This advanced program is specifically for the Lower back and Hips. We will do 4 classes per week for 3 months. For those who’ve already completed the beginner and intermediate Lower Back and Hip program, this is a great advanced progression to keep your progress going.

Week 1:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
Day 4: Short Class 35

Week 2:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 3:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 35

Week 4:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 5:
Day 1: Class 18
Day 2: Short Class 7
Day 3: Short Class 50
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 113

Week 7:
Day 1: Class 27
Day 2: Short Class 7
Day 3: Class 12
Day 4: Short Class 35

Week 8:
Day 1: Short Class 32
Day 2: Class 22
Day 3: Short Class 37
Day 4: Short Class 113

Week 9:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 11
Day 4: Short Class 113

Week 10:
Day 1: Short Class 32
Day 2: Short Class 7
Day 3: Short Class 37
Day 4: Short Class 35

Week 11:
Day 1: Class 27
Day 2: Class 22
Day 3: Short Class 75
Day 4: Short Class 113

Week 12:
Day 1: Short Class 27
Day 2: Class 22
Day 3: Short Class 90
Day 4: Short Class 113

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.

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

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

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 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 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 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 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 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 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 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!