Short Class 62
Day 4: Short Class 113

Week 11:
Day 1: Short Class 27
Day 2: Class 26
Day 3: Class 20
Day 4: Class 22

Week 12:
Day 1: Short Class 75
Day 2: Short Class 39
Day 3: Class 16
Day 4: Short Class 113

I hope you enjoy the program!

4 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

This class is all about the Knees. We'll target Knee Flexion and Extension.

Equipment needed: Yoga blocks (or something to elevate your foot up), an extra cushion (we use an airex pad in the class), and something for balance like sticks/chairs/or placing your hand against the wall.

Time Markers: 
0:25 Knee CARs (Seated Base)
2:21 Knee Flexion + Extension (Seated Base)
3:55 Knee Extension PAILs/RAILs + Lift Offs (Seated L Base)
22:18 Knee Flexion PAILs/RAILs + Lift Offs (Half Kneeling Base)
42:40 Finishing CARs

This class will be a great option for those who have struggled with knee issues, or just looking to improve their overall knee capacity and resiliency. 

We will work 3 rounds of PAILs/RAILs for both Knee Flexion and Extension, but it’s important to listen to your body. If after 2 rounds you feel fatigued and you’re taxed, you don’t have to push for a 3rd round. You can sit the 3rd round out and fast forward until the liftoffs, or you can do a 3rd round at a much lower intensity. Then over time you can build up your overall capacity.

If knee flexion/extension is a priority area for you, you'll want to program in this class at least 1x a week, and maybe even 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.

Let’s get those Knee Gains!

Class 16: Knee Flexion & Extension

Here is our first Hip IR only class!

Equipment Needed: Yoga blocks. Tennis ball and Anke weight optional.

Time Markers: 
0:15 CARs (warm up)
6:27 Hip Capsular CARs (Supine Base)
10:10 Side 1 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
26:45 Side 2 IR PAILs/RAILs + Lift Offs + Passive Range Holds (Half 90/90 Base)
40:10 IR/ER Lift offs
43:00 Finishing CARs

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

This Class is slightly more advanced that other hip IR classes. 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. While this class is more advanced, you always have the ability to scale down and go at your own pace and intensity, and from there you can slowly build up over time.

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

I hope you enjoy this new Hip IR only buttering!

Class 18: Hip IR

Knee IR and ER - Rotations GAINS

Equipment Needed: Something to prop your foot up (we're using a balance pad).

Time Markers: 
0:15 CARs (warm up)
3:00 Knee Capsular CARs (Seated Base)
4:30 Internal Rotation PAILs/RAILs + Lift Offs (Modified 90/90 Base)
25:30 External Rotation PAILs/RAILs + Lift Offs (Modified 90/90 Base)
45:15 Finishing CARs

Rotation is a fundamental motion of the knee, and it’s critical to the health and function of the joint. Often times in conventional resistance training we prioritize linear movements like flexion and extension, and we neglect rotation - which can be detrimental. To have strong, healthy, and resilient knees, we will need to strengthen both linear and rotational planes. Here we'll breakdown drills for both IR and ER.

This class will be a great option for those who have struggled with knee issues, especially to those who are limited in rotation. If the knee is a priority area for you, you'll want to program in this class at least 1x a week, and you can work 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. 

We work 3 rounds of PAILs/RAILs in both bases, 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. 

Let's get these knee gains!

Class 20: Knee IR & ER

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

We'll target Ankle Inversion, Eversion, and Dorsiflexion. This will be a slightly more advanced ankle class than past ones, and we feature 3 new bases.

Equipment Needed: In this class we use a slant board, kettlebell, and sticks for balance. Though for all these you can get creative with different props. 

Time Markers: 
0:40 CARs (warm up) 
2:30 Ankle Capsular CARs (Seated Base)
4:15 Inversion PAILs/RAILs (Seated Base)
21:15 Eversion PAILs/RAILs (Standing Base)
38:30 Dorsiflexion PAILs/RAILs (Standing Base)
46:15 Dorsiflexion/Plantar Flexion Kinetic Stretch (Standing Base)
49:10 Finishing CARs

We will work ankle dorsiflexion on the slant board bilaterally, and we'll be straight leg to really emphasize the stretch in the calves down to the posterior ankle. You can also do this movement unilaterally to isolate one side at a time if you prefer. If you don't have a slant board you can prop your foot up against a wall or get a little creative.

For ankle inversion we'll be in a manual block. I personally love blocking with my hands because it allows me to feel the movement with more specificity. A lot of bases are hard to do manual blocks, but this one should be fairly easy to hold.

For ankle eversion we use a kettlebell to prop your foot up, but you don't have to use a kettlebell and you can get creative with different props, or use a ledge.

For all these bases we'll work 3 rounds of PAILs/RAILs. 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.

I hope you enjoy this new ankle class!

Class 26: Ankle Inversion/Eversion/Dorsiflexion

This is an advanced class for Hip IR, ER, and Abduction

Equipment Needed: Yoga Blocks. Ankles weights and tennis balls are optional.

This may be one of our most advanced classes yet, so keep that in mind before joining in.

We'll be working both Hip IR/ER at the same time in the 90/90 position. This is incredibly 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 both hips at the same time in PAILs/RAILs, and it will take some time to develop the body awareness to learn how to best position yourself in the base - this will take some self exploration and paying around with. 

After our 90/90 base we’ll go into a hip abduction base for some more sweet hip torture.

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, or lowering the intensity during PAILs/RAILs and other movements, and opting out of using the weights when the time comes. As always, progressive overload is key, so build up your capacity gradually.

I can’t wait to hear your feedback on this one…my hips were tender city 😈

Class 27: Advanced Hip IR/ER/Abduction

This class is for the Knees: IR, ER, and Flexion

Equipment needed: Yoga blocks. If needed - you can also use an extra cushion for your knee and some sticks for balance.

We introduce a new base setup for both IR and ER to give you more variety from other knee classes so you can pick and choose which base you like the most.

We work 2 rounds of PAILs/RAILs in each base. If you’re more of an advanced student and you’re ready for more volume, you can add an additional 3rd round to the bases if desired. You would simply just pause the video after our 2nd round of PAILs/RAILs and then do another one on your own, then resume the class.

This class will be a great option for those who have struggled with knee issues. If the knee 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 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.

Let’s get these knee gains 🧈

Class 28: Knee IR/ER & Flexion

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 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 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)

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 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

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

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 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

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)

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!