4 classes per week

This is an advanced program from that features classes from 20-48min. We will do 4 classes per week for 12 weeks and target the hips, low back, the general spine, and the knees. Week 1: Day 1: Short Class 7 Day 2: Class 18 Day 3: Short Class 35 Day 4: Class 28 Week 2: Day 1: Class 22 Day 2: Short Class 50 Day 3: Short Class 113 Day 4: Class 16 Week 3: Day 1: Class 22 Day 2: Class 27 Day 3: Short Class 35 Day 4: Class 20 Week 4: Day 1: Class 22 Day 2: Short Class 11 Day 3: Short Class 113 Day 4: Short Class 62 Week 5: Day 1: Short Class 7 Day 2: Class 12 Day 3: Short Class 113 Day 4: Class 28 Week 6: Day 1: Class 22 Day 2: Class 27 Day 3: Short Class 113 Day 4: Class 16 Week 7: Day 1: Short Class 7 Day 2: Short Class 75 Day 3: Short Class 35 Day 4: Class 20 Week 8: Day 1: Class 22 Day 2: Class 12 Day 3: Short Class 113 Day 4: Short Class 62 Week 9: Day 1: Class 22 Day 2: Short Class 90 Day 3: Short Class 113 Day 4: Class 28 Week 10: Day 1: Short Class 7 Day 2: Class 27 Day 3: Short Class 35 Day 4: Class 16 Week 11: Day 1: Class 22 Day 2: Short Class 11 Day 3: Short Class 113 Day 4: Class 20 Week 12: Day 1: Class 22 Day 2: Short Class 27 Day 3: Short Class 113 Day 4: Short Class 62 If possible, 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. Just a reminder - when you’re training in areas of weakness, limitation, or past injury - it’s important to keep your intensity levels low at first. The quality of tissue in these areas might not be very strong, 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!