Class Focus: SPINE & NECK

This class is all about the Spine, and we'll throw in some Pelvic movements as well. 

Equipment Needed: Yoga Blocks. If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers:
0:40 CARs (warm up)
18:55 Jefferson Curls 
24:25 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
25:52 Segmental Bridges
31:45 Thoracic Spine CARs 
33:45 Spinal Segmentation Variation (Quadrupedal Base On Yoga Blocks)
37:35 Segmental Bridges Round 2
42:00 Thoracic Flexion/Extension (Standing Base Against Wall)
44:28 Thoracic Rotation (Standing Base Against Wall)
47:30 Thoracic Rotation + Side Bend (Standing Base Against Wall)
51:10 Segmental Bridges Round 3
53:30 Spinal Segmentation (Narrow Knee Quadrupedal Base)
55:35 Spinal Segmentation (Quadrupedal Base With Yoga Block)
1:01:30 Eccentric Spinal Segmentation (Seated to Supine Base)

It's important to note, the fundamental motion of our spine (unlike other joints) is Flexion and Extension. So this will be a huge emphasis in the class. Though I do have some rotational movements in here as well.

Proper Spinal Segmentation is 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. When we lack segmentation, the forces will be distributed unevenly, because certain segments of the spine aren’t contributing to the movement. This can lead to injury or dysfunction.

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.

A reminder - Please go at your own pace. 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.

I hope you enjoy this class! Time to start a Spinal Twerk Team

Class 6: Spine

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 all about the Spine, and we'll throw in some Pelvic movements as well. 

No equipment needed, but If you have a stability ball or resistance/stretching band they could come in handy, but not necessary.

Time Markers: 
0:10 CARs (warm up)
5:20 Advances Neck CARs (“Up-Beard” Base)
6:50 Spine CARs (Wide Stance Standing Base)
8:40 Spinal Segmentation (Standing Hip Hinge Base)
11:13 Anterior/Posterior Pelvic Tilt (Quadrupedal Base)
13:45 Segmental Bridges (Supine Base) 
17:25 Spine CARs + Isometric Hold (Wide Stance Standing Base)
20:08 Jefferson Curls (Standing Base)
22:40 Anterior/Posterior Pelvic Tilt (Frog Base)
24:50 Spinal Segmentation (Frog Base) 
26:48 Vampires (Seated to Supine Base)

In this class we'll go through different drills for the spine and pelvis in a circuit style.

It's important to note, the fundamental motion of our spine (unlike other joints) is Flexion and Extension. So this will be a huge emphasis in the class. Though I do have some rotational movements in here as well.

Proper Spinal Segmentation is critical for the health and strength of our Spine. When we lack segmentation, the forces being placed into the spine will be distributed to to the sections above and bellow the segments that lack proper motion. This can lead to injury or dysfunction. 

It will also be important to improve pelvic control and dissociation. Often times when we try to create movements at the hip, the pelvis and low back will get clunked together to help compensation for the movement. In this class we'll emphasize dissociation of the pelvis, and increasing neurological control in that area.

I hope you like this short spine circuit!

Short Class 7: Spine Circuit

Spine Circuit Snack! Only 15min but packs some buttery punch

Equipment Needed: Yoga Blocks

Time Markers: 
0:10 CARs (warm-up)
2:45 Thoracic Rotation at Wall (Standing Base) 
5:25 Cervical Flexion/Extension (Supine Base) 
7:40 Thoracic Rotation (Quadrupedal Base)
11:42 Anterior/Posterior Pelvic Tilt (Standing Hip Hinge Base) 
13:40 Spinal Segmentation (“Up-Beard” Base)

In this class we'll warm up with Neck and Thoracic CARs, and then prioritize 5 movements:
1. Thoracic Flexion + Rotation (Against the Wall)
2. Cervical Segmentation (supine)
3. Thoracic Flexion + Rotation (Quadruped)
4. Anterior - Posterior Pelvic Tilt (Standing Hinge)
5. Spinal Segmentation (Up-Beard base)

A lot of people hammer away at thoracic extension drills, but you'll get more bang for your buck with thoracic flexion and rotation. Increasing mobility in Flex/Rot will help increase your mobility in thoracic extension as well. So in this class we make Flex/Rot a priority with two of the movements.

We address Cervical Segmentation as well, which is an area many people struggle with. We have a lot of neck pain in our society, and the lines of tissue and muscles in this area have become weak due to our lifestyle. So addressing the neck with specific training will be important for neck health.

Anterior/Posterior Pelvic drill is another important one. Many people struggle to dissociate their pelvis form the hips and low back. Learning how to dissociate away from the hips and lumbar spine, and also developing better neurological control will really improve the overall health of not only the pelvis, but surrounding areas as well.

Lastly we'll do our spinal segmentation drill in a new base to switch it up and allow for more variability. If this base is not comfortable for you, you can always do it in our traditional quadruped, or standing hip hinge position.

I hope you enjoyed the class!

Short Class 19: Spine Circuit

This class will be for the Neck and the Pelvis

Equipment Needed: Yoga Blocks

Time Markers: 
0:13 CARs (warm up)
1:30 Anterior/Posterior Pelvic Tilts (Quadrupedal Base)
3:15 Neck CARs (Elevated Prone Base)
4:50 Anterior/Posterior Pelvic Tilts (Bridge Base)
6:30 Neck CARs (Elevated Supine Base)
8:20 Anterior/Posterior Pelvic Tilts (Kneeling Base)
10:25 Neck Flexion/Extension (Elevated Supine Base)
12:05 Lateral Pelvic Rotations (Quadrupedal Base)
13:50 Neck Flexion/Extension Round 2 (Elevated Supine Base)
15:10 Anterior/Posterior Pelvic Tilts (Standing Hip Hinge Base)
16:45 Neck CARs (Standing Hip Hinge Base)
18:20 Lateral Pelvic Rotations Round 2 (Quadrupedal Base)

This is our first neck and pelvis specific class.The Cervical Spine is an area many people struggle with. They lack overall strength and neurological control in this area, and many have developed the dreaded STI here - a Shitty Tissue Issue. If you have neck problems it's important to strengthen the neck. This is an area that's undertrained in most programs.

Another area that's undertrained is the pelvis. It's important to teach your body how to dissociate your pelvis from your lumbar spine and your hips - so we'll work on a lot of drills that will develop neurological control to this area and teach you how to dissociate. Some people will struggle with these movements in the beginning, but with more repetition and practice you will get better and better. It might be frustrating in the beginning due to a lack of body control, but stay with it.

I hope you enjoy the class!

Short Class 23: Neck and Pelvis Circuit

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 class with feature PAILs/RAILs for Neck Flexion, Rotation, and Extension.

No Equipment Needed.

Time Markers: 
0:25 Neck CARS
2:30 Extension/Flexion Segmentation
4:10 Neck Flexion PAILs/RAILs
10:15 Neck Rotation PAILs/RAILs
21:40 Neck Extension PAILs/RAILs
27:50 Finishing CARs

This is our first class that features multiple PAILs/RAILs bases for the neck only.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength training. So this class will feature some isometric loading to help take the next step in improving tissue capacity in this area.

Important Reminder - because this area is not often trained, the tissues here might not be too strong yet, so we want to monitor our tension and intensity through our PAILs/RAILs, especially if this a problem area for you. Go at your own pace, and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (10-30%) the first few times you take this class, over time you will be able to gradually build up to doing more. Progressive overload is always the key. In all of the bases we do 2 rounds of PAILs/RAILs, but if that feels like too much for you, you can just do 1 round and then build up from there.

If after taking this class your neck feels super sore for 3-4 days you'll know you over did it and you'll want to back off the intensity next time, or just stick with 1 round until you build up more strength in this area. Ideally our soreness should last 1-2 days, anything longer could mean you went a little too hard and that area is not strong enough yet for the load you offered.

I hope those necks are feeling buttery after this one. Let me know how you like the class!

Short Class 33: Neck

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)

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

Hinge Point Training for the Lumbar Spine

Equipment needed: A Powerband (or pull-up band)

A healthy spine is where each spinal joint has the ability to move, with control, relative to another. Each joint should be unrestricted in its motion. We want forces to be distributed across the spine evenly, allowing us to diffuse forces, which will mitigate injury. 

You'll sometimes see people move their spine in chunks and hinges. This is because they lack proper segmentation throughout the spine, which means the forces being placed into the spine will be distributed to to the sections above and bellow the segments that lack proper motion. 

So in this class we'll utilize hinge point training to get very specific to certain parts of the spine that might not have good movement. Ideally we're trying to work one specific vertebrae at a time - much easier said than done. If you struggle a lot with this class at first, it's normal. This takes a lot of practice and repetition to get better at, so just stick with it and do your best. I promise it gets better with time.

While this class can be slow and boring, it's important nonetheless. I hope you enjoy it!

Short Class 46: Hinge Point - Lumbar Spine

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

This class is for Neck (Cervical Spine) Flexion and Extension

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength training. So this class will feature some isometric loading to help take the next step in improving tissue capacity in this area.

Important Reminder - because this area is not often trained, the tissues here might not be too strong yet, so we want to monitor our tension and intensity through our PAILs/RAILs, especially if this a problem area for you. Go at your own pace and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (5-20%) the first few times you take this class, over time you will be able to gradually build up to do more. Progressive overload is always the key. 

In the Flexion base we’ll work 3 rounds of PAILs/RAILs and in the Extension base we’ll work 2 rounds of PAILs/RAILs, but if that feels like too much for you, you can just do 1-2 rounds and then build up from there over time.

Enjoy!

Short Class 67: Neck Extension and Flexion

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!

Short Class 78: Spine Circuit

This class will showcase a few different variations of Spinal Segmentations

Equipment Needed: Yoga blocks, something to sit on, resistance band (optional), and we’ll be using the wall in one drill.

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

Here’s the bases we utilize:
1. Quadruped 
2. Seated (on chair)
3. Frog base
4. Standing hip hinge
5. Supine roll ups
6. Supine Neck segmentation 
7. Collapsed quadruped lumbar focus
8. Peel offs against the wall

Why do we do spinal segmentations?…
Because we want each spinal joint to have the ability to move, with control, relative to one another. Each joint should be unrestricted in its motion, allowing forces to be distributed across the spine evenly, which will greatly mitigate injury. So we work these drills to develop better segmentation.

If your spine moves in chunks and hinges, parts of the spine that don’t move well won’t get stimulated as much and can become weak. The parts that do move can then get overworked since they will have to absorb more force to compensate. 

The tempo and irradiation will play a big role in how great of a training stimulus you want to achieve with your segmentations. We can progress these movements through increased tension - but it’s important to gradually build up to that.

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 your spine feels buttery after these!

Short Class 79: Spinal Segmentation Variations

This class will showcase a few different variations of Thoracic CARs

Equipment Needed: Yoga blocks, something to sit on, foam roller (optional), and we’ll be using the wall for a couple drills.

There’s many bases and different ways to do your CARs, and in this class will offer you some variety specific to the Thoracic Spine.

Here’s the bases we utilize:
1. Standing narrow stance
2. Standing Wide stance
3. Seated (on chair)
4. Seated on floor (advanced)
5. Lumbar blocked against wall
6. Thoracic extension/flexion against wall
7. Thoracic rotation against wall

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. We can progress our CARs through increased tension and even adding an external load - but it’s important to gradually build up to that.

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 these variations!

Short Class 81: Thoracic CAR Variations

This class is for Neck (Cervical Spine) Lateral Flexion

No Equipment Needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area, mostly because we rarely train this area to be strong in traditional strength training. So this class will feature some isometric loading to help take the next step in improving tissue capacity in this area.

Important Reminder - because this area is not often trained, the tissues here might not be too strong yet, so we want to monitor our tension and intensity through our PAILs/RAILs, especially if this a problem area for you. Go at your own pace and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (5-20%) the first few times you take this class, over time you will be able to gradually build up to do more. Progressive overload is always the key. 

If after taking this class your neck feels super sore for 3-4 days you'll know you over did it and you'll want to back off the intensity next time, or just stick with 1 round until you build up more strength in this area. Ideally our soreness should last 1-2 days, anything longer could mean you went a little too hard and that area is not strong enough yet for the load you offered.

I hope you enjoy the class!

Short Class 82: Neck Lateral Flexion

A class for the TMJ (Jaw)

No equipment needed.

The temporomandibular joint (TMJ) acts like a sliding hinge, connecting your jawbone to your skull. The TMJ can be a joint where some people develop dysfunction. TMD (Temporomandibular dysfunction) can create pain, difficulty chewing, weakness, and even headaches.

So for anyone who struggles with any TMJ weakness or dysfunction - I wanted to create a class specific to this joint to help improve joint function and tissue quality here.

Important Reminder - because this area is not often trained, the tissues here might be weak, especially if this is an area of dysfunction. So it’s important to keep your intensity low and don’t force your outer ranges of motion as much in the beginning. 

Always work in pain-free ranges of motion. If we have a certain rep scheme in the class and you fatigue much sooner than that, that’s okay - you don’t have to commit to that amount of reps, always listen to your body. It’s okay to start off with less reps and gradually build up over time.

In the class we work 3 different movements.

1. TMJ CARs
2. TMJ overbite/underbite
3. TMJ underbite + open/close

These movements can be very hard to control - just try to do your best. Over time, as you practice these more often, you will develop greater neurological control here. You can place your hands on your jaw to feel the movement happening if you want some tactile feedback. 

Expect to make some weird faces in this class 🤣….and it could leave your jaw a little tenderized.

Hope you enjoy the TMJ gains!

Short Class 85: TMJ (Jaw)

Short Class 98: Neck Flexion

This class is for Neck (Cervical Spine) Flexion

No equipment needed.

The neck is an area that a lot of people have STI's (Shitty Tissue Issues). They lack strength and neurological control in this area. Mostly because we rarely train this area to be strong in traditional strength training. 

Important reminder - because this area is not often trained, the tissues here might not be very strong yet, so make sure to keep your tension and intensity low during the PAILs/RAILs at first, especially if this a problem area for you. Go at your own pace and listen to your body - only give as much effort as you feel comfortable. There's nothing wrong with giving low levels of intensity (5-20%) the first few times you take this class. Over time you can gradually build up the intensity so you can progressively overload this area and strengthen it.

Hope your neck feels buttery after class!

Short Class 98: Neck Flexion

This class is for anyone who wants to reduce the amount of anterior pelvic tilt they have.

No equipment needed.

If you’re someone who’s been told that they have “excessive” anterior pelvic tilt, this class is for you.

Having a lot of anterior pelvic tilt can develop through years of postural habits. If you spend a lot of time in a certain posture or alignment, your nervous system will produce more neural drive to that range because it thinks it’s important to you. So for those who want to reduce their anterior pelvic tilt, we need to teach the nervous system how to produce drive to the opposing side (posterior pelvic tilt).

In this class we work 7 different movements:

1. Spinal Segmentations to warm up the spine and pelvis 
2. Quadruped posterior pelvic tilt reps
3. Quadruped posterior pelvic tilt hold isometric 
4. Segmental bridges with posterior pelvic tilt bias
5. Segmental bridge base - posterior pelvic tilt hold isometric 
6. Standing posterior pelvic tilt reps
7. Standing posterior pelvic tilt hold isometric 

We work just 1 round of this. The reason we only work 1 round is because for a lot of people this is an area of weakness, so the amount of stress/force these tissues can handle might be low at first.

After doing this class for around 4-6 weeks consistently, you can progress to doing 2 rounds of everything. I would also recommend progressing your isometric holds from 30 seconds to around 60 seconds. After another 4-6 weeks or so you can progress to doing 3 rounds of this and increasing your isometric holds to around 90 seconds or so.

Another way to progress this class is to increase the intensity. In the class I cue around 30% intensity for all the movements. Now obviously, everyone’s starting point is going to be different so you don’t HAVE to start at 30%. For some people they can start higher and for others they can start lower. It all depends on the individual and their current capacity. But after doing the class consistently you can start to slowly increase the intensity.

To start really improving the anterior pelvic tilt, it takes times…because remember - your nervous system has adapted to this range over a long period of time, so it will require time and consistency to making these changes. 

It would be great to target this class 1-3x a week depending on your capacity. The nice thing about this class - it’s only 15min and if you start off at lower intensities you shouldn’t have much of a problem doing it 2-3x a week. This will allow you to get consistent inputs each week and gradually teach your nervous system how to produce neural drive into other ranges of motion. 

Throughout your daily life you can also throw in some of those isometric holds in whatever base you like - wether you’re standing, sitting in a chair, laying on the floor, or in quadruped. Feel free to just lightly go into posterior pelvic tilt and just hold there for some time. It doesn’t have to be super intense, remember it’s all about teaching your nervous system how to produce neural drive to the opposing direction.

I hope this helps and you enjoy the class!

Short Class 100: Reducing Excessive Anterior Pelvic Tilt

This is a warm up class specifically for the Spine

No equipment needed.

In this class we will warm up your entire spine 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 spine before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to butter up your spine.

Hope you enjoy this little movement snack!

Short Class 105: Spine Warm Up

This is a warm up class specifically for the Neck

Equipment Needed: Yoga Block

In this class we will be doing 6 neck movements back to back, so if you need to pause the video and take a little break in-between movements that’s totally okay. If your neck is feeling fatigued after a certain movement, feel free to give yourself anywhere from 30sec-2min rest before going to the next movement. 

This is a good class to warm up your neck before other strenuous activities like weight lifting or calisthenics. 

You can also treat this class as a standalone option for those days you're limited on time and want to butter up your neck. Additionally, if you really like this class as a standalone option, you can build up to doing multiple rounds of the entire circuit. Start off with 1 round for the first few weeks and then you can gradually build up to doing multiple sets - but we want to do that progressively over time, especially if this is an area of weakness for you.

Hope your neck feels good after the class!

Short Class 108: Neck Warm Up

Our first ever low back rotation class!

No equipment needed. But if you have limitations in your low back rotation, using yoga blocks can help decrease the overall range of motion in our PAILs/RAILs base.

This class is great for the low back, SI Joint, and even for the hips. 

If the low back or SI joint is an area of weakness and limitation for you, make sure to work in lower intensities (especially during PAILs/RAILs) and more moderate ranges of motion at first. 

We’ll work 3 rounds of PAILs/RAILs in our low back rotation base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds at first and slowly build up over time - or do the 3rd round at much lower intensities.

Just so you know - it can be very challenging to initiate the PAILs/RAILs at first in this base. The goal is to initiate through the low back and abs/obliques, as opposed to just pushing your leg into your hand. If it feels very hard to initiate at first, that’s totally okay and normal. This takes a lot of time and practice to get better at. Just do your best and over time you will learn how to initiate the movement even better.

I hope your back is feeling buttery after this one!

Short Class 113: Low Back Rotation

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

For those who want to fine tune their Thoracic CARs

Equipment needed: Yoga Block and a wall

For anyone who struggles with compensations during Thoracic CARs, this will be a good class to refine your technique. Thoracic CARs can be really tricky in regards to limiting compensations, specifically in the hips. So in this class we’ll work some drills to draw more awareness to these compensations, to better learn how to minimize them so you can get the most out of your Thoracic CARs!

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 you enjoy this class!

Short Class 124: Thoracic CAR Refinement

This class is for Lumbar Spine Extension

No equipment needed. 

Lumbar extension is an area where many people are limited and weak, so we can utilize this class to help improve our capacity in this range of motion.

Now please be mindful that if your low back is an area of weakness, limitation, or past injury - it’s really important to start off light with this class. Make sure to work in smaller ranges of motion and at much lower intensities, especially during PAILs/RAILs. Then over time you can gradually build up the range of motion and intensity - adhering to progressive overload.

We’ll work 3 rounds of PAILs/RAILs in our extension base, but always listen to your body and go at your own pace. If 3 rounds feels like too much, stick to just 2 rounds at first then you can build up to more over time.

I hope your back is feeling buttery after this one!

Short Class 130: Low Back Extension

This class is for Spine Lateral Flexion 

No equipment needed. 

The QL is often an area of weakness and tightness for a lot of people, so I wanted to make a spine lateral flexion class to help target that area specifically.

Training spine lateral flexion PAILs/RAILs can be very tricky. A lot of people with struggle with this base at first and that can be completely normal. It can be challenging to initiate the PAILs/RAILs at first. Having control over the spine, especially laterally, is something that takes a lot of practice and repetition to get better at. This is not commonly a range of motion that is trained, so not a lot of people will have great control over this range in the beginning. Over time, with practice, it will get better.

You might also have a hard time finding the stretch and this will take some playing around with. Also remember - everyone can feel the stretch in slightly different ranges of motion, so if the cues and exact alignment that is shown in class doesn’t work great for your body, give yourself the freedom to explore slightly different angles to help identify the stretch for yourself. Kinstretch is a self-exploration practice and everyone’s body is unique, so give yourself that freedom to see what works best for your body. 

Now please be mindful that if your low back is an area of weakness, limitation, or past injury - it’s really important to start off light with this class. Keep your intensity light at first, especially during PAILs/RAILs. Then you can gradually build up the intensity over time as you do this class more often. 

We’ll work 3 rounds of PAILs/RAILs in our lateral 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 at first then you can build up to more over time.

I hope you enjoy this class!

Short Class 133: Spine Lateral Flexion (QL Specific)

Neck Gains!

The Cervical Spine is an area many people struggle with. They lack overall strength and neurological control in these areas. So here's a few additional drills to help with that.

For anyone trying to improve tissue quality and control of their Cervical Spine (Neck). You can start out doing this video 1-2x a week, and then slowly build up to 3-4x a week. I have some clients who do them every day, but we built them up gradually.

Start with the easier base at first, and start with 1-2 sets. Then see how your neck responds to that work the next 1-2 days. From there you can slowly build up the sets, and how frequently you do them per week. Then once you feel comfortable to try the other base out, do the same exact thing. Eventually you can build up the capacity to do both bases for 2-4 sets, and do-so consistently every week.

Remember to always work within your pain-free ranges of motion.