In these classes, no equipment is needed!

No Equipment Classes

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

This class is all about the ankles and feet. Especially important for all my runners. 

Equipment Needed: Something to sit on like a chair or plyo boxes

Time Markers:
1:00 CARs (warm up)
17:00 Ankle Inversion PAILs/RAILs (Elevated Seated Base)
33:02 Ankle Dorsiflexion PAILs/RAILs (Combat Stance Base)
45:58 Big Toe Dorsiflexion PIALs/RAILs + Lift Offs (Seated Base)
1:00:45 Intrinsic Foot Strength (Elevated Seated Base)
1:05:29 Finishing CARs 

We'll address Ankle Inversion and Dorsiflexion, Big Toe Dorsiflexion, and we'll do intrinsic foot strengthening drills as well.

These joints are incredibly underutilized in most training programs, but they will net big gains in terms of athletic performance once prioritized. 

Addressing ankle inversion (rotation) will be important to expand global mobility of the ankle joint. That's a very important joint position, especially as a runner/jumper, and anything relating to plyometrics. The nature of those movements places the ankle in rotational planes, and does so dynamically with high levels of force. We want our ankles to be strong in these ranges of motion, and to be able to absorb the demands of the movement. The most common ankle sprain is the inversion sprain. Though the more we train our ankle to be strong in Inversion, the less likely we are for injury.

I often see people hammer away at hip mobility drills to improve their squat, and they don't address their significant limitation in ankle dorsiflexion. Which is incredibly important as a squatter, and many other movements as well. Like running, jumping, lunging, kneeling, sissy squat, etc. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to absorb more force to compensate. 

Big Toe Dorsiflexion is another important one when it comes to running, jumping, plyometrics, etc. Also incredibly important in the Sissy Squat, especially the deficit Sissy Squat. That's one of the main reasons my depth on sissy squats keeps improving. Overall, If your Big Toe doesn't Dorsiflex, and then you partake in movements that require that range, it's typically not a favorable outcome in the long run. 

We'll incorporate intrinsic foot strengthening drills as well. The goal being to create strong feet that are able to absorb force, and produce power up the kinetic chain. In our society we wear a lot of overly supportive shoes that end up atrophying the tissues in our feet, and we lose sensory feedback from the toes. Which can lead to problems with arches, and other dysfunctions like plantar fasciitis. It's important to strengthen all those lines of tissues, and to improve sensory feedback as well.

Those feet could be a little tender after this one. I don't recommend doing this class on the same day as your running session. That may be too much stress in one day. Maybe even taking the following day off as well if you're pretty sore, or at least going lighter. After the 2nd you should be good to go.

Hope you enjoy!

Class 5: Ankle Inversion & Dorsiflexion, Big Toe Dorsi, Intrinsic Foot Strength

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.
___
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
_
#CARsEveryDamnDay

CARs Follow Along Routine Part 2 (Intermediate+)

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

No equipment needed.

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

This class will be a great option for those who have struggled with knee issues. If the knee is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor your intensity and range of motion at first. Then you can slowly build up from there, increasing the intensity and range gradually with each class. You don't have to go full intensity right away, it's always best to go at your own pace and then build from there.

Do you even knee day, bro?!

Short Class 4: Knee IR/ER/Flexion

This class is all about the Wrist. We'll target 3 joint positions for the wrist: flexion, extension, and ulnar deviation.

No equipment needed.

Time Markers: 
0:08 Wrist CARs
2:10 Wrist Extension PAILs/RAILs (Collapsed Quadrupedal Base)
10:45 Wrist Extension Lift Offs (Collapsed Quadrupedal Base)
12:50 Wrist Flexion PAILs/RAILs (Collapsed Quadrupedal Base)
20:50 Wrist Flexion Lift Offs (Collapsed Quadrupedal Base)
23:12 Ulnar Deviation (/Wrist Adduction) PAILs/RAILs (Collapsed Quadrupedal Base)
31:45 Finishing CARs

This class will be a great option for those who have struggled with wrist issues. If the wrist is a priority area for you, you'll want to program in this class at least 1x a week, and ideally work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor intensities at first. Then you can slowly build up from there, increasing the intensity gradually with each class. You don't have to go full intensity right off the back, it's always best to go at your own pace and then build from there.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, muscle ups, and pushup planks.

Hope you enjoy the class!

Short Class 5: Wrist

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

Addressing Rotational Deficits for the Ankle.

No equipment needed. Some sticks for balance might come in handy for our ankle inversion base, but we can use a wall for balance as well.

Time Makers: 
0:16 CARs (warm up)
2:16 Ankle Inversion PAILs/RAILs (Standing Base)
18:00 Ankle Eversion PAILs/RAILs (Standing or Seated Base)
30:00 Finishing CARs

Prioritizing inversion and eversion will be important to expand global mobility of the ankle joint. These are very important joint positions, especially as a runner/jumper, and anything relating to plyometrics. The nature of those dynamic movements places the ankle in rotational planes, and does so with higher levels of force. We want our ankles to be strong in these ranges of motion, and to be able to absorb the demands of the movement. The most common ankle sprain is the inversion sprain. 

Often times I see people hammering away at just Ankle Dorsiflexion to improve their dorsiflexion, but they lack overall rotational workspace of their ankle joint. Addressing rotational deficits at the ankle will give you a great return on investment to expand your global workspace, and to allow more ranges of motion in more linear planes like Dorsiflexion. 

I hope you enjoy the ankle gains!

Short Class 9: Ankle Inversion & Eversion

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

Lower Body Warm Up Class

Equipment Needed: Optional. If you have a tennis ball and stability ball keep them close by as you can create harder progressions with these items, but neither are mandatory.

Time Markers: 
0:20 Hip CARs - bent and straight leg (Side Laying Base)
3:33 Knee CARs (Seated Base)
4:53 Ankle CARs (Seated Base)
6:00 Spinal Segmentation (Standing Hip Hinge Base)
7:52 Kinetic Stretching (Squat  Base)
10:32 Neck CARs (Standing Base)
11:45 Thoracic CARs (Standing Base)
13:111 Kinetic Stretching (90/90 Base)

In this class we will warm up your joints through several CARs and Kinetic Stretches. This is a great routine to do prior to any lower body activities such as weight lifting, running, cycling, etc.

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 24: Lower Body Warm Up

Upper Body Warm Up Class

Equipment Needed: Optional. If you have a yoga block, tennis ball, stability ball, and a 1-3lb weight - keep them close by as you can create harder progressions with these items, but none are mandatory.

Time Markers:
0:27 Shoulder CARs (Standing Base)
2:00 Scapular CARs (Standing Base)
2:50 Neck CARs (“Cobra” Base)
4:11 Shoulder Swimmers (Prone Laying Base)
6:00 Thoracic CARs w/ stability ball (Standing Base)
7:30 Elbow CARs w/ tennis balls (Standing Base)
8:40 Wrist CARs w/ tennis balls (Standing Base)
9:35 Scapular CARs (Quadrupedal Base)
10:50 Shoulder CARs w/ weight (Side Laying Base)
13:50 Scapular Retraction + Elbow Hinge (Standing Hip Hinge Base)

In this class we will warm up your joints through several CARs and advanced CARs movements for the spine, shoulders, scapula, elbow, and wrists. This is a great routine to do prior to any upper body activities such as weight lifting, calisthenics, swimming, etc.

You can also treat this class as a standalone option for those days you're pressed for time and want to get a quick buttering in for the upper body.

I hope you enjoy this quick but effective session!

Short Class 25: Upper Body Warm Up

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

A quick class designed to warm you up before a run or a hike.

No Equipment Needed.

Time Markers: 
0:12 Thoracic Spine CARs (Standing Base)
1:05 Shoulder CARs (Standing Base)
2:00 Standing Hip CARs (Standing Base)
4:30 Knee CARs (Seated Base)
5:50 Ankle CARs (Seated Base)
7:00 Toe Lifts (Seated Base)
8:10 Hip Flexion Drill: Straight Leg Lifts (Supine Base)
10:00 Hip Extension Drill: Straight Leg Lifts (Prone Base)
11:20 Ankle Plantar Flexion/Dorsiflexion Drill (Standing Base)
12:30 Ankle Inversion/Eversion Drill (Standing Base)
13:25 Shoulder Flexion/Extension Drill (Standing Base)
14:45 Rebounding

In this class we will warm up your joints with CARs and different movements that are specific to running and hiking, to get you prepared for the demands of those workouts. This routine can be done before cycling and walking as well.

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 this quick session, and have a great aerobic session after it!

Short Class 31: Running Warm Up

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

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

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

In this class we’ll target both Wrist Flexion and Extension

No equipment needed.

The wrist is commonly undertrained, and especially important in certain movements like handstands, pushups, front squats, muscle ups, straight arm planks, etc.

This class will be a great option for those who have struggled with wrist issues, or have certain movement goals that require much more range of motion and strength in their wrists.

If the wrist is a priority area for you, you'll want to program this class at least 1x a week, and you could work yourself up to 2x a week. For anyone with more serious past injuries to this area, it would be wise to listen to your body, and monitor intensities and range of motion at first. Then you can slowly build up from there.

Hope you enjoy the wrist gains!

Short Class 47: Wrist Flexion and Extension

All about Shoulder IR - single joint focused class

No equipment needed: Though you can use a yoga block for your head to rest on during our IR base if you like.

The fundamental motion of our shoulder is rotation. So in order to expand space (“mobility”) within a joint capsule we must first establish rotational capacity. The most important for the shoulder 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.

We will work 3 rounds of PAILs/RAILs in our IR 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 Shoulder IR 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. 

I hope you enjoy the class!

Short Class 49: Shoulder IR

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

A quick class designed to warm you up before cycling

No Equipment Needed.

In this class we’ll warm up your joints with CARs and different movements that are specific to cycling, wether that’s indoor or outdoor cycling. 

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 this quick session, and you have a great cycling session after!

Short Class 55: Cycling warm up

This will be a single joint focus class for Knee Internal Rotation.

No Equipment needed

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule we must first establish rotational capacity. The most important for the knee being internal rotation. This is commonly the most restricted range for most people.

In this class we’ll work 3 rounds of PAILs/RAILs in our IR 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 you enjoy!

Short Class 58: Knee IR

This is a single joint focus class for Wrist Extension

No equipment needed.

The wrist is commonly undertrained and extension is where most are limited in. This is a range of motion that’s especially important in certain movements like handstands, pushups, front squats, straight arm planks, and many other movements.

This class will be a great option for those who have certain movement goals that require much more range of motion and strength in wrist extension.

We’ll work 3 rounds of PAILs/RAILs in our extension base, but always listen to your body and go at your own pace. This is a pretty tough base to hangout in for 3 full rounds. If it feels like too much, just stick to just 2 rounds (or even 1) and slowly build up - or do the rounds at much lower intensities. 

If wrist extension is a priority area for you, you'll want to program this class at least 1x a week and ideally working you way up to 2x a week. 

Hope you enjoy the wrist gains!

Short Class 63: Wrist Extension

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

Single joint focus class for Dorsiflexion.

No Equipment Needed.

Ankle Dorsiflexion is very important for squatting, lunging, running, jumping, and many other movements.
I often see people hammer away at hip mobility drills to improve their squat, and they don't address their limitation in ankle dorsiflexion. Which is incredibly important as a squatter. Good ankle dorsiflexion allows you to express movements at the Knee and Hip far more efficiently. If we have limitations in the ankles, areas above and below (foot, knee and hip) will have to be forced to compensate.

We will work 3 rounds of PAILs/RAILs in our Dorsiflexion 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. 

Hope you enjoy these ankles gains!

Short Class 65: Ankle Dorsiflexion

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

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 will be a single joint focus class for Shoulder Adduction

No Equipment Needed

We will work 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, stick to just 2 rounds and slowly build up - or do the 3rd round at much lower intensities. 

If Shoulder adduction is a big limitation and priority for you, programming this class 1-2x a week (with 3-4 days rest in-between) would be great. 

I hope you enjoy the class!

Short Class 74: Shoulder Adduction

This will be a single joint focus class for Elbow Supination 

Equipment Needed: A chair is optional. You can also do the base  standing up.

Elbows are typically undertrained in most strength programs and they’re often asked to absorb a lot of force in conventional movements. For those who have limitations in their supination this can become problematic over time. When we look at certain movements like wide grip bicep curls, reverse grip rows, chin-ups, etc - the elbow needs to have a sufficient amount of supination. So if you’re limited here, this class will be great for you.

We’ll be working 3 rounds of PAILs/RAILs in our supination 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, maybe just stick to just 2 rounds and slowly build up - 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 slow, listen to your body, and gradually build up.

Let’s butter up those bows!

Short Class 80: Elbow Supination

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

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 will be a short 15min circuit - a little shoulder snack.

No Equipment Needed

If you're short on time and want to butter up the shoulders, this one is for you.

Here’s the lineup for the class:

1. Shoulder CARs
2. Straight arm Capsular CARs in 3 different planes
3. Adduction/Abduction 
4. Prone Swimmers
5. Prone Shoulder Extension
6. Prone Shoulder Flexion rotations
7. Standing Capsular CARs

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.

Enjoy!

Short Class 84: Shoulder Circuit (15min)

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)

Finger CARs!

No equipment needed.

I’ve had a few students ask for a class for finger CARs, so here it is.

The fingers/hand can be an area where the tissue quality is weak since we don’t often train these areas specifically. If you need to, keep your intensity levels low and try not to push your outer ranges of motion too hard at first, especially if this is an area of past dysfunction or weakness. It’s totally okay to take it slow at first and gradually build up. 

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.

In the class we work 3 different movements.

1. Finger CARs
2. Finger extension/flexion individually 
3. Finger extension/flexion collectively 

The fingers can be hard to control, especially when it comes to the less dominant hand and certain fingers - like the ring finger. Don’t be discouraged if your control isn’t great - over time, with practice, you will develop much better control. Just do your best when you’re starting out. You can use your other hand to help block the fingers that aren’t supposed to be moving.

This class can be fatiguing to your hands and fingers - it’s much harder than it looks.

Hope you enjoy the class!

Short Class 86: Finger CARs

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)

This will be a single joint focus class for Ankle inversion 

Equipment Needed: We’ll be using sticks for balance 

The ankle inversion sprain is the most common ankle sprain. Injuries happen when the load going into the tissue exceeds the load bearing capacity of the tissue, so the tissue will yield under the pressure and get injured. So essentially the tissue was not strong enough to absorb that force. Luckily, we can increase the load bearing capacity of tissue - we just have to train it specifically. So if the injury is happening IN inversion, then we have to train the ankle IN inversion. That’s exactly what we do in this class. We go into ankle aversion and intelligently load these tissues. Over time, as we progressively overload this tissue, these areas will adapt and the tissues will become stronger - so it will increase their load bearing capacity. Aka their ability to absorb more force/load. This just means you will become more resilient so you can mitigate injuries in the future.

We’ll be working 3 rounds of PAILs/RAILs in our inversion base. Like always, if after the first two rounds you're feeling taxed, you don't have to do the 3rd round, or you can do it at a much lower intensity. Always listen to your body and go at your own pace, and slowly build up over time.

It’s important to remember - when you’re training in areas of past injury/pain/dysfunction - it’s really important to keep your intensities levels low at first. The quality of tissue in these areas could be weak, so the amount of stress/force/load these tissues can absorb will be low at first. So keep those intensity levels low initially, especially during PAILs/RAILs, and gradually build up over time. Adhering to progressive overload.

I hope you enjoy the class!

Short Class 89: Ankle Inversion

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 will be a single joint focus class for Knee External Rotation.

No equipment needed.

The fundamental motion of our knee is rotation. So in order to expand space (“mobility”) within the joint capsule it's important to establish rotational capacity. In this class we’ll target external rotation.

We’ll 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. 

Hope your knees feel buttered up after this one!

Short Class 92: Knee External Rotation

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)

For anyone who struggles doing Toe CARs - this class is for you.

No equipment needed.

In this class I show you how to make modifications to your standard Toe CARs. We’ll work one foot at a time and use our hands to block the toe(s) that are not supposed to be moving. This can be helpful for people in the beginning who struggle to isolate the toe(s) they want to move. Over time, with practice and consistency, you will be able to develop the mind to body connection to move your toes without the help of your hands, and this class will help you get there.

Toe CARs are great for developing sensory feedback from the floor and to strengthen those intrinsic foot muscles. A big problem in modern society is that we wear overly supportive shoes and don’t spend a lot of time barefoot or training our feet specifically. Then over time all of our intrinsic foot muscles become very weak, which can become problematic. Incorporating these toe movements consistently is great for the overall health and function of our feet.

I hope this class was helpful!

Short Class 95: Toe CARs (Modified)

Short Class 97: Knee CAR (Modified)

For anyone who struggles doing Knee CARs - this class is for you.

Equipment needed: Resistance band (optional)

Knee CARs are typically the hardest joint to initiate and control, so if you’re struggling with this you're not alone. I've had many clients and students struggle with this in the beginning. 

A great way to start developing better control is just sticking with capsular CARs (internal/external) at first. So in this class we work a couple capsular CAR variations to help you develop greater control over your knee. 

This will take a lot of time and practice to get better at, but keep sticking with it and it will get much better with time. If you really want to improve this, it would be great to do these modified knee CARs every day or several times a week. Over time, as you develop greater control, you’ll be able to do your regular knee CARs.

I hope this helps!

Short Class 97: Knee CAR (Modified)

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

Short Class 99: Wrist Flexion

A single joint focused class for Wrist Flexion.

No equipment needed.

This class will be a great option for those who have struggled with wrist issues or have certain movement goals that require more range of motion and strength in their wrists.

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. 

Hope you enjoy the class!

Short Class 99: Wrist 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 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 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 Wrist

Equipment needed: Tennis balls (optional)

In this class we will warm up your wrists 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 wrist 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 get a quick butter sesh on the wrists.

Hope you enjoy the class!

Short Class 107: Wrist Warm Up

This is a warm up class specifically for the Ankles

Equipment Needed: In one drill we need a wall or some other prop for balance.

In this class we will warm up your ankles 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 ankles before other forms of activities like running/hiking/plyometrics.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the ankles.

Enjoy!

Short Class 109: Ankle Warm Up

This is a warm up class specifically for the Scapula

Equipment needed: Stretching band (optional) 

In this class we will warm up your scapula 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 scapula before other strenuous activities like weight lifting or calisthenics, especially on your pulling/back days.

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 sapula.

Hope you enjoy the class!

Short Class 110: Scapula Warm Up

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)

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

This a low intensity Lower body cool down class

No equipment needed. We use a stick for balance during standing Hip CARs, but you can just place your hand against a wall.

You can do this class after other forms of training, like lower body weight lifting, running, cycling, and other lower body activities, or as a stand alone option when you want a low intensity lower 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! 

Don’t mind my awkward ending where I say ‘bicycling’ instead of cycling or biking, and when I say 'I hope you feel cool as a cucumber' 😂

Stay buttery!

Short Class 114: Lower Body Cool Down

A warm up class you can take before going on a flight!

No equipment needed

This is a class you can take at the airport before your flight to help butter you up before having to sit for long periods of time. We work through several different movements, with a bigger emphasis the hips and spine. 

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.

We go at a slightly quicker tempo, but if you need to pause the video and go at your own pace, that’s totally okay.

Since this is a warm up class, you can work at lower intensities, unless of course you want to make it a little more challenging, then you can increase the intensity if desired.

I hope you enjoy the class!

Short Class 118: Airplane Warm Up

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

This is a warm up class specifically for the Feet/Toes

No Equipment Needed

In this class we will warm up your feet/toes through several different movements. If you need to slow down the pace of the class, please feel free to pause the video and go at your own pace!

This is a great way to warm up your feet/toes before other forms of activities like running or lower body weight training.

You can also treat this class as a standalone option for those days you're limited on time and want to get a 'snack' sized mobility session for the feet/toes

I hope you enjoy the class!

Short Class 123: Foot/Toe Warm Up

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!

Short Class 129: Elbow Extension

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

In this class we’ll do Upper Body CARs while sitting in a chair 

No equipment needed, just your chair!

This is a nice option for anyone who gets overly fatigued doing the standing CARs, or for anyone who wants to do CARs from their desk during a mini break from their workflow.

Reminder to 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 hope you enjoy this seated variation!

Short Class 131: Upper Body CARs (seated)

In this class we’ll do Lower Body CARs while sitting in a chair 

No equipment needed, just your chair!

This is a nice option for anyone who can’t get on the floor due to physical or environmental limitations, or for anyone who wants to do CARs from their desk during a mini break from their workflow.

Reminder to 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 hope you find this class helpful!

Short Class 132: Lower Body CARs (seated)

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)

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!

Short Class 138: Full Body Circuit

This video is for recovery, and for strengthening the tissues around your diaphragm.

This video would be ideal right after workouts/classes, as it helps you relax and become more para-sympathetic (stress-free) after a stressful workout. Which will be good for recovery, and overall nervous system health. Though you can do this video any time. Maybe after a class, maybe when you’re stressed out, maybe before bed to help wind down, etc.

It's always important to have the yin and the yang. Strength training is stressful, both weight training and mobility. As is our daily lives. It's important to continuously work on things like this so we don't live in a chronic state of stress. We need to de-stress more often, and that will play a huge role in how you recover, and how you perform in the long run. This video would be great to do every single day, and only takes about 10min.

Making healthy habits, making buttery gains 💪🏽