Here are the new additions for February: Hip adduction, Mobility at your desk, Elbow Extension, plus 5 new programs.

These are the new programs: Hip/Shoulder/Spine 15-30min classes Intermediate 2x a week, Hip/Shoulder/Spine 15-30min classes Intermediate 3x a week, Hip/Shoulder/Spine/Scapula 15-30min classes Intermediate 4x a week, Hip/Shoulder/Spine/Scapula 15-30min classes Intermediate 5x a week, and  10-20min classes for all joints (all levels)

New Classes for February

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

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 single joint focus class for Elbow Extension 

Equipment needed: We just use a wall for our extension PAILs/RAILs base

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional weight training/calisthenics movements, and different sports like golf and tennis.

If the tissues of the elbow aren’t strong and are asked to absorb a lot of force, this can lead to certain injuries, a common one being tendinitis. injuries. So we can utilize classes like this to train the elbow and surrounding tissues specifically and improve their capacity.

We’ll be working 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 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.

Hope you enjoy the class!

New Classes for February

Short Class 127: Hip Adduction

Short Class 128: Mobility at your desk

Short Class 129: Elbow Extension