Choose from a variety of classes that can be completed in an hour or less. No matter what class you choose, take some time out of your day to focus on your mobility gains.

40 - 60 minutes

Here you get to train with me. We'll go through various movements for the hips, shoulders, scapula, and spine. 

Equipment Needed: Yoga Blocks

Time Markers: 
0:15 CARs (warm up)
16:50 Knee Hinges + Capsular Hip CARs (Side Lying Base)
22:10 Shoulder Swimmers (Prone Lying Base - Optional Block or Standing)
24:17 Jefferson Curls (Standing Base)
26:00 Hip Lift Offs + Knee Extension (Bear Sit Base)
29:05 Scapular CARs (Quadrupedal Base)
31:25 Knee Hinges (Supine Lying Base)
34:00 Spinal Rotation + Isometric Holds (Tall Kneeling Base)
36:00 Shoulder CARs with Arm in Flexion (Standing Base)
 39:00 Passive Hold (Middle Split Base) 
41:10 Hip Flexion Lift Offs (Middle Split Base) 
43:05 Hip Flexion Lift Offs + Hovers (Middle Split Base)
 45:30 Shoulder Swimmers Round 2 (Prone Lying Base - Optional Block or Standing) 
48:50 Hip Lift Offs + Rotation + Knee Hinge (90/90 Base)
 54:40 Scapular Retraction + Elbow HInge (Standing Hip Hinge Base)
 56:05 Finishing CARs

These movements are more about strengthening your current ranges of motion, and developing greater neurological control over your body. 

Try to do the movements slow, and control yourself throughout all of your ranges of motion. The level of difficulty will be dependent on level of irradiation and fighting for your outer ranges of motion. Always remain in pain-free ranges of motion.

For my beginners - It's important to go at your own pace, and only create as much tension as you feel comfortable. Don't try to force your body to look like mine. Just try to work within the ranges of motion that you have, and never go into any ranges of motion that create pain.

Hope y'all had fun with this one!

Class 7: Progressed CARs + Hinges/Liftoffs

This class is all about developing the perquisite joint mobility and neurological control to help improve your handstand.

Equipment Needed: Yoga Blocks

Time Markers: 
0:25 CARs (warm up) 
10:10 Wrist Extension PAILs/RAILs + Lift Offs (Quadrupedal Base) 
20:30 Shoulder Flexion PAILs/RAILs (Prone Lying Base)
28:45 Shoulder Flexion Lift Offs (Prone Lying Base) 
31:50 Grip Strength (Quadrupedal Base)
 35:30 Scapular Retraction + Elbow Hinges (Prone Lying Base) 
37:30 Wrist CARs (Half Kneeling Base)
 39:50 Scapular Retraction + Elbow Hinges Round 2 (Prone Lying Base)
 41:47 Neck CARs (Down Dog Base) 
43:40 Shoulder CARs (Side Lying Base) 
48:50 Overhead Scapular CARs (Standing Base)

So many people want to get upside down but don’t have the proper mobility to do so. Here we address the perquisite joint mobility needed to develop a handstand. Many people hammer away at the actual skill (the handstand), but fail to create enough mobility at each joint involved to be able to achieve the movement efficiently. So here we’ll target wrist extension, shoulder flexion, handstand specific grip strength, and scapular control, all which are incredibly important to the skill.

If improving your handstand 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.

Time to step up your handstand game 🧈

Class 13: Handstand Mobility

This class is all about developing the perquisite joint mobility to help improve your Overhead Squat.

Equipment Needed: Yoga Blocks, a stick or stretching band, and something to elevate your heels up.

Time Markers: 
0:25 CARs (warm-up)
14:30 Ankle Dorsiflexion PAILs/RAILs (Deep Squat Base w/ Heels Elevated)
22:40 Shoulder Flexion PAILs/RAILs (Wide Arm Prone Lying Base)
29:50 Shoulder Flexion Lift Offs (Wide Arm Prone Lying Base)
32:04 Hip Flexion PAILs/RAILs (Deep Squat Base)
39:40 Hip Flexion Kinetic Stretching (Standing to Deep Squat Base)
43:50 Finishing CARs

Many people want to achieve a nice overhead squat but lack the proper mobility to do so. There are many joints involved in this movement pattern, and each joint needs to be working at a high level, with enough mobility, to be able to express it efficiently.

So we’ll address ankle dorsiflexion, shoulder flexion, hip flexion, and we’ll work on scapular control. While in the ankle and hip bases we will also get deep knee flexion.

It’s important to make sure your joints can express these ranges of motion unloaded, before going into the actual loaded exercise. That’s where KINSTRETCH plays a huge role.

If improving your OHS 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 though, if you have limitations in rotation (internal/external) of your ankles, shoulders, and hips - you will gain more global mobility of that joint by addressing rotation first. If you’ve established good rotational workspace at all of these joints, then doing linear classes like this will help you take that next step, but rotation should always be addressed first if it’s a limiting factor.

I hope you love this class!

Class 14: Overhead Squat Mobility

This is a skilled based class to improve your Cossack Squat.

Equipment Needed: Yoga Blocks, tennis ball (optional), and something stable to grab onto (like a kettlebell, tower, railing, table, etc.)

Time Markers: 
0:18 CARs (warm up)
**all work is done in a Cossack Squat Base**
8:20 Side 1: Bent Leg Hip Flexion/Ankle Dorsiflexion PAILs/RAILs + Lift Offs 
19:35 Side 1: Bent Leg Hip Abduction PAILs/RAILs + Lift Offs
26:56 Side 1: Straight Leg Hip Flexion PAILs/RAILs + Lift Offs 
33:55 Side 2: Bent Leg Hip Flexion/Ankle Dorsiflexion PAILs/RAILs + Lift Offs 
41:45 Side 2: Bent Leg Hip Abduction PAILs/RAILs + Lift Offs
47:50 Side 2: Straight Leg Hip Flexion PAILs/RAILs + Lift Offs 
53:40 Finishing CARs

Many people want to achieve a nice Cossack Squat but lack the proper mobility to do so. There are many joints involved in this exercise and each joint needs to be prepared for the demands of the movement.

We’ll be working predominately in the Cossack Squat base to make it as specific to the skill as possible. We’ll be working multiple different PAILs/RAILs on each side. If you start fatiguing and need to get out of base before working on another round of PAILs/RAILs that’s completely okay - over time you will build up the capacity so you won’t need to do that. 

If improving your Cossack Squat 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 though, if you have limitations in rotation (internal/external) of your ankles and hips - you will gain more global mobility in that joint by addressing rotation first. If you’ve established good rotational workspace at these joints, then doing linear classes like this to further develop certain skills will help you take that next step.

I hope you love this class!

Class 15: Cossack Squat Mobility

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

This class is all about rotational capacity of the shoulders (IR/ER). 

Equipment Needed: Yoga Blocks and a Stick (Mobility Stick, PVC, maybe even a broom stick). FYI - for our IR base we'll be seating with our back against the wall.

Time Markers: 
0:30 CARs (warm up)
4:50 Capsular CARs (Tall Kneeling Base)
7:00 Side 1 Internal Rotation PAILs/RAILs + Lift Offs (Seated Base)
18:45 Side 2 Internal Rotation PAILs/RAILs + Lift Offs (Seated Base)
28:50 Side 1 External Rotation PAILs/RAILs + Passive Range Hold (Half Kneeling Base)
40:45 Side 2 External Rotation PAILs/RAILs + Passive Range Hold (Half Kneeling Base)
50:15 Finishing CARs

We’ll be introducing a new base for both IR and ER. If you prefer other bases you can absolutely do those instead, though I want to offer variety so you can find the best base for you specifically. Whichever base you can get high quality work in, and intimate the movement better in, is a good base for you. In this Class we’ll also be doing 3 rounds of PAILs/RAILs for good ol progressive overload. Though you’re always advised to 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.

As you should know by now, rotation is the fundamental motion of our shoulders. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week. Ideally priority areas are targeted 2x a week.

I hope you enjoy the class!

Class 17: Shoulder IR & ER

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

Full. Body. Butter. Advanced Class

Equipment Needed: Yoga blocks. Weights (dumbbells, kettlebells, Indian clubs) will be optional. Also optional: Tennis Ball and Ankle Weights

Time Markers: 
0:30 CARs (warm up)
22:00 Advanced Scapular CARs (Plank Base)
24:20 Weighted Hip CARs (Side Lying Base)
31:15 Weighted Shoulder CARs (Side Lying Base)
36:15 Weighted Thoracic Flexion/Rotation (Quadruped Base)
40:30 Hip Flexion Lift Offs(Modified 90/90 Base)
46:05 Weighted Scapular CARs (Standing Base)
48:00 Jefferson Curls (Optional Weighted) (Standing Base)
52:30 Infinity Lift Offs (Deep Squat Base)

This class features more advanced variations of CARs - including the option to load your CARs with weight, and increasing the irradiation higher than we ever have before during CARs (70-85%). Then we'll go through an advanced series of movements for the hips, shoulder, scapula, and spine.

This class is definitely for more advanced users, but it can still be scaled down to make it less intense. To make it easier, you can do the movements without any weight or props, and lower your irradiation to where you feel more comfortable. It's always best to go at your own pace and listen to your body. From there you can slowly build up towards more intensity, and slowly add weight. When deciding to add weight, start off light, and then build up over time.

This class is very spicy, and it may leave you in a sweaty pile of butter and tenderness. I hope you enjoy it!

Class 19: Full Body - Hips/Shoulder/Scap/Spine (intermediate +)

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

This class is designed to help you developer greater joint capacity specific to Golfing.

Equipment Needed: A tall stick (I recommend stickmobility.com), and yoga blocks.

Time Markers: 
0:55 CARs (warm up) 
9:20 “Back Swing” PAILs/RAILs (Standing Base)
24:00 Shoulder Abduction/External Rotation PAILs/RAILs (Prone Base)
23:55 Hip Internal Rotations (Bear Sit Base)
37:30 Resisted Hip Internal Rotations (Bear Sit Base)
43:00 Shoulder Adduction PAILs/RAILs (Standing Base)
55:35 Finishing CARs

FYI This is not intended to refine your actual golfing technique, as I am not a golf coach. Though in this class we break down some very important joints and ranges of motion you’ll want to develop to level up your range of motion, strength, and resiliency specific to your golf swing. 

We’re going to target Thoracic Rotation, Hip Internal Rotation, Shoulder Adduction, Shoulder External Rotation and Abduction. All very important joints to develop for the golf swing.

In the Thoracic Rotation and Shoulder Adduction drill, you definitely have the freedom to stand specific to your actual golf swing. So you can play around with the stances if you’d like.

I wouldn't necessarily recommend doing this class before or after golfing, especially not at first - because in this class we're targeting the areas that are specific to golfing and we're loaded them with force/stress, which is what we do while playing...so if we do too much work in one isolated area with this class + golfing we could be asking these areas to absorb too much stress in just one day. So this class would be better targeted on your off days. You can absolutely build up the capacity after a while to do it on the same day (especially at much lower intensities), but you want to gradually build up to that and adhere to progressive overload.

I can’t wait to hear your feedback on this class. Hope you all enjoy it!

Class 24: Golf Specific Mobility

This class is all about developing the perquisite joint mobility and neurological control to help develop a buttery backbend.

Equipment Needed: Yoga blocks, extra padding for your knee (if needed), and sticks for balance (but you can use a wall or other props).

Time Markers: 
0:30 CARs (warm up) 
10:00 Shoulder Flexion PAILs/RAILs + Lift Offs (Prone Base)
19:54 Wrist Extension PAILs/RAILs + Lift Offs (Quadruped Base)
30:30 Thoracic Extension PAILs/RAILs (Elevated Prone Base)
40:30 Hip Extension PAILs/RAILs (Lunge Base)
54:00 Finishing CARs

There’s many joints involved in the backbend and we’re going to focus on four major ones:

Shoulder Flexion
Thoracic Extension
Wrist Extension
Hip Extension 

If improving your backbend is a big goal for you it would be good to do this class 1-2x a week, with an even amount of days in-between for proper recovery.

For those who just want to prioritize all these joints and don’t even desire to have a backbend, it’s still absolutely okay to do this class.

For everything besides Hip Extension we'll be doing 3 rounds of PAILs/RAILs. As always, 3rd rounds are optional so listen to your body and go at your own pace. For Hip Extension we do 2 rounds as I wanted to keep this class under 60min, but if hip extension is a big limiting factor and you have time/capacity to do more - you can absolutely throw in a 3rd round of PAILs/RAILs on that as well if you’d like.

I hope you enjoy the sweet buttery gains!

Class 25: Backbend Mobility

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

In this class we’ll target Hip Flexion and Extension.

Equipment Needed: Yoga blocks and an elevated surface to place your leg on. Also sticks for balance if needed, but you could use other props for that.

In our hip flexion base I have Christa work in a bent knee position, but you could also work in more of a straight leg position depending on your goals. 

The bent leg position will help you improve your squats, lunges, box jumps and other bent leg movements. The straight leg position will help improve your hamstring ROM/capacity which would carry over to Romanian deadlifts, good mornings, sprinting, etc.

So you have freedman to train your hip flexion specific to your goals, though to be honest it’s always best to be strong everywhere. You could also alternate training in bent leg and straight leg each time you take the class so you can develop greater strength in both.

I hope your hips are feeling buttery after this one!

Class 29: Hip Flexion and Extension

This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is a shorter version of Class 9.

Equipment Needed: Yoga Blocks

Time Markers: 
0:10 CARs (warm up)
 9:35 Hip IR PAILs/RAILs + Lift Offs (90/90 Base)
 28:00 Hip ER PAILs/RAILs + Lift Offs (90/90 Base)
44:45 Finishing CARs

Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire hip capsule. A lot of times people will train Hip Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a hip IR/ER deficits you will want to program in this class consistently every single week.

For anyone who wants to prioritize hip IR/ER, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression. 

I hope you enjoy the hip butter!

Short Class 1: Hip IR & ER

This class is all about rotational capacity of the shoulders (Internal and External Rotation), and Retraction of the Scapula. This class is a shorter version of Class 10.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:15 CARs (warm up)
9:40 Shoulder IR/ER (Tall Kneeling Base)
 10:30 Shoulder IR PAILs/RAILs (Standing Base) 
17:35 Shoulder IR Lift Offs (Standing Base) 
19:55 Shoulder ER PAILs/RAILs (Prone Lying Base)
27:50 Shoulder ER Lift Offs (Prone Lying Base)
 30:45 Scapular Retraction PAILs/RAILs (Prone Lying Base) 
38:52 Scapular Retraction Lift Offs (Prone Lying Base)
 41:20 Finishing CARs

Rotation is the fundamental motion of our joints (excluding the spine). For the shoulders, there's nothing more important than Internal Rotation, though External rotation is a close second. When you have good rotational workspace you will have better global mobility for the entire shoulder capsule. A lot of times people will train Flexion and Extension and only gain a little progress, because they haven't addressed their rotational deficits first (IR/ER). If you have a shoulder IR/ER deficits you will want to program in this class consistently every single week.

For anyone who wants to prioritize shoulder IR/ER and scapular retraction, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression. 

I hope you enjoy the class!

Short Class 2: Shoulder IR/ER + Scapular Retraction

This class will be a great Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so minimal breaks, and a lot of work. This class is a shorter version of Class 11.

Equipment Needed: Yoga Blocks.

Tme Markers: 
0:15 CARs (warm up)
11:30 Shoulder Swimmers (Prone Lying Base) 
15:20 Straight Leg Hip CARs (Side Lying Base) 
19:35 Scapular CARs (Quadrupedal Base) 
21:05 Segmental Bridges (Supine Base) 
23:33 Scapular Retraction + Elbow Hinges (Standing Hip Hinge Base) 
25:05 Jefferson Curls (Standing Base) 
27:40 Shoulder CARs (Side Lying Base)
 31:20 Hip Lift Offs + Knee Hinge (Modified 90/90 Base) 
33:45 Hip Lift Offs + Rotation (Modified 90/90 Base) 
35:20 Spine CARs + Isometric Holds (Standing Base) 
37:20 Segmental Bridges Round 2 (Supine Base)
 39:00 Shoulder IR/ER (Tall Kneeling Base)

For anyone who wants a full body option, but the regular classes are too long - you can do this shorter version in replace of that. You won’t get as much work and time under tension, but it may be appropriate for people who lack the ability to schedule longer sessions. Or you can also program this shorter class in addition to the regular class in your weekly routine, which will give you more inputs on possible priority areas. Ideally priority areas are targeted 2x a week, and you can develop the capacity to train it 3x a week as well. Progressive overload should be done intelligently through weeks of training and gradual progression. 

Hope you enjoy it!

Short Class 3: Full Body - Hips/Shoulder/Scap/Spine

This class is all about the Knees. We'll target 3 joint positions for the knee: IR, ER, and Flexion.

No equipment needed.

Time Markers: 
0:13 CARs (warm up) 
3:00 Knee ER PAILs/RAILs + Lift Offs (Seated Base)
 19:00 Knee IR PAILs/RAILs + Lift Offs (Seated Base)
 34:13 Knee Flexion PAILs/RAILs + Lift Offs (Supine Lying Base) 
49:20 Finishing CARs

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 don't have to go full intensity right away, it's always best to go at your own pace and then build from there.

Do you even knee day, bro?!

Short Class 4: Knee IR/ER/Flexion

This class will focus on Shoulder Abduction and Adduction

Equipment Needed: Yoga Blocks

Time Markers: 
0:08 CARs (warm up)
2:30 Shoulder Adduction PAILs/RAILs + Lift Offs (Tripod Base)
18:38 Shoulder Abduction PAILs/RAILs + Lift Offs (Prone Laying Base)
35:32 Finishing CARs

Here we’ll explore two new bases, and incorporate our first ever shoulder abduction specific PAILs/RAILs. As more classes come out we have more options to target many different joint positions. If you're noticing you have limitations in your adduction and/or abduction, this class is perfect for you.

I hope you enjoy our new bases!

Short Class 20: Shoulder Abduction & Adduction

This class is for the T-Spine. We’ll be focusing on Thoracic Extension & Rotation

Equipment: Yoga Blocks, A wall to put your back against, and something to anchor our hand down (we’re using a kettebell in the video). Also a stick will be optional.

Time Markers: 
0:20 CARs (warm up)
6:05 Posterior Pelvic Tilts (Quadruped Base)
8:00 Thoracic Flexion/Extension at wall (Standing Base)
10:40 Thoracic Extension PAILs/RAILs + Lift Offs (Prone Base)
22:10 Side 1 Thoracic Rotation PAILs/RAILs (Supine Base with Bent Knees + Anchor)
31:52 Side 2 Thoracic Rotation PAILs/RAILs (Supine Base with Bent Knees + Anchor)
39:15 Finishing CARs

This is our first class featuring Spinal PAILs/RAILs, and our first Thoracic Spine specific class. The T-spine is often an area where STI’s live, aka Shitty Tissue Issues. 

In conventional exercise we’re usually told to maintain a straight spine the entire time and never deviate from that. We also go home and sit in a rounded position for long periods of time. Over time these areas in our spine start decreasing in movement quality, because we don’t spend enough to moving through different ranges of motion in our training and daily life. It’s important for the spine to be strong through all of its joint positions and ranges of motion, not just “neutral spine”.

The t-spine seems to be a common problem area for most people, and if you’re one of those people you’re going to love/hate this class. If you’re noticing you’re having a hard time initiating the movement in that t-spine area, it’s okay and that’s totally normal, especially in the beginning. This is an area most people are disconnected with, and lack neurological control. The more we prioritize classes like this for these areas, the better connection we will develop over time. Stay consistent and it will continue to develop and get better. Like always with priority areas, 1-2x a week is an ideal target to hit - I personally like to hit my priority areas 2x a week.

I hope you love/hate this class in the best way possible!

Short Class 26: Thoracic Spine Extension & Rotation

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)

This is an advanced shoulder class for IR, ER, and Flexion

Equipment Needed: Yoga Blocks. Weights are optional.

This class is great for anyone looking to advance their shoulder work, and this is our first class that targets 3 different PAILs/RAILs bases just for the shoulder. 

We’ll do 3 rounds of PAILs/RAILs, and at times we use weight for certain drills, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing less rounds of PAILs/RAILs, or limiting the intensity during the class, and opting out of using the weights when the time comes.

If this is a big priority area for you it would be great to target this class 1-2x a week.

I hope you enjoy the sweet buttery gains!

Short Class 36: Shoulder IR/ER/Flex (intermediate+)

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 is an advanced lower body circuit for the hips, knees, and ankles

Equipment Needed: Yoga Blocks and weights (ankle weight/kettlebell) are optional.

This will be an uptempo class that flows through different movements. These movements can be tough, and you can choose to make them even more advanced by adding weight in certain drills like I show in the class - this will place an even greater amount of stress on the specific lines of tissue we’re working on. If you choose to add weight, start off on the lighter side and then over time you can progressively overload and add more weight. Gradually building up is always key.

As always, listen to your body and go at your own pace, and never work in any range of motion that creates pain. 

This one is challenging and had me sweating.

I hope you enjoy 😈

Short Class 38: Advanced Lower Body Circuit

This is an advanced class for Scapular Protraction, Retraction, and Depression.

Equipment Needed: Yoga Blocks, a stick, and a stretching band. Weights are optional.

This class is great for anyone looking to advance their scapula work, and this is our first class that targets 3 different PAILs/RAILs bases just for the scapula. 

We’ll do 3 rounds of PAILs/RAILs and Christa uses weights for certain drills in the class, but always listen to your body and go at your own pace. While this is labeled an advanced class, you can also regress the session by doing one less round 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.

Hope you enjoy these sweet buttery scap gains!

Short Class 40: Scapula Pro/Ret/Dep (intermediate+)

This class is for everyone trying to level up their pull-up skills

Equipment Needed: Yoga blocks and a pull-up bar (ideally mounted and stable).

Our first PAILs/RAILs base will be for shoulder flexion, which is a perquisite range we need to develop for the pull-ups. 

After that we’ll go into a scapular retraction PAILs/RAILs base, which is another important one. 

Then we’ll finish up doing PAILs/RAILs underneath a pull-up, in essentially scapular elevation - which will help develop the strength at the bottom of the pull-up, which is the area most people struggle with. While in this base, it's very normal for fatigue to set in rather quickly. Id at any point you need to get out of base and shake your arms out, that’s completely okay - you can hop back into the base whenever you’re ready. We do 3 rounds of PAILs/RAILs here, but if you only have enough juice for 1 or 2, that’s okay.

As always, listen to your body and go at your own pace. 

I hope you enjoy this class!

Short Class 45: Pull-up Mobility

This class is all about the Spine.

Equipment Needed: Yoga Blocks and we’ll be using a wall from a couple drills.

In this class we'll go through different drills for the spine with a slightly more up tempo pace. Please go at your own pace though, if you need to pause the video and slow things down - you absolutely can. It’s always best to listen to your body and go at your own pace.

Segmentation of the spine is a big emphasis in the class, but we have a few rotational drills as well. Proper Spinal Segmentation is so important for the health and strength of our Spine. We want each vertebrae to move relative to one another, which will help the spine to diffuse forces evenly throughout the entire spine.

It's interesting that when we think of the core in the fitness industry, we mostly think of the abs and obliques. Often times when people struggle with back pain, they’re being told to strengthen their “core”. While that’s important, it’s also very important to improve the actual ability of the spine to move more efficiently.

I hope you’re feeling buttery after this class!