Class Focus: FULL BODY

Here you can follow along and do your CARs routine like a class.

Do your CARs with good intent and focus. Try not to compensate as best as you can, but it's totally normal to have compensations at first - this will get better over time. 

Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I personally do CARs every single day. On the days you don’t do an actual Kinstretch class, I recommend doing this full body CARs routine if you have the time available (about 25min). Obviously it’s not mandatory, but it’s a great joint maintenance routine and if done consistently it will really payoff. The majority of the Kinstretch classes start with CARs, so you don’t necessarily have to do them on the same day you do the classes, unless of course you want to.

I have several CARs routines. Including a ‘Morning CARs Routine’ which is a low intensity version that can be done shortly after waking up if desired. I personally like the CARs routine from Intro Video 5, but if you ever need a low intensity version you can do the Morning CARs variation. You can find all my CARs routines here: https://kinstretchwithbeard.vhx.tv/cars-routines

Consistent CARs = happy joints
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🚨
For those who struggle initiating their Knee CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-97-knee-car-modified

For those who struggle with their Toe CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-95-toe-cars-modified

Intro Video 5: CARs Follow Along Routine

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 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 very challenging both mentally and physically.

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers:
0:40 CARs (warm up)
24:24 Unilateral Shoulder Swimmers (Prone Lying Base)
29:35 Straight Leg Hip CARs (Side Lying Base)
35:45 Advanced Spinal Segmentation (Quadrupedal Base)
39:49 Thoracic Spine CARs (Wide Standing Base)
42:50 Jefferson Curls (Standing Base)
45:05 Scapular CARs (Plank or Hovering Knee Quadrupedal Base)
48:47 Hip Isometric Movement Path (Bear Sit Base)
53:45 Hip Lift Off + Knee Hinge (Bear Sit Base)
56:40 Hip Hovers (Middle Split Base) 
59:40 Bilateral Shoulder Swimmers (Prone Lying Base)
1:02:42 Thoracic Spine CARs + Holds (Wide Standing Base)
1:05:10 Scapular Retraction + Elbow Extension (Deep Squat Base)
1:08:18 Jefferson Curls Round 2 (Standing Base)
1:10:40 Spinal Segmentation (Quadrupedal Position)

After our standard CARs, we'll start off with some advanced CARs for each of these joints. Then we'll go into a buttery hip series. Then we'll finish up with some more Shoulders, Scapula, and Spine.

This class is more about strengthening your current ranges of motion and developing greater neurological control over your body. There are no PAILs/RAILs in here, so we're not expanding a bunch of range of motion in this class, though we're strengthening our current ranges of motion at a high level.

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/effort and fighting for your outer ranges of motion (without compensation). Also always remain in pain-free ranges of motion.

Stefanie said the was the hardest class she's done so far. I hope you all love it 🙌🏼

Class 11: Full Body. Shoulder/Scap/Spine/Hips  (Intermediate+)

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 +)

Here you can follow along and do your CARs routine like a class. This CARs routine will feature different bases than the original one. This routine will also be slightly more advanced.

Equipment Needed: Tennis Balls (optional) 

Time Markers: 
0:20 Neck CARs (Collapsed Quadrupedal Base)
2:00 Spine CARs (Standing Base)
3:53 Shoulder CARs (Side Lying Base)
8:08 Scapular CARs (Quadrupedal Base)
9:45 Elbow CARs (Standing Base)
11:20 Wrist CARs (Standing Base)
12:40 Spinal Segmentation (Quadrupedal Base)
16:30 Hip CARs (Quadrupedal Base)
20:50 Knee CARs (Supine Lying Base)
23:55 Ankle CARs (Supine Lying Base)
25:45 Toe CARs (Standing Base)

Do your CARs with good intent and focus. These movements are slow and controlled, while maintaining tension. Try to express your greatest pain-free ranges of motion. Work those outer ranges, but remain aware of possible compensations. Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion. Work in pain-free ranges only.
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I’ve been telling students to do their follow along CARs routine on days they’re not taking classes. If you’re looking to increase your training volume and get even more butter, you can do your CARs routine every single day, even on days you do classes. When doing that I’d recommend doing it as a 2nd session 3-6 hours after taking a class, but you can do it whenever it most appropriate for your schedule.

So a few options on picking between the two CARs routines
-Alternate everyday back and forth between the new and old video. This is my top recommendation. 
-Do the new one everyday and come back to the old one in a few weeks or next month 

For my students who want even more training volume/butter. On days you don’t do classes, you can do both CARs routines. You can split them up in two sessions at different times, or you can do them back to back as a full 50-60min session. CARs are very hard to overdo as we’re not loading the body, so you can do a lot of CARs and it will actually help with recovery and overall performance
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#CARsEveryDamnDay

CARs Follow Along Routine Part 2 (Intermediate+)

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 will be more of a Full Body option. We'll target Shoulders, Scapula, Hips, and the Spine. We're also doing this in a circuit style, so get those minds right!

Equipment Needed: Yoga Blocks, Resistance Band is optional 

Time Markers: 
0:12 CARs (warm up)
10:47 Hip Kinetic Stretching (90/90 Base)
16:07 Scapula Push Up (Elevated Prone Lying Base)
18:23 Vampires Ups (Seated to Supine Base)
21:35 Shoulder Swimmers (Deep Squat Base)
23:07 Hip Kinetic Stretching Around 2 (90/90 Base)
25:03 Scapula Push Up Round 2 (Elevated Prone Lying Base)
26:22 Vampires (Seated to Supine Base)
28:08 Shoulder Swimmers Round 2 (Deep Squat Base)

We'll start off with some CARs, and then do a 4 exercise circuit.
1. 90/90 Kinetic Stretch
2. Scapular Pushups
3. Spinal Segmentation Rolls Ups
4. Deep Squat Shoulder Quarter CARs

If you're short on time and want a nice full body option, here it is. I hope you enjoy the class!

Short Class 13: Full Body Circuit - Hips/Shoulder/Scap/Spine

This class is a quick (15min) Full Body circuit. We'll target Shoulders, Scapula, Hips, and Spine. 

No equipment needed.

Time Markers: 
0:08 CARs (warm up)
8:13 Shoulder Swimmers (Prone Lying Base)
9:58 Spinal Segmentation (Standing Hip Hinge Base)
11:30 Scapular CARs (Push Up Base)
12:50 Hip Lift Offs + Knee Hinge (Bear Sit Base)
14:10 Hip Lift Offs + Hovers (Bear Sit Base)

This will be uptempo and we go through these movements much quicker and with less cues than regular classes, but if you've been in my program for at least a month you should be plenty familiar with these movements.

I know the holiday season can be busy and it becomes difficult to schedule time for your training. I created this short full body buttering so you can sneak it in anytime throughout the day. It’s short, but still intense and effective.

When you don’t have much time to do longer classes, throw on this little snack and treatyoself with some butter. You can do this anytime, anywhere, no equipment needed.

I hope you enjoy the class!

Short Class 16: Full Body Circuit - Hips/Shoulder/Scap/Spine

A class designed to butter you up from a seated position

Equipment Needed: Just your chair.

Time Markers: 
0:20 Neck CARs 
1:45 Thoracic Spine CARs
3:00 Shoulder CARs
4:25 Scapular CARs
5:35 Elbow CARs
6:12 Wrist CARs
6:45 Spinal Segmentation 
8:35 Straight Leg Hip Circles
10:05 Hip Capsular CARs
11:30 Knee CARs
12:22 Ankle CARs
13:00 Spinal Rotations
14:20 Pelvic Tilts
15:55 Hip Flexion/Knee Extension Kicks
17:50 Scapular Protraction/Retraction
18:55 Neck Flexion/Extension
19:50 Shoulder Capsular CARs

Whether you're at your desk for work, on a zoom call, or just on the couch, injecting some movement will be very important. Staying seated for long periods of time does our bodies no favors and we end up stiff, tight, and achey. So if you're forced to spend a lot of time in a seated position, at least you can throw on this quick class and butter yourself up - because motion is lotion for our joints. This class is also appropriate for those who might struggle to get down on the floor.

The class is rather low intensity so it can be done throughout the day multiple times if desired.

I hope you enjoy it!

Short Class 30: Seated Mobility

This is a Full Body Warm Up Class

No Equipment Needed.

Time Markers:
0:16 Neck CARs (Standing Base) 
1:15 Thoracic CARs (Standing Base)
2:10 Shoulder CARs (Standing Base)
3:15 Scapular CARs (Standing Base)
4:00 Hip CARs (Standing Base)
6:15 Jefferson Curl + Deep Squat (Standing Base)
8:20 Thoracic Flexion + Rotation (Quadruped Base)
10:05 Scapular CARs (Quadruped Base)
11:00 Low Back Rotations (Supine Base)
12:30 Shoulder Swimmers (Deep Squat Base)
13:40 Wrist + Elbow Rotations (Standing Base)
14:30 Inch Crawlers (Plank Base)

In this class we’ll warm up your joints through several different movements in an up-tempo circuit style format. The goal is to prep your body for more strenuous activities. This class can be done before your weight lifting workouts, aerobic sessions, sport, or anything else. This class can also be done as a standalone option on those days you’ll looking for a quick full body buttering.

I hope you enjoy this quick lil butter sesh!

Short Class 34: Full Body Warm Up

Full Body Circuit

Equipment Needed: Yoga Blocks, and a wall (for 1 drill)

We’ll start with full body CARs, then turn our focus on the Shoulders/Scap/Hips/Spine. 

This an up-tempo class. If I’m moving too fast in the class, always give yourself the freedom to pause the video and go at your own pace - there is nothing wrong with that.

If you're short on time and want a nice full body option, I got you here. I hope you feel the butter!

Short Class: 48 Full Body Circuit - Hips/Shoulder/Scap/Spine

Full Body CARs Routine (Standing)

No equipment needed - you just need to something for balance. You can place your hand against a wall or use a prop like a chair/stick.

In this CARs routine we will do everything from a standing position. This is a nice option for anyone who can’t get on the floor - whether that’s a physical or environmental limitation.

As always, try to do your CARs with good intent and focus. These movements are slow and controlled, while maintaining tension. Try to express your greatest pain-free ranges of motion. Work those outer ranges, but remain aware of possible compensations. 

Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion. Work in pain-free ranges only. 

You can also regress CARs by not pushing your outer ranges of motion as much and lowering the intensity if you need to.

I hope you enjoy this standing variation!

Short Class 87: Full Body CARs (Standing)

A mobility class for when you’re seated in a plane or as a passenger in the car. Or for anyone who just needs a simple mobility routine from a seated position!

Equipment Needed: Just your chair seat.

This class was designed for those who are on a plane or in the car seat (as a passenger). We do several different mobility exercises to help butter you up while having to be seated for a period of time, because there is nothing worse than getting off a flight or out of a car after a long drive and feeling stiff & tight. 

So if you're forced to spend a lot of time in a seated position, at least you can throw on this quick class and butter yourself up - because motion is lotion for our body. This class is also appropriate for those who might struggle to get down on the floor, want to do mobility at their desk, or just want a low intensity seated class.

Since the class is rather low intensity it can be done multiple times if desired. 

I hope you enjoy it!

Short Class 91: Seated Mobility (Airplane/Car appropriate)

This a low intensity full body cooldown class

No equipment needed.

Our first ever cooldown class! You can do this class after other forms of training or as a stand alone option when you want a lower intensity full body ’snack’ session. Now obviously, you can also increase the intensity of this class if desired by creating more internal tension and really pushing for those end-ranges of motion.

If the pace of the class feels too fast, feel free to pause the video and go at your own pace! 

I hope you enjoy this cooldown variation!

Short Class 112: Full Body Cooldown

This is your morning CARs routine (Low Intensity)
 
No equipment needed.

Time Markers: 
0:10 Neck CARs (Standing Base)
1:30 Spine CARs (Standing Base)
2:33 Shoulder CARs (Standing Base)
4:00 Scapular CARs (Standing Base)
4:50 Elbow CARs (Standing Base)
5:23 Wrist CARs (Standing Base)
6:20 Spinal Segmentation (Quadrupedal Base)
8:00 Hip CARs (Side Lying Base)
10:25 Knee CARs (Seated Base)
11:45 Ankle CARs (Seated Base)
13:03 Toe CARs (Seated Base)

This is your same CARs routine, but done at lower intensity, quicker tempo, and with more repetitions. This is also 10min shorter than our normal routine.

This routine is great to do first thing in the morning after waking up. Roll out of bed, and get a quick low intensity buttering to start the day right. 

I would highly recommend starting every morning with this routine. I would still recommend doing our normal CARs routine sometime during the day as well. Our normal routine is a great training stimulus, whereas the Morning CARs is just a great way to wake the body up and circulate some blood. So both Morning and Original CARs routines can be done in the same day, and in combination make for a great recipe of buttering up our joints on a consistent basis. 

Other uses for this class:
- If you’ve been doing a ton of sitting and feeling “tight”, and you don’t have time or energy for our normal routine - do a quick 15min low intensity buttering to combat that “tightness” from sitting.
- You can also use this class if you’re under the weather. Maybe you caught a cold or are dealing with something - you can do this routine as joint maintenance and to circulate blood flow without stressing your nervous system out at all.
- You can also do this after a very intense workout. Maybe you did a long aerobic bout, or a super challenging weight lifting session, and your nervous system is feeling too taxed for a normal routine - throw in this quick low intensity routine and help with recovery.

Start those days right with some CARs first thing in the morning, and go have yourself an amazing day!

Morning CARs Routine (Low Intensity)

Here is a mobility routine you can do at your desk!

No equipment needed, just your chair.

For all those who have to work long hours at the desk, you can utilize this 13min routine to help butter up throughout the day. Maybe you don’t have time for a full mobility session, so you can utilize this routine while taking a mini-break from your work flow. This will help you inject some movement so you can combat all the stiffness and tightness that occurs during prolonged sitting.

Since this routine is relatively low intensity, you can do it multiple times throughout the day if desired! Also, if you don’t have a full 13min break to do the entire routine, you can choose pick and choose a few drills to do whenever you have time while you’re working or taking a short break.

I hope you enjoy this routine!

Short Class 128: Mobility at your desk

This is a very low intensity and gentle mobility class.

No equipment needed.

This is a good class for anyone who needs a lightened restorative type session, or for those who have bigger movement limitations and need to start off their mobility journey with something more simple and basic. We do all of the movements standing up, so this can be a good routine for those who struggle to get down on the floor as well.

Obviously with a class of this nature we’re not necessarily expanding range of motion and strengthening ranges of motion. We’re more-so just moving through the ranges of motion we already have and circulating blood (which is still important). There is always a time and place for gentle type training and this class was created to provide that option for those times where we just need something lighter.

I hope you felt good after this class!

Short Class 136: Gentle Mobility

This is a 20min Full Body circuit. We'll target your full body from your neck down to your ankles.

No equipment needed.

I know people have busy schedules and sometimes they just need a quick full body butter session, so this is a great class to target in those times!

I hope you enjoy the class!