Class Focus: HIPS

This class is all about buttering up the Hips!

If you feel medial knee pain in IR there’s more info down below, and check out this thread I made in the forum under the “Additional Content” section: https://kinstretchwithbeard.vhx.tv/forums/additional-content/39851-hip-ir-medial-knee-pain-alternative-base

Equipment Needed: Yoga Blocks 

Time Markers:
1:00 CARs (warm up)
18:34 Hip IR PAILs/RAILs + Lift Offs (Bear Sit Base)
45:20 Hip Abduction PAILs/RAILs (Bear Sit Base)
54:30 Hip Lift Offs + Knee Extension (Bear Sit Base)
55:09 Hip Lift Offs w/ Hinge Kicks (Bear Sit Base)
1:00:00 Finishing CARs

Focus will be on Hip Internal Rotation, and Abduction (with some External Rotation). Utilizing the Bear Sit base.

Rotation is the fundamental motion of our joints (excluding the spine). For the hips, there's nothing more important than Internal Rotation. When you have good IR 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 deficit you will want to address that right away.
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**If you feel Medial Knee Pain in Hip IR**

On the Hip Internal Rotation base, if you feel any medial knee pain I want you to drive the heal (of the IR leg) backwards and change the angle from Knee to Ankle. In the video I cued the ankle and knee to be aligned, though if you get medial knee pain I want you to bring the ankle back so it angles behind the knee. For most people who experience medial knee pain, if they bring their heal back closer to their butt it will feel much better. It's also important to find a good height to sit on with the yoga blocks. Depending on your hip mobility restrictions, some people may need multiple blocks (2-3). Try to find a good height that feels comfortable, and always allow yourself a little wiggle room to explore what leg position feels best for you specially, and never stay in a range of motion that creates pain. I’ve made an extra video to give you extra cues and pointers so be sure to check out the “Additional Content” board in the forums for more information.

Hip Abduction is one of my favorite positions to PAILs/RAILs. While challenging, it really helps open up the hips. This combo with the hip IR will leave your hips tender and buttery at the same time. You'll most likely need one yoga block to sit on, and for those who have big hip limitations, they may need more.

When sitting in the Bear Sit position, try to maintain a tall spine as best as you can, but it doesn't have to be perfect. Finding a good height to sit on will make it easier to remain upright.

Reminder for all my beginners - Go at your own pace and only create as much tension as you feel comfortable. The goal is to slowly build up your capacity through weeks and months' worth of training.

After this class, 1-2 days of tenderness and soreness is completely normal. Though If you're super sore for 3-4+ days, you gave too much effort and need to back off a little bit the next time. On the flip side, if you barely feel anything the next 2 days you know you can push it a little bit more next time.

If you have any questions let me know in the Forum section.

I hope you enjoy the class!

Class 1: Hip IR, Hip Abduction

Another class for the Hips

Equipment Needed: Yoga Blocks. A stretching band (or a regular belt). Extra pad for your knee (if needed). Also possibly a stick for balance if you need it, but you could also use another prop or the wall.

Time Markers:
0:40 CARs (warm up)
17:00 Hip IR/ER Prep (Supine Base)
18:50 Anterior/Posterior Pelvic Tilt 
19:40 HIP External Rotation PAILs/RAILs + Passive Range Holds (90/90 Base) 
42:35 Hip Extension PAILs/RAILs (Half Kneeling Base)
58:15 Hip Flexion PAILs/RAILs + Passive Range Holds (Supine Base)
1:18:07 Finishing CARs 

We'll be addressing hip External Rotation, Flexion, and Extension. 

Addressing rotational limitations is incredibly important, and here we'll address External Rotation. Which is the second most important joint position for the hip (IR #1). More rotational mobility = more global mobility. Good ER will help facilitate overall hip mobility. Most people will need to sit on a yoga block in the ER base, especially to maintain good anterior pelvic tilt. Try to find an appropriate height for yourself. You'll want to feel the stretch on the front leg, across the glute.

Then we'll move on to Flexion and Extension as well, which 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.

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 slightly bend the knee until they go away. We should be feeling the stretch in the hamstring. From there we can get some good quality work in. If you don't have a stretching band or belt, you can also place your leg against a wall to achieve the same outcome. Also, 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.

Those hips are going to be a little tenderized (and buttery) after this one.

Enjoy!

Class 3: Hip ER, Flexion, & Extension

This class is all about rotational capacity of the hips. Targeting both Internal and External Rotation. This class is slightly more advanced than previous classes. 

Equipment Needed: Yoga Blocks, Tennis Balls (optional) 

Time Markers: 
1:05 CARs (warm up)
18:20 Hip Internal/External Rotation (Supine Base)
20:25 Anterior/Posterior Pelvic Tilt (Quadrupedal Base)
22:30 Hip External Rotation PAILs/RAILs + Lift Offs (90/90 Base)
44:27 Hip Internal Rotation PAILs/RAILs + Lift Offs (90/90 Base)
1:06:35 Hip External/Internal Rotation Lift + Hovers (90/90 Base)
1:11:15 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.

This is by far my favorite hip class available, and I would recommend doing this one at least 1x a week, and ideally 2x for extra buttery hip gains. Especially if you have deficits in rotation. I personally do this class 2x a week.

In this class we're doing 3 rounds of PAILs/RAILs per base now. Though if you feel capped out at 2, don't feel obligated to do 3. There's additional cues in the video regarding that. Always listen to your body. Theses movements are always self-effort based, so you can make any class easy or hard.

I hope you enjoy this extra buttery hip class! 😈

Class 9: Hip IR & ER (Intermediate+)

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

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

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 will be a short circuit where we move into some different bases and drills for the hips

Equipment needed: Yoga Blocks

Time Markers: 
0:07 CARs (warm up)
4:00 Hip Abduction PAILs/RAILs(Butterfly Base)
11:28 Hip Abduction Lift Offs (Butterfly Base)
14:55 Hip Abduction PAILs/RAILs (Middle Split Base)
23:30 Kinetic Stretching (90/90 Base)
28:07 Finishing CARs

We'll mostly focus on hip abduction, but we also throw in some 90/90 Kinetic Stretching that will target the rotational aspect of the hips as well.

If you're short on time and want to butter up the hips, this will be a great snack to throw in.

I hope you enjoy the class!

Short Class 8: Hip 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 class will focus on Hip Abduction and Adduction

Equipment Needed: Yoga Blocks

Time Markers:
0:18 CARs (warm-up)
4:45 Hip Abduction PAILs/RAILs (Bear Sit Base) 
12:37 Hip Abduction Lift Offs + Hovers (Bear Sit Base)
17:35 Hip Adduction PAILs/RAILs + Lift Offs (Elevated Side Lying Base) 
34:54 Finishing CARs

Here we’ll explore our standard bear sit base for hip abduction, and then incorporate a new base for adduction - which we’ve yet to address for a PAILs/RAILs base…until now. This base is very challenging and will leave you feeling all kinds of buttery and tender.

Enjoy!

Short Class 17: Hip Abduction and Adduction

This class is an advanced hip circuit. High tempo, advanced movements, and all the butter.

Equipment Needed: Yoga blocks. Tennis balls and ankle weights optional.

Time Markers: 
0:38 Hip CARs (Standing Hands on Wall)
3:00 Knee Hinges in Hip Flexion (Supine Base)
5:07 Kinetic Stretching (Middle Split Base)
8:45 Hip Flexion Lift Offs + Circles (Middle Split Base)
11:35 Knee Hinges + Abduction in Hip Flexion w/ Optional Ankle Weights (Supine Base)
15:55 Kinetic Stretching for Squat (Standing Base)
18:20 Lift Offs + Knee Hinge + Rotation (Modified 90/90 Base)
22:23 Hip CARs w/ Optional Tennis Ball (Quadrupedal Base)
24:35 Straight Leg Hip CARs w/ Optional Ankle Weights (Side Laying Base)
28:10 Hip Flexion End Range Holds (Standing Base At Wall)
32:00 Hip Internal Rotation w/ Yoga Block (Supine Base)

This class will be very challenging, and we flow through different movements quickly with less cues than normal. 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. Progressive overload is always key.

I hope you enjoy the butter!

Short Class 22: Hip Circuit

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)

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)

A Hip and Spine Circuit 🧈

No Equipment Needed: We can use certain equipment to advance movements (like blocks, stability balls, weights), but that’s always optional. You can also use blocks to regress certain movements if needed.

This will be an up-tempo class where we work multiple different movements, altering between hip and spine specific drills.

Some of the movements can be progressed by adding weight or props, but make sure you’ve developed the capacity first before doing that. Once you feel ready to start adding weight - start off on the lighter side and slowly build up over time.

As always, listen to your body and go at your own pace. If you’re feeling rushed and need to slow down, that’s okay. You can always pause the video and take your time. 

I hope you feel extra buttery after this one!

Short Class 43: Hip & Spine Circuit

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

A skill based class that works towards a better forward fold

No Equipment Needed: If you have limited mobility you may need a stretching band.

This class is all about developing a buttery forward fold, and we’ll be training the position specifically in our PAILs/RAILs base. You can expect all kinds of tenderness, and possible visits to cramp city…so beware.

If you have any pulling or uncomfortable sensations behind your knee in our PAILs/RAILs base, make sure to slightly bend your knees so that starts to dissipate. We want to feel the stretch predominantly in our hamstrings.

If you’re having issues with cramping, make sure to lower the intensity/difficulty and only create as much force as you can without going into full cramp mode.

We will work 3 rounds of PAILs/RAILs in our 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 the forward fold is a big priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be ideal. 

Hope you enjoy!

Short Class 51: Forward Fold Mobility

This class will help you develop greater end-range control of your hips

Equipment Needed: Yoga blocks. Tennis ball is optional.

We’ll work a series of different end-range control drills for every joint position of the hip (Flex/Ext/IR/ER/Abd/Add). Movements such as lift offs, passive range holds, hinges, and CARs. 

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. The movements we’ll emphasize in this class will be to develop greater active control at end-range. So we’re teaching the nervous system how to produce and control maximum force at end range.

Creating control is just as important as expanded range, and for some people the control element is even more important. For example, people who are hypermobile, or those who have far more passive range of motion than active. Regardless, having control over your ranges of motion is critical for sweet buttery movement potential.

This class is tough, and I hope you enjoy it!

Short Class 53: Hip End-Range Control

Equipment Needed: Yoga blocks. Tennis ball optional.

This will be an up-tempo class where we work multiple different movements, altering between hamstring and low back specific drills.

Low back and hamstrings are typically areas of tightness and weakness for people. So I wanted to offer a quick circuit to help butter up that area.

As always, listen to your body and go at your own pace. If you’re feeling rushed and need to slow down, that’s okay. You can always pause the video and take your time. 

I hope you feel extra buttery after this one!

Short Class 59: Low back & Hamstring Circuit

A Warm up class to prep you for Squats

No Equipment Needed.

In this class we will warm up your joints through several different movements targeting areas that are specific to squats. This is a great routine to do prior to your squat days or really any lower body activities.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh for the lower body.

I hope you enjoy the class!

Short Class 64: Squat warm up

This class will showcase a few different variations of Hip CARs

Equipment Needed: Yoga block, tennis ball, kettlebell, sticks - all optional.

There’s many bases and different ways to do your CARs, and in this class we'll offer you some variety specific to the hip.

Here’s the bases we utilize:
1. Standing Hip CAR
2. Quadruped Hip CAR
3. Side-lying straight leg Hip CAR
4. Side-lying Hip CAR (high irradiation + tennis ball)
5. Supine Hip CAR  (Partial rep)

We’re not working any PAILs/RAILs in this class - which is often used to expand range of motion. With CARs we express our full ranges of motion and we can develop greater body control.

The tempo and irradiation will play a big role in how great of a training stimulus you want to achieve with your CARs. In our 4th base, we ramp up the irradiation to 60-80% and we slow down the tempo even more than usual - this creates a strong training stimulus. This will really help develop end-range control.

You always have freedom to go at your own pace and intensity. Always listen to your body, and never work in any range of motion that creates pain.

I hope you enjoy this class!

Short Class 68: Hip CAR Variations

Self-assessment Class for the Hips

No Equipment Needed

Our first ever self-assessment class.

This is not necessarily a follow along class or a workout, but I wanted to offer a video that shows you how to assess yourself. This is incredibly beneficial to help find your areas of limitation, which will allow you to better pick classes specific to your needs. This is also a cool way to see how you progress over the months of training. You can record yourself doing this self-assessment and then take screenshots of each position we assess, and then reassess after a few months of consistent training. 

Like I mention in the class, there is no global standard of mobility. The ranges of motion that you’ll need will be dependent on YOU - your goals, lifestyle, sports/hobbies, daily life activities, etc. 

Be mindful of all the movements that you do in your daily life and that are important to you, and then assess if your joints, in isolation without compensation, have the perquisite range of motion (plus a little buffer) to express that movement.

As always, when it comes to the hips, rotation is king and it’s the fundamental motion of the joint. There's nothing more important than Internal Rotation, with External Rotation being second. When you have good rotational workspace you’ll have better global mobility for the entire hip capsule. If you have big limitations in hip IR/ER, you’ll get a lot of bang for your buck prioritizing IR/ER classes.

I hope this class brings you value! If you have any questions let me know 👊🏽

Short Class 71: Hip Self-Assessment

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 will be for Hip Abduction utilizing the Butterfly base

Equipment Needed: Yoga blocks

The butterfly base is a common stretch, but we’ll turn a common stretch into a powerful mobility exercise through PAILs/RAILs and lift offs. Abduction is one of my favorite bases to PAILs/RAILs because your hips feel so open and free afterwards. 

We will work 3 rounds of PAILs/RAILs in our butterfly 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 you ever want to progressively overload the butterfly stretch (once you’ve developed the capacity to do so) - you can add weights on top of your legs during the passive stretch portion, then once you’re ready for PAILs/RAILs you can take the weights off. You can build up to leaving the weights on for PAILs/RAILs, but it’s always smart to slowly build up through each phase. First unweighted, then weighted during the passive stretch, then weighted all the way through. This progression is something that develops over a long period of time though, so make sure to slowly build up if that’s a goal of yours.

Hope you enjoy!

Short Class 77: Hip Abduction (Butterfly Base)

This will be a short 15min circuit - a hip snack if you will.

No Equipment Needed

If you're short on time and want to butter up the hips, this will be a great snack to squeeze in when you want.

Here’s the menu for the class:

1. Hip CARs - Both bent leg and straight leg in sidelying base
2. Capsular CARs in modified 90/90
3. Hip Flexion lift + knee hinge in supine
4. Hip lift rotations in middle split
5. Hip extension lifts in quadruped 
6. Hip flexion lift offs in L-Sit
7. Jefferson curls

We go at an uptempo pace, but if you need to slow it down you absolutely can. Feel free to pause the video and go at your own pace if you need to.

I hope you enjoy the class!

Short Class 83: Hip Circuit (15min)

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)

20min hip circuit for all levels

No equipment needed

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.

You can do this class as a standalone option on those days you’re short on time and want a quick buttering or you can treat this class like a warm up for the hips before more strenuous activities. 

I hope you enjoy this quick mobility ‘snack’

Short Class 93: Hip Circuit (20min)

This is a single joint focus class for Hip Flexion

Equipment Needed: Yoga blocks, a box to place your leg up on, and something for balance (we use sticks).

Having good hip flexion is important for many different goals, such as: squats, lunges, deadlifts, leg presses, jumping, running, hiking, etc. For the most part, everyone wants deeper squats and having good hip flexion is key for that.

We’ll work 3 rounds of PAILs/RAILs in our Flexion 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. 

I hope your hips feel buttery after this one!

Short Class 96: Hip Flexion

This is a warm up class specifically for the Hips

Equipment needed: None required, but a yoga block and tennis ball is optional.

In this class we will warm up your hips through several different movements. This will be a circuit style class and we will be going at a slightly faster tempo. If you need to slow down, please feel free to pause the video and go at your own pace!

This is a great way to warm up your hips before other strenuous activities like weight lifting or aerobic training.

You can also treat this class as a standalone option for those days you're limited on time and want to get a quick butter sesh on the hips.

Hope you’re feeling buttery after this!

Short Class 102: Hip Warm Up

This is a spicy hip and shoulder circuit!

Equipment Needed: A yoga block and we’ll be using a wall for one movement. 3 optional props: ankle weight, light dumbbell, and tennis ball.

This will be an up-tempo class where we work multiple different movements, altering between hip and shoulder specific exercises.

Some of the movements can be progressed by adding weight, but only if you feel like you've developed the capacity to handle some external weight. Once you do start adding weight - start off on the lighter side and slowly build up over time - adhering to progressive overload. 

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

This is a tough class, so you might be feeling a little tender and hopefully buttery as well!

Short Class 111: Hip and Shoulder Circuit

A Hip and Low Back Circuit

No Equipment Needed.

This will be an up-tempo class where we work multiple different movements, altering between hip and lumbar spine exercises.

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

You can do this class as a standalone option on those days you’re short on time and want a quick buttering, or you can treat this class like a warm up for the hips and lumbar spine before other activities. 

I hope you feel buttery after this one!

Short Class 119: Hip and Low Back Circuit

Hip IR variations!

This is an educational class that will breakdown some different Hip IR PAILs/RAILs bases. In most Kinstretch classes, we utilize either bearsit or a form of 90/90, but we can train IR in a variety of different bases. In this video I break down some modifications for bearsit and 90/90, and I also offer a few new bases that you can try instead of bearsit and 90/90.

Everyone has different limitations, so a base that feels good for one person might not feel great for someone else. I hope this video helps offer you some variety so you can find a base that feels good for you.

 And remember - always give yourself some freedom to play around with each base to find a position that works best for your body specifically. You can play around with slightly different angles and positions to find what works for you. Every base has a general starting point, but it’s not meant to be strict or done just one exact way, play around with the bases and see what works best for you!

I hope this educational video was helpful!

Short Class 120: Hip IR Variations (educational)

Hip ER variations!

This is an educational class that will breakdown some different Hip ER PAILs/RAILs bases. In most Kinstretch classes, we utilize a form of 90/90 to train ER out of, but we can train ER in a variety of different bases. In this video I break down some modifications for 90/90, and I also offer a few new bases that you can try instead of 90/90.

Everyone has different limitations, so a base that feels good for one person might not feel great for someone else. I hope this video helps offer you some variety so you can find a base that feels good for you.

 And remember - always give yourself some freedom to play around with each base to find a position that works best for your body specifically. You can play around with slightly different angles and positions to find what works for you. Every base has a general starting point, but it’s not meant to be strict or done just one exact way, play around with the bases and see what works best for you!

I hope this educational video was helpful!

Short Class 121: Hip ER Variations (educational)

For those who want to fine tune their Hip CARs

Equipment needed: 1-2 Yoga Blocks and a wall

For anyone who struggles with compensations during Hip CARs, this will be a good class to refine your technique. While compensations aren’t necessarily a bad thing, minimizing them during Kinstretch movements will allow you to get high quality work on the specific area you’re training, while also developing greater body control and awareness. 

It’s totally okay to struggle at first or have compensations, but through classes like this and more practice it will get better over time.

I hope this was helpful!

Short Class 126: Hip CAR Refinement

This is a single joint focus class for Hip Adduction

No Equipment Needed

We’ll be working 3 rounds of PAILs/RAILs in our adduction base, but always listen to your body and go at your own pace. If 3 rounds feels like too much or if this is an area that's been problematic for you, just stick to just 2 rounds at first and slowly up to the third round over time - or do the 3rd round at much lower intensities. 

If this is an area of past injury or weakness - make sure to keep your intensity levels low, especially during PAILs/RAILs. It’s important to gradually build up the intensity and volume over time, as the tissue in this area could be weak and may not be able to withstand high levels of force quite yet. Start off light, listen to your body, and gradually build up over time.

If you go into a full cramp during your RAILs contraction, make sure when you’re initiating from PAILs to RAILs to do so at much lower intensity. This will help decrease the chance of a cramp. You can also work in a slightly smaller range of motion (so you’re not at full end-range), this will allow help decrease the chances of cramp.

I hope your hips feel buttery after this one!

Short Class 127: Hip Adduction

This class will feature Advanced Hip CAR variations

 Equipment Needed: Ankle Weights, Tennis Ball, and Yoga block are all optional, but the Weights and Ball are great tools to help make movements more advanced. 

Here’s a link to some ankle weights on amazon: 
https://tinyurl.com/ankle-weight 

For a class like this, I recommend doing at least 3 months of Kinstretch beforehand. 

This is essentially a circuit class where we’ll be going through several advanced Hip movements one by one. If you need to, feel free to pause the video at times and go at your own pace. This can be a very challenging class so it’s totally okay to take some more time in-between movements if needed. 

In Kinstretch we can advance certain movements through different variables:

1. Internal Tension. Increasing your internal tension will help you create a deeper force of contraction on the working areas to provide a greater training stimulus.

2. Tempo. By working even more slow and controlled we can accumulate more time under tension.

3. Adding weight. Now when we add weight with mobility movements, we always want to start off light and then slowly build up over time.

I hope you enjoy the class!